|
|
|
|
|
|
|
|
|
|
|
More Info
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
More Books by Bob Anderson
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
More Stretching Resouces
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Stretching
30th Anniversary Revised Edition
Contents
Getting Started
|
7
|
|
Introduction
|
9
|
|
Who Should Stretch
|
10
|
|
When to Stretch
|
10
|
|
Why Stretch
|
11
|
|
How to Stretch
|
12
|
|
Warming Up and Cooling Down
|
14
|
|
Getting Started
|
15
|
|
|
The Stretches
|
23
|
|
Stretching Guide
|
24
|
|
Relaxing Stretches for Your Back
|
26
|
|
Stretches for the Legs, Feet, and Ankles
|
34
|
|
Stretches for the Back, Shoulders,and Arms
|
42
|
|
A Series of Stretches for the Legs
|
49
|
|
Stretches for the Lower Back, Hips, Groin, and Hamstrings
|
54
|
|
Stretches for the Back, Hips, and Legs
|
63
|
|
Elevating Your Feet
|
68
|
|
Standing Stretches for the Legs and Hips
|
71
|
|
Standing Stretches for the Upper Body
|
79
|
|
Stretching on a Chin-up Bar
|
85
|
|
Stretches for the Upper Body Using a Towel
|
86
|
|
A Series of Stretches for the Hands, Wrists, and Forearms
|
88
|
|
Sitting Stretches
|
90
|
|
Advanced Stretches for the Legs and Groin with Feet Elevated
|
94
|
|
Stretching the Groin and Hips with Legs Apart
|
97
|
|
Learning the Splits
|
101
|
|
|
Stretching Routines Everyday Activities
|
105
|
|
In the Morning
|
106
|
|
Before Bed
|
107
|
|
Everyday Stretches
|
108
|
|
Hands, Arms, and Shoulders
|
110
|
|
Neck, Shoulders, and Arms
|
111
|
|
Legs, Groin, and Hips
|
112
|
|
Lower Back Tension
|
113
|
|
Computer and Desk Stretches
|
114
|
|
Spontaneous Stretches
|
115
|
|
Blue-Collar Stretches
|
116
|
|
After Sitting
|
118
|
|
Gardening
|
119
|
|
Stretches for Those Over 60
|
120
|
|
Stretches for Kids
|
122
|
|
While Watching TV
|
124
|
|
Walking
|
125
|
|
Traveler’s Stretches
|
126
|
|
Airplane Stretches
|
127
|
|
|
Office Fitness
|
129
|
|
Startup stretches
|
134
|
|
Stretches for Keyboard Opperators
|
135
|
|
Stretches for Graphic Artists
|
136
|
|
Office Meeting Stretches
|
137
|
|
Online Stretches
|
138
|
|
Copy Machine Stretches
|
139
|
|
On-the-Phone Stretches
|
140
|
|
Stressed-Out Stretches
|
141
|
|
|
|
Stretching Routines Sports and Activities
|
143
|
|
Aerobic Exercise
|
144
|
|
Badminton
|
146
|
|
Baseball/Softball
|
148
|
|
Basketball
|
150
|
|
Bowling
|
152
|
|
Cycling
|
154
|
|
Equestrian Sports
|
156
|
|
Figure Skating
|
158
|
|
Football
|
160
|
|
Golf
|
162
|
|
Gymnastics
|
164
|
|
Hiking
|
166
|
|
Ice Hockey
|
168
|
|
Inline Skating
|
170
|
|
Kayaking
|
172
|
|
Martial Arts
|
174
|
|
Motocross
|
176
|
|
Mountain Biking
|
178
|
|
Racquetball, Handball, and Squash
|
180
|
|
Rock Climbing
|
182
|
|
Rodeo
|
184
|
|
Rowing
|
185
|
|
Running
|
186
|
|
Skiing (Cross-Country)
|
188
|
|
Skiing (Downhill)
|
190
|
|
Snowboarding
|
192
|
|
Soccer
|
194
|
|
Surfing
|
196
|
|
Swimming
|
198
|
|
Table Tennis
|
200
|
|
Tennis
|
202
|
|
Trekking Poles
|
204
|
|
Triathlon
|
206
|
|
Volleyball
|
208
|
|
Weight Training
|
210
|
|
Windsurfing
|
212
|
|
Wrestling
|
214
|
|
To Teachers and Coaches
|
216
|
|
|
Appendix
|
217
|
|
Caring for Your Back
|
218
|
|
Dynamic Stretching
|
221
|
|
PNF Stretching
|
222
|
|
Body Tools
|
226
|
|
Recommended Reading
|
229
|
|
Stretching Prescriptions
|
230
|
|
Index
|
232
|
|
About the Authors
|
238
|
|
Credits
|
239
|
|
|
|
