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Sample Chapter:
Caring for Your Back
Sample Routine:
Traveler's Stretches
Sample Routine:
Gardening Stretches

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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