30TH STR BK CONTENTS

CONTENTS- 30th Anniv. STRETCHING book

Getting Started
Introduction……………………………..…….8
Who Should Stretch………………………...10
When to Stretch……………………………..10
Why to Stretch………………………………11
How to Stretch………………………………12
Warming Up and Cooling Down…...………14
Getting Started………………………....……15
The Stretches
Stretching Guide…………………………..….24
Relaxing Stretches for Your Back……..……..26
Stretches for the Legs,Feet,&Ankles………..34
Stretches for the Back,Shoulders&Arms……42
A Series of Stretches for the Legs………......49
Stretches for the Lower Back,Hips,Groin, &
     Hamstrings……….…………………………54
Stretches for the Back,Hips,& Legs………….63
Elevating Your Feet………………...………….68
Standing Stretches for the Legs & 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,
      & Forearms…………………………………88
Sitting Stretches…………………..……………90
Advanced Stretches for the Legs & Groin with
      Feet Elevated……………………………….94
Stretching the Groin&Hips with Legs Apart…..97
Learning the Splits………………………….…101
Stretching Routines
Everyday Activites (1-2 pages each)
In the Morning
Before Bed
Everyday Stretches
Hands, Arms, & Shoulders
Neck, Shoulders, & Arms
Lower Back Tension
Legs, Groin, and Hips
Spontaneous Stretches
Blue-Collar Stretches
After Sitting
Gardening
Stretches for Those over 60
Stretches for Kids
While Watching TV
Walking
Traveler’s Stretches
Airplane Stretches
Office Fitness
Startup Stretches
Stretches for Keyboard Operators
Stretches for Graphic Artists
Office Meeting Stretches
Online Stretches
Copy Machine Stretches
On-the-Phone Stretches
Stressed-Out Stretches
Stretching Routines (2 pgs each)
Sports & Activities
Aerobic Exercise
Badminton
Baseball/Softball
Basketball
Bowling
Cycling
Equestrian Sports
Figure Skating
Football
Golf
Gymnastics
Hiking
Ice Hockey
Inline Skating
Kayaking
Martial Arts
Motocross
Mountain biking
Racquetball, Handball, & Squash
Rock Climbing
Rodeo
Rowing
Running
Skiing (Cross-Country)
Skiing (Downhill)
Snowboarding
Soccer
Surfing
Swimming
Table Tennis
Tennis
Trekking Poles
Triathlon
Volleyball
Weight Training
Windsurfing
Wrestling
To Teachers and Coaches
Appendix
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 and Credits…….…238-239

 

 

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