Table of Contents
Introduction
Getting the Most Out of This Book................................. 1
1. Flexibility in
Sports....................................................... 3
Injury prevention and flexibility........................................ 9
2. How to
Stretch.............................................................. 13
Methods of stretching..................................................... 14
Early morning stretching.................................................. 19
Stretching in your workout.............................................. 19
The use of partners in stretching.................................... 25
Children and flexibility training........................................ 25
The elderly and flexibility training................................... 27
3. Dynamic
Stretching..................................................... 31
Arms.....................................................................................
33
Legs......................................................................................
34
Trunk....................................................................................
37
4. Static Active Flexibility
Exercises............................. 39
5. Isometric
Stretching.................................................... 49
When you are not ready for isometrics........................... 49
When you are ready........................................................... 50
How to select your stretches............................................ 55
Neck......................................................................................
56
Forearm.................................................................................
57
Arms, shoulders, chest...................................................... 58
Legs.......................................................................................
61
Stretches leading to the side split..................................... 61
Stretches leading to the front split................................... 67
Splits and high kicks........................................................... 71
Trunk.....................................................................................
72
Recap....................................................................................
74
6. Relaxed
Stretching........................................................ 75
Neck.......................................................................................
77
Forearm..................................................................................
78
Arms, shoulders, chest....................................................... 79
Legs........................................................................................
81
Stretches leading to the side split...................................... 81
Stretches leading to the front split.................................... 84
Trunk......................................................................................
86
7. Sample Workout
Plans.................................................. 89
8. All the Whys of
Stretching.......................................... 101
Anatomy, physiology, and flexibility............................... 105
Tests of flexibility potential................................................ 108
Practical conclusions for sports training......................... 120
Recap.....................................................................................
124
Questions and Answers on
Stretching........................... 125
Does This Method Really Work? And How?.................. 125
Body Alignment for Hip Stretches..................................... 128
Dynamic Stretches and Morning Stretch.......................... 134
What and When.................................................................... 136
Stretching in Workouts for Various Sports....................... 141
Flexibility and Other Athletic Abilities............................... 146
Age and Stretching............................................................... 156
Gender and Stretching.......................................................... 157
Sounds in and around Joints............................................... 158
Pain or Soreness and Stretching......................................... 161
Injuries and Stretching......................................................... 165
No Success............................................................................ 172
Impatience..............................................................................
178
Stretching Machines and Other Strange Practices.......... 181
Other.......................................................................................
183
Appendix A: Hip Joint and Shoulder
Joint...................... 189
Appendix B: Normal Range of Joint
Motion.................... 189
Bibliography..........................................................................
191
Index........................................................................................
203
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