The Essential Guide to Stretching
Chrissie Gallagher-Mundy's stretching program will help you
¸ keep your muscles and joints mobile and flexible, reducing the risk of injury during exercise;
¸ improve your posture and physical alignment, easing back pain and avoiding stiffness;
¸ relax and unwind, relieving muscle tension and soothing aching joints.
¸ charts to help you determine your level of flexibility;
¸ programs to follow, such as the "Morning Wake-Up Routine";
¸ exercises for each body part;
¸ warm-ups and cool-downs for different sports, from swimming to skiing, golf to gymnastics;
¸ routines for stretching with a partner;
¸ the latest techniques, from PFN stretching, which uses muscle contractions to "trick" your body into deeper stretches, to ballistic stretching, which prepares the body for more active exercises.
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15 seconds 30 seconds Achilles tendon adductor adductor muscle ankle arch arms back leg Ballistic stretching bend breathing buttocks calf chest cramp ease exercise extend farther feel a stretch feel the stretch feet flexibility floor foot forward front GAME gently groin area hamstrings hands head heels Hold for 30 Hold this stretch increase the stretch injury inner thighs joints Keep the hips kind of stretch knees Latissimus dorsi lean level comfortably lift lower back lunge position massage ments move movement neck Once pain pelvis physiotherapist posi posture pressure program in Chapter push quadriceps quadriceps muscles reach relaxin release rest RUN/WALK seconds and repeat shoulders sitting slightly slowly spine sport straight leg stretch position stretch program stretch reflex stretch routine stretches and mobilizers Stretches the back sure swing synovial fluid synovial joint tension Teres major tion torso twist upper back upper body warm warmup Workout