This is the book that people tell their friends about, that trainers recommend for virtually every sport and activity, and that medical professionals recommend to people just starting to get back in shape. Stretching first appeared in 1980 as a new generation of Americans became committed to running, cycling, aerobic training, and workouts in the gym - which all seem commonplace now. It features: more than 20 new stretching routines, including those for sports enthusiasts; travelers, children, gardeners, and people in wheelchairs; an abbreviated version of each routine for people in a hurry; new information on the stretching vs. warming up controversy; and new and improved drawings.
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Warming Up and Cooling Down
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10-15 seconds page 15 seconds 16 Approx 2-3 minutes 20 seconds 3-5 seconds 5-8 seconds abdominal Achilles tendon area ankle Approximately 6 Minutes arm page 43 bend forward Bill Pearl Bob Anderson bouncing chest clockwise and counterclockwise Contract Relax Contract—Relax—Stretch developmental stretch downward easy stretch feel a mild feel a stretch flexibility floor foot forearms front gently pull hamstrings Hold an easy hold your breath increase the stretch inside Jean Anderson left hand left leg leg page 71 limber lower leg massage mild stretch mini-routine minutes 10-15 seconds minutes before stretching Minutes Walk Minutes Warm move neck overstretch pain PNF stretches PNF Technique pointed straight ahead quadriceps Repeat right leg Rotate seconds each arm seconds each leg seconds each side seconds page 46 series of stretches side page 44 Sitting Stretches slowly stretch for 10-15 stretch tension thigh tight toes towel upper back upper body upper legs Variation