The Anatomy of Stretching

by WALKER, BRAD

Edition: 1st

ISBN13: 9781556435966

ISBN10: 1556435967

Format: Trade Paper

Pub. Date: 2007-04-10

Publisher(s): North Atlantic Books

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Summary

Books on stretching are common, butThe Anatomy of Stretchingtakes a more fundamental approach than the others, taking the reader inside the body to show exactly what is happening during a stretch. At the heart of the book are 300 full-color illustrations that show the primary and secondary muscles worked in 115 key stretches arranged by body area. Author Brad Walker brings years of expertisehe works with elite-level and world-champion athletes, and lectures on injury preventionto this how-to guide. He looks at stretching from every angle, including physiology and flexibility; the benefits of stretching; the different types of stretching; rules for safe stretching; and how to stretch properly. Aimed at fitness enthusiasts of any level, as well as at fitness pros,The Anatomy of Stretchingalso focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.

Author Biography

Brad Walker is a prominent Australian sports trainer with more than 20 years’ experience in the health and fitness industry. He is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He also works with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention.
Walker founded Walkerbout Health in 1995 in response to a steadily increasing occurrence of sports-related injury. The company has moved from providing fitness and sports coaching services that specialize in injury prevention and rehabilitation, to now providing the same services via the publication of educational products such as books, videos, DVD's, newsletters, and e-books. He lives in Queensland, Australia.

How to Use This Book	p. 7
Introduction	p. 9
Physiology and Flexibility	p. 11
What is Flexibility?	p. 12
Muscle Anatomy	p. 13
What is Stretching?	p. 14
The Benefits of Stretching	p. 15
Improved Range of Movement	p. 16
Increased Power	p. 16
Reduced Post Exercise Muscle Soreness	p. 17
Reduced Fatigue	p. 17
Types of Stretching	p. 19
Static Stretches	p. 20
Static Stretching	p. 20
Passive Stretching	p. 21
Active Stretching	p. 21
PNF Stretching	p. 22
Isometric Stretching	p. 23
Dynamic Stretches	p. 24
Ballistic Stretching	p. 24
Dynamic Stretching	p. 24
Active Isolated Stretching	p. 25
The Rules for Safe Stretching	p. 27
Warm Up Prior to Stretching	p. 28
Stretch Before and After Exercise	p. 29
Stretch All Major Muscles and Their Opposing Muscle Groups	p. 29
Stretch Gently and Slowly	p. 30
Stretch Only to the Point of Tension	p. 30
Breathe Slowly and Easily While Stretching	p. 31
How to Stretch Properly	p. 33
When to Stretch	p. 34
Hold, Count, Repeat	p. 34
Sequence	p. 35
Posture	p. 36
Stretches for the Neck and Shoulders	p. 37
Lateral Neck Stretch	p. 38
Rotating Neck Stretch	p. 39
Forward Flexion Neck Stretch	p. 40
Neck Extension Stretch	p. 41
Neck Protraction Stretch	p. 42
Sitting Neck Flexion Stretch	p. 43
Parallel Arm Shoulder Stretch	p. 44
Bent Arm Shoulder Stretch	p. 45
Wrap Around Shoulder Stretch	p. 46
Cross Over Shoulder Stretch	p. 47
Reverse Shoulder Stretch	p. 48
Stretches for the Arms and Chest	p. 49
Above Head Chest Stretch	p. 50
Partner Assisted Chest Stretch	p. 51
Parallel Arm Chest Stretch	p. 52
Bent Arm Chest Stretch	p. 53
Behind the Back Chest Stretch	p. 54
Bent-over Chest Stretch	p. 55
Triceps Stretch	p. 56
Elbow-out Rotator Stretch	p. 57
Arm-up Rotator Stretch	p. 58
Arm-down Rotator Stretch	p. 59
Kneeling Forearm Stretch	p. 60
Palms-out Wrist Stretch	p. 61
Fingers-down Forearm Stretch	p. 62
Finger Stretch	p. 63
Fingers-down Wrist Stretch	p. 64
Rotating Wrist Stretch	p. 65
Stretches for the Stomach	p. 67
On Elbows Stomach Stretch	p. 68
Rising Stomach Stretch	p. 69
Rotating Stomach Stretch	p. 70
Back Bending Stomach Stretch	p. 71
Stretches for the Back and Sides (Upper, Middle, and Lower)	p. 73
Reaching Upper Back Stretch	p. 74
Lying Whole Body Stretch	p. 75
Reach-up Back Stretch	p. 76
Sitting Bent-over Back Stretch	p. 77
Sitting Side Reach Stretch	p. 78
Standing Knee-to-chest Stretch	p. 79
Lying Knee-to-chest Stretch	p. 80
Lying Double Knee-to-chest Stretch	p. 81
Kneeling Reach Forward Stretch	p. 82
Kneeling Back Arch Stretch	p. 83
Kneeling Back Rotation Stretch	p. 84
Standing Back Rotation Stretch	p. 85
Standing Reach-up Back Rotation Stretch	p. 86
Lying Leg Cross-over Stretch	p. 87
Lying Knee Roll-over Stretch	p. 88
Sitting Knee-up Rotation Stretch	p. 89
Kneeling Reach-around Stretch	p. 90
Standing Lateral Side Stretch	p. 91
Sitting Lateral Side Stretch	p. 92
Stretches for the Hips and Buttocks	p. 93
Lying Cross-over Knee Pull-down Stretch	p. 94
Lying Leg Tuck Hip Stretch	p. 95
Standing Leg Tuck Hip Stretch	p. 96
Standing Leg Resting Buttocks Stretch	p. 97
Sitting Rotational Hip Stretch	p. 98
Standing Rotational Hip Stretch	p. 99
Sitting Cross-legged Reach Forward Stretch	p. 100
Sitting Feet-together Reach Forward Stretch	p. 101
Sitting Knee-to-chest Buttocks Stretch	p. 102
Sitting Foot-to-chest Buttocks Stretch	p. 103
Lying Cross-over Knee Pull-up Stretch	p. 104
Sitting Leg Resting Buttocks Stretch	p. 105
Lying Leg Resting Buttocks Stretch	p. 106
Stretches for the Quadriceps	p. 107
Kneeling Quad Stretch	p. 108
Standing Quad Stretch	p. 109
Lying Quad Stretch	p. 110
On-your-side Quad Stretch	p. 111
Double Lean-back Quad Stretch	p. 112
Stretches for the Hamstrings	p. 113
Sitting Reach Forward Hamstring Stretch	p. 114
Standing Toe-pointed Hamstring Stretch	p. 115
Standing Toe-raised Hamstring Stretch	p. 116
Standing Leg-up Hamstring Stretch	p. 117
Sitting Single Leg Hamstring Stretch	p. 118
Lying Partner Assisted Hamstring Stretch	p. 119
Lying Bent Knee Hamstring Stretch	p. 120
Lying Straight Knee Hamstring Stretch	p. 121
Kneeling Toe-raised Hamstring Stretch	p. 122
Sitting Leg Resting Hamstring Stretch	p. 123
Standing Leg-up Bent Knee Hamstring Stretch	p. 124
Sitting Bent Knee Toe-pull Hamstring Stretch	p. 125
Standing Reach Down Hamstring Stretch	p. 126
Stretches for the Adductors	p. 127
Sitting Feet Together Adductor Stretch	p. 128
Standing Wide Knees Adductor Stretch	p. 129
Standing Leg-up Adductor Stretch	p. 130
Kneeling Leg-out Adductor Stretch	p. 131
Squatting Leg-out Adductor Stretch	p. 132
Sitting Wide Leg Adductor Stretch	p. 133
Standing Wide Leg Adductor Stretch	p. 134
Stretches for the Abductors	p. 135
Standing Hip-out Abductor Stretch	p. 136
Standing Leg Cross Abductor Stretch	p. 137
Standing Leg-under Abductor Stretch	p. 138
Lying Leg Hang Abductor Stretch	p. 139
Stretches for the Calves	p. 141
Standing Toe-up Calf Stretch	p. 142
Double Heel Drop Calf Stretch	p. 143
Single Heel Drop Calf Stretch	p. 144
Standing Heel Back Calf Stretch	p. 145
Leaning Heel Back Calf Stretch	p. 146
Sitting Toe Pull Calf Stretch	p. 147
Standing Toe Raised Calf Stretch	p. 148
Crouching Heel Back Calf Stretch	p. 149
Standing Toe-up Achilles Stretch	p. 150
Single Heel Drop Achilles Stretch	p. 151
Standing Heel Back Achilles Stretch	p. 152
Leaning Heel Back Achilles Stretch	p. 153
Sitting Bent Knee Toe Pull Achilles Stretch	p. 154
Crouching Heel Back Achilles Stretch	p. 155
Kneeling Heel-down Achilles Stretch	p. 156
Squatting Achilles Stretch	p. 157
Stretches for the Shins, Ankles and Feet	p. 159
Foot-behind Shin stretch	p. 160
Raised Foot Shin Stretch	p. 161
Front Cross-over Shin Stretch	p. 162
Double Kneeling Shin Stretch	p. 163
Ankle Rotation Stretch	p. 164
Squatting Toe Stretch	p. 165
Glossary of Medical Terms	p. 167
At-a-Glance Summary of Stretches for Sports / Sports Injuries	p. 171
Resources	p. 173
Postscript	p. 175
Table of Contents provided by Ingram. All Rights Reserved.