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1 Hawthorne Sports and Fitness- Fitness

This title in other editions

The Anatomy of Stretching

by

The Anatomy of Stretching Cover

 

Synopses & Reviews

Publisher Comments:

Books on stretching are common, but The Anatomy of Stretching takes 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 expertise—he works with elite-level and world-champion athletes, and lectures on injury prevention—to 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 Stretching also focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.

About the Author

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.

Table of Contents

How to Use This Book 7

Introduction 9

Chapter 1 Physiology and Flexibility 11

What is Flexibility? 12

Muscle Anatomy 13

What is Stretching? 14

Chapter 2 The Benefits of Stretching 15

Improved Range of Movement 16

Increased Power 16

Reduced Post Exercise Muscle Soreness 17

Reduced Fatigue 17

Chapter 3 Types of Stretching 19

Static Stretches 20

Static Stretching 20

Passive Stretching 21

Active Stretching 21

PNF Stretching 22

Isometric Stretching 23

Dynamic Stretches 24

Ballistic Stretching 24

Dynamic Stretching 24

Active Isolated Stretching 25

Chapter 4 The Rules for Safe Stretching 27

Warm Up Prior to Stretching 28

Stretch Before and After Exercise 29

Stretch All Major Muscles and Their Opposing Muscle Groups 29

Stretch Gently and Slowly 30

Stretch ONLY to the Point of Tension 30

Breathe Slowly and Easily While Stretching 31

Chapter 5 How to Stretch Properly 33

When to Stretch 34

Hold, Count, Repeat 34

Sequence 35

Posture 36

Chapter 6 Stretches for the Neck and Shoulders 37

001: Lateral Neck Stretch 38

002: Rotating Neck Stretch 39

003: Forward Flexion Neck Stretch 40

004: Neck Extension Stretch 41

005: Neck Protraction Stretch 42

006: Sitting Neck Flexion Stretch 43

007: Parallel Arm Shoulder Stretch 44

008: Bent Arm Shoulder Stretch 45

009: Wrap Around Shoulder Stretch 46

010: Cross Over Shoulder Stretch 47

011: Reverse Shoulder Stretch 48

Chapter 7 Stretches for the Arms and Chest 49

012: Above Head Chest Stretch 50

013: Partner Assisted Chest Stretch 51

014: Parallel Arm Chest Stretch 52

015: Bent Arm Chest Stretch 53

016: Behind the Back Chest Stretch 54

017: Bent-over Chest Stretch 55

018: Triceps Stretch 56

019: Elbow-out Rotator Stretch 57

020: Arm-up Rotator Stretch 58

021: Arm-down Rotator Stretch 59

022: Kneeling Forearm Stretch 60

023: Palms-out Wrist Stretch 61

024: Fingers-down Forearm Stretch 62

025: Finger Stretch 63

026: Fingers-down Wrist Stretch 64

027: Rotating Wrist Stretch 65

Chapter 8 Stretches for the Stomach 67

028: On Elbows Stomach Stretch 68

029: Rising Stomach Stretch 69

030: Rotating Stomach Stretch 70

031: Back Bending Stomach Stretch 71

Chapter 9 Stretches for the Back and Sides (Upper, Middle, and Lower) 73

032: Reaching Upper Back Stretch 74

033: Lying Whole Body Stretch 75

034: Reach-up Back Stretch 76

035: Sitting Bent-over Back Stretch 77

036: Sitting Side Reach Stretch 78

037: Standing Knee-to-chest Stretch 79

038: Lying Knee-to-chest Stretch 80

039: Lying Double Knee-to-chest Stretch 81

040: Kneeling Reach Forward Stretch 82

041: Kneeling Back Arch Stretch 83

042: Kneeling Back Rotation Stretch 84

043: Standing Back Rotation Stretch 85

044: Standing Reach-up Back Rotation Stretch 86

045: Lying Leg Cross-over Stretch 87

046: Lying Knee Roll-over Stretch 88

047: Sitting Knee-up Rotation Stretch 89

048: Kneeling Reach-around Stretch 90

049: Standing Lateral Side Stretch 91

050: Sitting Lateral Side Stretch 92

Chapter 10 Stretches for the Hips and Buttocks 93

051: Lying Cross-over Knee Pull-down Stretch 94

052: Lying Leg Tuck Hip Stretch 95

053: Standing Leg Tuck Hip Stretch 96

054: Standing Leg Resting Buttocks Stretch 97

055: Sitting Rotational Hip Stretch 98

056: Standing Rotational Hip Stretch 99

057: Sitting Cross-legged Reach Forward Stretch 100

058: Sitting Feet-together Reach Forward Stretch 101

059: Sitting Knee-to-chest Buttocks Stretch 102

060: Sitting Foot-to-chest Buttocks Stretch 103

061: Lying Cross-over Knee Pull-up Stretch 104

062: Sitting Leg Resting Buttocks Stretch 105

063: Lying Leg Resting Buttocks Stretch 106

Chapter 11 Stretches for the Quadriceps 107

064: Kneeling Quad Stretch 108

065: Standing Quad Stretch 109

066: Lying Quad Stretch 110

067: On-your-side Quad Stretch 111

068: Double Lean-back Quad Stretch 112

Chapter 12 Stretches for the Hamstrings 113

069: Sitting Reach Forward Hamstring Stretch 114

070: Standing Toe-pointed Hamstring Stretch 115

071: Standing Toe-raised Hamstring Stretch 116

072: Standing Leg-up Hamstring Stretch 117

073: Sitting Single Leg Hamstring Stretch 118

074: Lying Partner Assisted Hamstring Stretch 119

075: Lying Bent Knee Hamstring Stretch 120

076: Lying Straight Knee Hamstring Stretch 121

077: Kneeling Toe-raised Hamstring Stretch 122

078: Sitting Leg Resting Hamstring Stretch 123

079: Standing Leg-up Bent Knee Hamstring Stretch 124

080: Sitting Bent Knee Toe-pull Hamstring Stretch 125

081: Standing Reach Down Hamstring Stretch 126

Chapter 13 Stretches for the Adductors 127

082: Sitting Feet Together Adductor Stretch 128

083: Standing Wide Knees Adductor Stretch 129

084: Standing Leg-up Adductor Stretch 130

085: Kneeling Leg-out Adductor Stretch 131

086: Squatting Leg-out Adductor Stretch 132

087: Sitting Wide Leg Adductor Stretch 133

088: Standing Wide Leg Adductor Stretch 134

Chapter 14 Stretches for the Abductors 135

089: Standing Hip-out Abductor Stretch 136

090: Standing Leg Cross Abductor Stretch 137

091: Standing Leg-under Abductor Stretch 138

092: Lying Leg Hang Abductor Stretch 139

Chapter 15 Stretches for the Calves 141

093: Standing Toe-up Calf Stretch 142

094: Double Heel Drop Calf Stretch 143

095: Single Heel Drop Calf Stretch 144

096: Standing Heel Back Calf Stretch 145

097: Leaning Heel Back Calf Stretch 146

098: Sitting Toe Pull Calf Stretch 147

099: Standing Toe Raised Calf Stretch 148

100: Crouching Heel Back Calf Stretch 149

101: Standing Toe-up Achilles Stretch 150

102: Single Heel Drop Achilles Stretch 151

103: Standing Heel Back Achilles Stretch 152

104: Leaning Heel Back Achilles Stretch 153

105: Sitting Bent Knee Toe Pull Achilles Stretch 154

106: Crouching Heel Back Achilles Stretch 155

107: Kneeling Heel-down Achilles Stretch 156

108: Squatting Achilles Stretch 157

Chapter 16 Stretches for the Shins, Ankles and Feet 159

109: Foot-behind Shin Stretch 160

110: Raised Foot Shin Stretch 161

111: Front Cross-over Shin Stretch 162

112: Double Kneeling Shin Stretch 163

113: Ankle Rotation Stretch 164

114: Squatting Toe Stretch 165

Glossary of Medical Terms 167

Appendix: At-a-Glance Summary of Stretches for Sports / Sports Injuries 171

Resources 173

Postscript 175

Product Details

ISBN:
9781556435966
Author:
Walker, Brad
Publisher:
North Atlantic Books
Subject:
Exercise
Subject:
Stretching exercises
Subject:
Sports and Fitness-Fitness
Copyright:
Edition Description:
Trade paper
Publication Date:
20070410
Binding:
Paperback
Grade Level:
General/trade
Language:
English
Illustrations:
FULL-COLOR AND BandW ILLUS. THRUOUT
Pages:
176
Dimensions:
10.50x7.68x.38 in. 1.20 lbs.

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