Science of stretch Reach your flexible potential, stay active, maximize mobility
Book - 2023
"Fight back against sedentary living with stretch workouts to extend mobility, increase strength, and support fitness. Loosen up tight muscles and stiff joints with more than 100 stretches designed to keep you flexible, extend mobility, and support fitness. As home working becomes the new normal, and as we get older, we are all at risk of seizing up, losing muscle functionality, and developing aches and pains from increased sedentary living. And to support the regular exercise that is so vital to health at any age, we need to maintain a full range of motion, and help to alleviate joint and muscle stiffness. With a regular programme of varied stretch workouts, everyone can reach and support their maximum mobility. Look no further than S...cience of Stretch for a complete home course in stretching, no gym membership required. Discover the latest scientific research on the benefits of different modes of stretching, and learn how best to integrate them into your day, alongside warm-ups and exercise sessions. With detailed, annotated artworks demonstrating the most effective stretches for every part of the body and stretch routines tailored to different abilities and fitness objectives, Science of Stretch will help you maintain the fullest range of motion, keep active, and optimize the benefits of stretching to both body and mind"--Publisher's description.
- Subjects
- Genres
- Instructional and educational works
- Published
-
New York :
Dk Publishing, an imprint of Penguin Random House
2023.
- Language
- English
- Main Author
- Edition
- First American edition
- Physical Description
- 223 pages : color illustrations ; 24 cm
- Bibliography
- Includes bibliographical references (pages 218-222) and index.
- ISBN
- 9780744084474
9780241593400
- Preface
- Introduction
- Physiology of Stretching
- Anatomy of Movement
- Types of Motion
- Muscular Systems
- Muscle Chains and Groupings
- How Muscles Work
- Skeletal System
- Joints
- Nervous System
- Nature and Theories of Pain
- Movement and Brain Gains
- Range of Motion and Flexibility
- Types of Stretching
- Effects and Benefits of Stretching
- Stretching and Maintaining Fitness
- Stretching for Injury Recovery and Pain Relief
- Stretching and Healthy Aging
- When Not to Stretch
- Stretch Exercises
- Introduction to the Exercises
- Neck and Spine Exercises
- Neck and Spine Overview
- Levator Stretch
- Manual Suboccipital Stretch
- Sternocleidomastoid (SCM) Stretch
- Scalene Stretch
- Cat Cow
- Quadratus Lumborum (QL) Stretch
- Child's Pose
- Cobra
- Variations
- Standing Thoracic Wall Extension Stretch
- Variations
- Half-Kneel Thoracic Rotation
- Variations
- Standing Half Moon
- Thread the Needle
- Variations
- Shoulder, Arm, and Hand Exercises
- Shoulder, Arm, and Hand Overview
- Doorway Pec Stretch
- Variations
- Floor Angel
- Wrist Extension
- Wrist Flexion
- Variations
- Lumbrical Stretch
- Hip Exercises
- Hip Overview
- Quadruped Rockback
- Variations
- Half-Kneel Hip Flexor Rock
- Variations
- Garland Squat
- Figure 4 Stretch
- Cross-Body Glute Stretch
- Figure 4 Hip Internal Rotation Stretch
- Half-Kneel Hip Flexor Stretch
- Variations
- Pigeon Stretch
- World's Greatest Stretch
- Pancake Stretch
- Happy Baby Pose
- Seated Butterfly Stretch
- Standing Hip Circles
- Variations
- Leg and Foot Exercises
- Leg and Foot Overview
- Standing Quad Stretch
- Variations
- Static Hamstring Stretch
- Variations
- Gastrocnemius Step Stretch
- Gastrocnemius Wall Stretch
- Variations
- Kneeling Toe Flexor Stretch
- Variations
- Nerve Mobility Exercises
- Nerve Overview
- Radial Nerve Glide
- Variations
- Sciatic Nerve Glide
- Variations
- Femoral Nerve Glide
- Stretch Routines
- Introduction to the Routines
- Neck and Shoulder Routines
- Spine Routines
- Hip and Knee Routines
- Foot and Ankle Routines
- Full Body Routines
- Routines for Deskbound Workers
- Routines for Older Adults
- Routines for Walkers
- Routines for Runners
- Routines for Cyclists
- Routines for Swimmers
- Routines for Strength Training
- Routines for Athletes
- Routines for Overhead/Racquet Sports
- Routines for Martial Arts Practitioners
- Glossary
- Index
- Bibliography
- About the Author and Acknowledgments