Table of Contents
Foreword Jerry Mitchell 6
Introduction: Stretching for a Better Life 8
Build a Stretching Routine 10
Full-Body Anatomy 18
The Stretching Session 20
Assisted Foot Stretches 22
Point 22
Flexion 22
Slope-Down 23
Slope-Up 23
Band-Assisted Stretches 24
Wing Stretch 24
Sickle Stretch 25
Seated Leg Cradle 26
Unilateral Seated Forward Bend 27
Bilateral Seated Forward Bend 28
Butterfly Stretches 30
Seated Butterfly 30
Folded Butterfly 31
Scoop Rhomboids 32
Front Deltoid Towel Stretch 33
Lying-Down Arch Stretch 34
Lying-Down Groin Stretch 35
Lying-Down Pretzel Stretch 36
Unilateral Leg Stretches 38
Unilateral Knee-to-Chest Stretch 38
Unilateral Leg Raise 39
Hip Adductor Stretch 40
Lying-Down Figure 4 42
Internal Hip Rotator Stretch 44
Happy Baby Stretch 46
Side-Lying Rib Stretch 48
Side-Lying Knee Bend 50
Cobra Stretch 52
Back Stretches 54
Child's Pose 54
Kneeling Lat Stretch 55
Cat Stretch 55
Pigeon Stretch 56
Shin Stretch 58
Frog Straddle 60
Half Straddle Stretches 62
Half Straddle 62
Side-Leaning Half Straddle 63
Double-Leg Straddle Split 64
Chest-to-Thigh Straddle Split 66
Chest-to-Floor Straddle Split 68
Toe Touch 70
Standing Back Roll 71
Good Morning Stretch 72
Scalp and Facial Stretches 74
Scalp Stretch 74
Lion Stretch 75
Eye Box Stretch 75
Neck Stretches 76
Side Neck Tilt 76
Downward Neck Tilt 76
Upward Neck Tilt 77
Neck and Head Turn 77
Back-of-the-Neck Stretch 77
Triceps Stretch 78
Biceps Stretch 79
Wall-Assisted Chest Stretch 80
Forearm Stretches 82
Wrist Flexion 82
Wrist Extension 83
Calf Stretches 84
Calf Heel Drop 84
Toe-Up Calf Stretch 85
Standing Quadriceps Stretch 86
Kneeling Sprinter Stretch 87
Sumo Squat 88
Side-Leaning Sumo Squat 90
Side-Lunge Stretch 92
Forward Lunge 94
Forward Lunge with Twist 96
Straight-Leg Lunge 98
Downward-Facing Dog 100
Wide-Legged Forward Bend 102
Partner Stretches 104
Assisted Butterfly Stretch 106
Assisted Happy Baby 107
Assisted Unilateral Thigh Stretch 108
Assisted Unilateral Leg Raise 110
Assisted Chest Stretch 112
Assisted Seated Forward Bend 114
Assisted Child's Pose 116
Assisted Pretzel Stretch 117
Russian Split Switch 118
Pregnancy Stretches 120
Torso Rotation 122
Hand-on-Knee Stretch 124
Lying Pelvic Tilt 125
Unilateral Good Morning Stretch 126
Cat Stretch 127
Downward-Facing Dog 128
Office Stretches 130
Workplace Stretch Routine 131
Seated Twists 132
Seated Figure 4 133
Forward Bend Hip Shift 134
Double-Leg Hinge 135
Supported Hamstrings Stretch 136
Foam Roller Stretches 138
Tennis Ball Foot Massage 139
ITB Roll 140
Foam Roller Lat Stretch 142
Foam Roller Back Stretch 143
Calf and Hamstrings Stretch 144
Foam Roller Shin Stretch 146
Extreme Challenge 148
Dancer's Lunge 150
Lying-Down Side Hamstring Stretch 151
Bilateral Quad Stretch 152
Front Split 153
Russian Splits 154
Russian Split 154
Roll-Through from Russian Split 155
Standing Extensions 156
Assisted Side Tilt 156
Standing Leg Extension 157
The Quick Stretch Program 158
Credits and Acknowledgments 160
About the Author 160