Table of Contents
Part 1 Getting started 1
Introduction 2
Flexibility and Aging 4
Tune In to Your Body 9
How to Stretch 14
Flexibility Self-Evaluations 23
Part 2 Specialized Programs 27
Programs Overview 28
General Flexibility 29
Novice 29
Wake-Up Routine 30
Chronic Conditions 31
Recreational Pursuits 34
Daily Activities 39
Part 3 Stretches 42
Neck
Head Tilt 43
Tennis Watcher 44
Skyscraper 45
Turtle 46
Hold/Relax Turtle 47
Neck Pull/Head Tilt 48
Neck Massage 49
Shoulder & Chest Region
Windmill 50
Windmill on Roller 51
Apple Picker 52
Double Wood Chop 53
Soup Can Pour 54
Rotator Cuff 55
Shoulder Box 56
Shoulder Roll 57
Prone Reverse Fly 58
Over the Top 59
Choker 60
Picture Frame 61
The Zipper 62
I, Y & T 63
Elbow Touch 64
Elbow Touch against Wall 65
Hands behind Back 66
Pec Stretch 67
Chest Stretch 68
Forearm, Wrist, & Hands
Inward/Outward Wrist Stretch 69
Seated Wrist Stretch 70
Standing Wrist Stretch 71
Kneeling Wrist Stretch 72
Forearm Massage 73
Band Roll-Up 74
Squeezer 75
Finger Tap 76
Finger Spreader 77
V-W Stretch 78
Torso
Palm Tree 79
Twister 80
Side Bend 81
Side Bend with Band 82
Torso Rotation 83
Torso Relax 84
Knee Roll 85
Cross-Leg Drop 86
Diagonal Knee to Chest 87
Lower Back Region
Seated Knee to Chest 88
Single Knee to Chest 89
Double Knee to Chest 90
Roll into a Ball 91
Piriformis Stretch 92
Rock 'n' Roll 93
Rock 'n' Roll on Roller 94
Ab Stretch 95
Upper Legs
Kneeling Hip Flexor 96
Standing Hip Flexor 97
Supine Hip Flexor 98
The Butterfly 99
Seated Inner Thigh Stretch 100
Inner Thigh Stretch 101
Inner Thigh Massage 102
Sit & Reach 103
Bent-Over Toe Touch 104
V Stretch 105
Straight-Leg Stretch 106
Inverted Figure 4 107
Figure 4 108
Hamstring/Hip Release 109
Hamstring Massage 110
Double-Leg Stretch 111
Standing Quad Stretch 112
Side Quad Stretch 113
Prone Quad Stretch 114
Kneeling Quad Stretch 115
Quad Massage 116
Pretzel 117
Outer Thigh Stretch 118
Lower Legs, Feet, & Ankles
Rear Calf Stretch 119
Rear Calf Stretch with Strap 120
Drop-Off Stretch 121
Gas Pedal 122
Heel Raise/Heel Drop 123
Ankle Circle 124
Self ROM 125
Ankle Roller 126
Foot Massage 127
Total Body Relaxation
Mad Cat 128
Long Body Stretch 129
Index 130
Acknowledgments 135
About the Author 136