Stretches for better health, flexibility and performance
Stretching improves posture, body image and athletic performance. Stretch Plan features a variety of stretches that promote relaxation, reduce stress and relieve pain. The book explains how to develop your personal stretch program.
Step-by-step instructions show a variety of stretches you can do on your own and with a partner. There are different stretches for different objectives:
- Basic stretches
- Developmental stretches to lengthen muscles
- Ballistic stretches ideal prep for martial arts and dancing
- Stretches that "fool" your muscles into relaxing
Stretching is also vital as a warm-up and cool-down after vigorous sporting activities. This book features stretches for 25 sports including:
- Running and walking
Stretch Plan is the ideal reference for natural, effective exercise without using special equipment or facilities.
|Publisher:||DIANE Publishing Company|
|Product dimensions:||6.00(w) x 1.25(h) x 9.00(d)|
About the Author
Chrissie Gallagher-Mundy owns a personal training company. She is also a dancer, acrobat, choreographer and trapeze artist.
Table of Contents
Chapter 1: Introducing Stretch
- what is stretch? body and soul toward total flexibility warming up
Chapter 2: Finding Your Level
- getting used to the stretch developing your stretch perfecting your posture the stretch challenge setting your level
Chapter 3: Your Personal Stretch Program
- beginner's stretch routine intermediate program advanced program making stretch a habit
Chapter 4: Sporting Chances
- coping with stiffness core stretches core mobilizers sports stretches
- soccer stretches football stretches rugby stretches racket sport stretches golf stretches baseball stretches netball stretches basketball stretches cycling stretches swimming stretches skiing stretches dance and gymnastic stretches running and walking stretches
Chapter 5: Stretching with a Partner
- P.N.F. (Proprioceptive Neuromuscular Facilitation) stretching
Chapter 6: Keep Stretching
- prenatal stretching postnatal stretching problem areas
Chapter 7: Stretch for Relaxation
- stretching for life flexibility life plan "wake up!" moving routines
Stretch Index Index
What I hope everyone will do with this book is flip through it to grasp a general idea of the contents, read through it to increase your understanding of the subject -- and then use it!
This book is informative; there are easily understandable descriptions of all kinds of stretching methods and specially choreographed photographs to inspire the reader. Above all, this is a practical manual that can help toward greater flexibility.
PRACTICE MAKES YOU "FLEXIBLE"
Like all physical pursuits, stretching requires practice. If you don't make the moves then you won't reap the benefits -- so don't be tempted to just read this book like a novel and then put it down. You've got to get up and start putting it to the test! Try out the different methods suggested in this book to see which ones work best for you and appreciate how good it feels to be moving and stretching those limbs!
You can start this book as a beginner or an experienced athlete -- and whether stretching is a new concept to you or not, you will be enthused and informed by the explanations of stretch and the ways in which it can fit in as part of your daily routine and enhance different areas of your life. Did you know, for example, that stretch can influence your posture and body image as much as it can improve your sporting chances?
In the first chapter you will find a definition of stretch and explanations that will clear up some of the misconceptions about stretching. This chapter also will give you plenty of reasons to improve your flexibility, both physiologically and mentally! Warm-up and mobility work are also covered, as these are essential to any stretch program.
TRYAND TEST EVERYTHING
This book also provides you with a variety of methods for stretching. Some will increase your maximum flexibility and some will simply make you feel good. Either way there are chapters devoted to different stretching methods such as the P.N.F. method, relaxation stretching and stretching with a partner -- try them all and see which suits you best.
This book also provides you with a means of testing yourself and assessing your own flexibility level. Chapters 2 and 3 will help you to find your own level, your own shortcomings, and help you to set your own goals. With this information you can then use the beginner's, intermediate or advanced level programs, which allow you to mix and match and progress to the next level as your flexibility increases. Don't forget to practice regularly though.
WARM UP AND COOL DOWN
If you have an interest in any sport at all, you will find some useful information in Chapter 4, which provides a comprehensive guide to the kind of stretches you should be doing prior to and after any major sporting activity. These stretches are specifically designed with different sports in mind and they will help to loosen the right muscles and enhance your sporting abilities. Many sports are covered, from football to skiing and cycling to golf. There are also some key stretches and mobilizers, which should form part of all your pre-. and postsport stretch routines. Use this chapter as often as possible so that you memorize your stretches and can use them anytime or anywhere.
Hopefully, this book should be an inspiration to have some fun with your body! Take delight in feeling your body become more flexible and ready to move. Look at Chapter 5 for some ideas on how to work with a partner, or Chapter 6 for ways of getting yourself back to regular fitness and some unusual stretch ideas! There are stretches for problem areas and for relaxation purposes in Chapter 7. You can see already how many different ways stretch can be used.
ON THE MOVE
At the very end of the book you will find some moving stretch routines that are designed to be done to the music of your choice and as a means of self-expression or relaxation. Learn these and you will begin to learn by heart all the other stretches in the book -- you will never be short of ideas to move and keep supple.
I wish you fun and flexibility, but remember -- keep this book accessible and ready for action. Don't leave it on your bookshelf -- get down on the floor and use it!