Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain Free

Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain Free

by Jessica Matthews

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Product Details

ISBN-13: 9781623158064
Publisher: Callisto Media
Publication date: 12/13/2016
Pages: 210
Sales rank: 314,076
Product dimensions: 7.40(w) x 9.20(h) x 0.60(d)

About the Author

Jessica Matthews, M.S., Certified Yoga Teacher (E-RYT-500) is a Kinesiology Professor at Point Loma Nazarene University and Professor of Yoga Studies at MiraCosta College in San Diego, California. She serves as Senior Advisor for Health and Fitness Education for the American Council on Exercise (ACE) and a Contributing Editor for SHAPE magazine. She regularly contributes to media outlets including CNN, Yoga Journal, Health magazine, NPR, The Wall Street Journal and The Washington Post.

Table of Contents

Introduction 8

Part 1 The Science

Chapter 1 Why Stretching Works 15

Chapter 2 Proper Stretching 21

Chapter 3 Your Stretching Experience 29

Part 2 The Stretches

Chapter 4 Neck, Chest, and Shoulders 39

Thread the Needle 40

Floor Angels 42

Open-Heart Stretch 44

Seated Neck Stretch 46

Arm Circles 48

Hinge and Reach 50

Reverse Tabletop 52

Chapter 5 Arms, Hands, and Wrists 55

Biceps Stretch 56

Overhead Triceps Stretch 58

Wrist-Extensor Stretch 60

Wrist-Flexor Stretch 62

Chapter 6 Back and Torso 65

Self-Myofascial Release for Mid and Upper Back 66

Low Cobra 68

Cat-Cow 70

Supine Spinal Twist 72

Standing Crescent Moon 74

Bear Hug 76

Kneeling Lat Stretch 78

Head-to-Toe Stretch 80

Bird-Dog 82

Quadruped Rotations 84

Chapter 7 Hips and Glutes 87

Half Lord of the Fishes 88

Bound Angle 90

Figure 4 92

Self-Myofascial Release for Glutes 94

Leg Swings 96

Figure 8 98

Side-to-Side Standing Diagonais 100

Chapter 8 Knees and Thighs 103

Assisted Supine Hamstring Stretch 104

Supported Standing Quadriceps Stretch 106

Wide-Legged Forward Fold with Chest Expansion 108

Assisted Low Lunge 110

Chapter 9 Lower Legs, Ankles, and Feet 113

Ankle Circles 114

Standing Calf Stretch 116

Tibialis Anterior Stretch 118

Self-Myofascial Release for Calves 120

Downward-Facing Dog 122

Part 3 The Workouts

Chapter 10 Everyday Activities 127

Workday Stretches 128

Traveling Stretches 130

Morning Routine 132

Bedtime Routine 134

While Watching TV 136

After a Long Phone Call 138

Gardening 140

Shoveling Snow 142

Heavy Lifting 144

Chapter 11 Active Living 147

Walking 148

Running 150

Swimming 152

Cycling 154

Golf 156

Dancing 158

Tennis 160

Hiking 162

Baseball/Softball 164

Cross-Country Skiing 166

Upper-Body Resistance Training 168

Lower-Body Resistance Training 170

Chapter 12 Easing Aching and Pains 173

Stiff Neck 174

Sore Wrists and Elbows 175

Frozen Shoulder 176

Tight Hips 178

Sore Knees and Ankles 180

Arthritis 182

Diabetes 184

Chapter 13 Specialized Routines 187

General Warm-Up 188

General Cool-Down 190

Yoga-Inspired 192

Roll and Stretch 194

Props and Support 196

Chapter 14 Customize Your Workout 199

Resources 202

References 203

Index 205

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