The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility

The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility

by Lexie Williamson


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The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility by Lexie Williamson

The Stretching Bible will help anyone gain mobility, improve sporting performance, and prevent common muscular injuries. A highly practical title, it clearly explains the science, benefits and 'dos and don'ts' of stretching followed by a range of stretches categorized by body part (quads, calves), activity (working at the office, rising in the morning), sport (rowing, tennis) or injury (hamstring strain, tennis elbow).

This book is illustrated with simple diagrams at the beginning of each 'body part' chapter to pinpoint the location of the muscles to be stretched, and contains real-life case studies from athletes in the sport-specific section to explain how stretching has enhanced their performance or reduced injury and expert opinions on stretching from physiotherapists, doctors and coaches.

Product Details

ISBN-13: 9781472929877
Publisher: Bloomsbury USA
Publication date: 05/02/2017
Pages: 272
Sales rank: 539,832
Product dimensions: 7.40(w) x 9.00(h) x 0.70(d)

About the Author

Lexie Williamson is a British Wheel of Yoga (2008) and Yoga Sports Science® qualified instructor and fitness writer. She teaches Yoga for Runners, Cyclists, and Triathletes workshops and writes for magazines including Runner's World, Triathlete's World, Cycling Active, Cycling Plus and Outdoor Fitness and She is the author of Yoga for Cyclists and Yoga for Runners.

Table of Contents

Introduction 6

Stretching by Anatomy 20

Each section features individual stretches plus four sequences

Stretches for the Neck and Shoulders 22

Stretches for the Wrists and Hands 38

Stretches for the Back and Sides 44

Stretches for the Hips and Buttocks 64

Stretches for the Upper Legs 78

Stretches for the Lower Legs and Feet 95

Stretching Sequences 108

Eight-step targeted routines for all ages and flexibility levels

The Morning Wake-Up 110

The Commuter 120

The Desk Worker 114

The Manual Worker 116

Four Time-Pressed Routines 118

The Better Posture Sequence 122

Stretches for Children 124

Stretches for Teenagers 126

Stretches for Seniors 128

Eight Stretches with a Strap 130

The Stress Reducer 132

The Pre-Bed Relaxer 134

Total Body Flexibility - Gentle Sequences 136

Total Body Flexibility - Intermediate Sequences 140

Total Body Flexibility - Advanced Sequences 144

Stretches by Sport 148

The Warm-Up 150

The Cool Down 161

Twenty sports each with six warm-up and ten cool down stretches

American Football 167

Archery and Shooting 171

Baseball and Softball 176

Basketball and Netball 181

Cricket 186

Cycling 191

Golf 196

Hiking and Walking 201

Hockey (Ice and Field) 206

Kayaking and Canoeing 211

Rowing 216

Rugby 221

Running 226

Soccer 231

Skiing and Snowboarding 236

Swimming 241

Tennis and other Racquet Sports 246

Triathlon 251

Watersports 256

Weight Training 261

Acknowledgements 266

Index 267

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