Stretching For Dummies by LaReine Chabut, Madeleine Lewis (With)

Introduction     1
About This Book     1
Conventions Used in This Book     2
What You're Not to Read     2
Foolish Assumptions     2
How This Book Is Organized     2
The Why's, Where's, When's, and How's of Letting Loose and Snapping Back     3
Head, Shoulders, Knees, and Toes: Targeting Specific Areas     3
From The Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs     3
Getting Limber As You Live: Stretches for Various Life Stages     4
The Part of Tens     4
Icons Used in This Book     4
Where to Go from Here     5
The Why's, Where's, When's, and How's of Letting Loose and Snapping Back     7
Here a Stretch, There a Stretch, Everywhere a Stretch, Stretch     9
The Why's of Stretching     9
You stand taller, look thinner, and your body works its best     9
You can twist farther and feel looser     10
You help nip injuries in the bud     10
You keep stress from getting the best of you     11
You keep your muscles from feeling achy     11
The FAQs When It Comes to Stretching     11
When should I stretch?     12
How often should I stretch aparticular muscle?     12
How long should I hold each stretch?     12
How intense should the stretch be?     13
Should I see a doctor before I begin a stretching program?     13
Should I stretch my muscles in a particular sequence?     13
Differentiating between Two Types of Stretches     14
Static stretches     14
Dynamic stretches     15
When One Just Ain't Enough: Stretching with a Partner     15
Isometric stretching     16
Static-isometric-static stretching     16
The Science of Stretching     16
What happens inside my muscles when I stretch them?     16
What is flexibility?     17
How can I keep my muscles and joints stretched?     17
Preparing for a More Flexible You     19
Getting Your Stretch On: The How To's of Stretching     19
Creating space fit for stretching     19
Getting dressed     20
Give Yourself Props! How to Personalize Each Stretch     20
Strap or towel     21
Blocks     21
Chair     21
Swiss ball     22
Foam roller     22
Refraining from Hurting Yourself      23
Warm-up     23
Go slowly     23
Don't bounce     24
Progress through the stretch     24
Remember to breathe     25
Know your limits     25
Maintaining Proper Body Alignment     25
Don't slouch (Darn it - Mom's right again)     26
Introducing the neutral spine     26
Positioning your pelvis     26
The Art of Breathing Correctly     27
Relaxing and Letting Go     27
Testing Your Flexibility to Establish Your Stretching Routine     29
Coming to Terms with the Factors of Flexibility     29
What you can change     29
What you can't change     30
Testing Yourself Before (and While, and After) You Go Gumby-Like     31
Putting Your Legs Where Your Head Is...Not: The Flexibility Self-Test     32
Neck     33
Shoulders     34
Chest     35
Trunk     35
Quadriceps     39
Hamstrings     40
Groin     40
Buttocks     42
Calves     43
Flexibility Self-Evaluation Worksheet     44
Head, Shoulders, Knees, and Toes: Targeting Specific Areas     45
Taking It from the Top: Upper Body Stretches     47
Before You Move, Contemplate Upper Body Anatomy     47
What a Pain in the Neck! Stretches to Keep Your Head Held High     48
Lateral head tilt     48
Neck rotation with tilt     50
Neck rotation     51
The Hot Seat for Tension: Getting Your Shoulders to Chill Out     52
Middle of shoulder stretch     53
Back of shoulder stretch     54
Shoulder rotation stretch     55
Stretches for Carrying Someone on Your Lats     56
Lat stretch on all fours     56
Supported upper back stretch     57
Seated upper back stretch     58
Both Sexes, Take Care! The Kneeling Chest Stretch     59
Making Wiggly Muscles Firm: Stretches for the Dreaded Upper Arm     60
Back of the arms stretch     61
Triceps stretch with towel or strap     62
Standing biceps stretch     62
Helping You Hold Your Extra-Large Handbag: Wrist and Forearm Stretches     64
Wrist stretch on hands and knees     64
Standing open-arm wrist stretch     65
Centering on the Core: Stretches for Your Middle     67
Active Stretches as Part of the Day-to-Day     68
Step back with overhead reach     68
Alternating side reach with hip stretch     69
The chop     71
Static Stretches for Your Core     72
Back extension (for your abdominals - go figure)     72
Lying spinal rotation     73
Spinal rotation for back and buttocks     74
Soothing Your Lower Back without Paying for a Massage     77
Traveling Around the Lower Back     77
An Ounce of Prevention Is Worth a Pound of Pain-Free Mobility     78
Seated forward bend     78
Standing forward bend     80
Standing pelvic tilts     81
Shoulder stand with knees bent     82
Opposite arm and leg extension     83
Releasing Tension in Your Achy, Breaky Back     84
Alternating knee hugs     85
Mini back massage     86
Lying buttocks and hip stretch, legs crossed     87
The cow and the cat     89
Hip flexor stretch on one knee     89
From Your Knickers to Your Kickers: Stretches for your Bottom Half     93
Behind the Scenes: Hips and Buttocks     94
Runner's lunge     95
Lying buttocks stretch with foot to opposite shoulder     96
Buttocks stretch     97
Seated external rotator stretch     98
Tight End: Back of the Thigh     98
Lying leg extension     99
Standing stretch with foot on chair     100
Modified hurdler stretch     101
Forward Thinking: Front of Thighs     102
Ankle to buttocks, on your side     102
Heel to buttocks, facedown     103
Standing stretch, knee toward buttocks     104
Becoming Master of Your Inner Thighs     106
Standing groin stretch     106
Seated straddle stretch     107
Putting Your Best Foot (And Lower Leg) Forward     108
Standing calf stretch     108
Achilles tendon stretch on one knee     109
Kneeling shin stretch     110
On your hands and knees: Bottom of foot stretch     111
Lying ankle circles     112
Total-Body Stretch Routines     115
Getting to Your Whole Body in Just Ten Minutes     115
Deep breathing exercise     116
Lying pelvic tilts     117
Lying arm circles     118
Lying spinal rotation with bent knees     119
Lying neck stretch      120
Standing hamstring stretch with chair     121
Standing inner thigh stretch with chair     122
Standing quad stretch with support     123
Standing chest stretch     124
When You Just Can't Get Enough: Ten More Minutes of Stretching     125
Seated buttocks and hip stretch     125
Seated foot and ankle stretches     126
Seated triceps stretch with side reach     127
Seated lateral shoulder stretch     128
Seated forward bend     129
Standing wrist stretch     130
Standing forearm stretch     131
Standing side reach     132
From the Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs     135
When the Cock Crows and the Evening Wind Blows: AM/PM Stretch Routines     137
A Good Excuse to Stay in Bed: Stretches to Start the Day     137
Supine alternating knee to chest     138
Both knees to chest     139
Spinal rotation with bent knees     140
Total body stretch     141
A Midafternoon Pick-Me-Up     142
Overhead forward arm swings     142
Standing spinal twist with overhead reach     143
Lengthening back extension      144
Winding Down before Heading for Dreamland     145
Standing calf stretch     145
Lying hip opener     146
Lying stretch to take a load off neck and shoulders     148
Lying buttocks and hip stretch with legs crossed     148
Stretching Out the Workday: Stretches for Work and for the Road     151
Get Off Your Buttocks!     151
Standing chest stretch     152
Standing abdominal stretch     153
Standing side reach with legs crossed     154
Standing hamstring and calf stretch     155
Standing hip flexor stretch     156
Stretches for the Professional Desk Jockey     157
Shoulders and neck stretch with circles     157
Chest stretch     158
Seated spinal rotation     159
Seated forward bend     160
Wrist and forearm stretch     161
Seated ankle circles     162
Basic Warm-Up and Cool-Down Stretch Routines     165
Easing into Your Workout     165
The big deal about warming up     165
Making stretching a part of your warm-up     166
A Great Routine to Warm Your Body     167
Dynamic stretches for the warm-up      167
The chop     169
Static stretches for the warm-up     170
Moving Out of Your Exercise Session: Why and How to Cool Down     175
Basic Cool-Down Routine     175
Seated side reach     176
Seated back and neck stretch     177
Butterfly stretch     178
Seated hamstring stretch     179
Seated twist with one leg extended     180
Seated straddle stretch     180
Side lying quad stretch     182
Back extension and abdominal stretch     183
Wrist stretch on all fours     184
Hip flexor stretch on one knee     184
My Favorite Stretches for Specific Sports     187
Guidelines You Don't Want to Skip     187
Running and Hiking     188
Gluteal stretch     188
Calf stretch     189
Racquet Sports     190
Wrist and forearm stretch     190
Kneeling chest stretch     192
Basketball     192
Step back with overhead reach     192
Triceps stretch     193
Football     194
Side and back of neck stretch     194
Outer thigh stretch      196
Swimming     196
Shoulder stretch with towel or strap     196
Deltoid stretch     197
Skiing     198
Standing buttocks stretch     198
Lying quad stretch     200
Soccer     200
Squat stretch for your inner thighs     201
Seated buttocks stretch     202
Cycling     202
Supported upper back stretch     203
Lunging quad stretch     204
Getting Limber As you Live: Stretches for Various Life Stages     205
What to Stretch When You're Expecting...and After     207
How Stretching Can Help if You're Pregnant     207
Stretches for the Pregnant Lady     208
Pelvic circles     208
Extended arm pulse for your upper back     209
The C-shape that targets your total back     210
Knee raise for your lower back     210
Stretches for After the Bun's out of the Oven     212
Upper body stretches     212
Lower body stretches     213
Family Fun: Kid-Friendly Stretches     217
Enticing Children to Get Off Their Tushes     217
Creative Stretches for 4-to-8-Year-Olds     218
Reach for the stars!      219
The seal     220
The dinosaur walk     221
The flamingo     222
Sports Stretches for 9- to 12-Year-Olds     223
Butterfly stretch     224
Modified hurdler stretch     225
Straddle stretch     226
Runner's lunge     227
Standing quad stretch     228
Reaching down your back, elbows high     229
Shoulder pull     230
Backward arch on a ball     231
Seventh Inning Stretch: Special Stuff for Seniors     233
Determining Your Limits and Recognizing Changes     233
A Stretch Routine to Help You Maintain Flexibility     234
Back and shoulders stretch     234
Standing side reach with chair for support     235
Seated hamstring stretch     236
Seated inner thigh and groin stretch     237
Seated hip flexor and quadriceps stretch     238
Seated spinal rotation     239
Wrist and forearm stretch     240
Seated chest and front of shoulder stretch     241
The Part of Tens     243
Ten Common Aches and Pains and Stretches that Can Help     245
Bursitis and/or Tendonitis      245
Carpal Tunnel Syndrome     246
Indigestion     246
Insomnia     247
Low Back Pain     247
Menstrual Cramps     247
Plantar Fasciitis     247
Sciatica     248
Stress     248
Tension Headaches     248
Ten Surprising Around-the-House Stretching Accessories     249
A Big, Thick Book     249
A Chair     250
A Ceiling Beam in Your House or Garage     250
A Sofa     250
A Desk     250
A Doorway     251
Fireplace Tools     251
A Towel     251
A Porch Step     252
A Wall     252
Index     253