Stretching with ease : an illustrated guide to your fit and flexible body
Minarik, Linda2015
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Why should I stretch? What muscles should I stretch? How will it help me? You'll find the answers to these questions and much more in 'Stretching with Ease'. Discover the many ways you can work with your body to assist it to fluid and flexible. Your body is built for movement and with stretching and flexibility training you increase both your ease of movement and life quality. Fitness expert Linda Minarik takes you from the basics and benefits of stretching, to all you need to know to make stretching a lifelong habit. Part I offers the important background information necessary before you begin to stretch, including using the tool of breathing. Part II provides clear directions for 76 essential stretches that target different muscle groups - they can all be easily done at home without any special equipment. Along with detailed instructions and helpful tips, each stretch includes a colour photograph with an anatomical illustration so you can actually see inside the stretch. This visual reference enhances your understanding and practice of the movement. Part III has effective step-by-step stretch routines to accomplish different goals, such as relieving tension, stiffness or pain, and preparing for various daily activities and sports. Part IV offers invaluable resources to enrich your flexibility experience, including useful lifestyle tips and how to create your own routines. Stretching with Ease offers the practical guidance and supportive encouragement you need to develop a body that moves easily - and loves to move!
Main title:
Stretching with ease : an illustrated guide to your fit and flexible body / by Linda Minarik ; foreward by Brad Walker.
Author:
Imprint:
New York : Cico Books, 2015.©2015
Collation:
192 pages : colour illustrations.
Notes:
Includes bibliographical references (pages 187-188) and index.
Contents:
pt. ONE BEFORE YOU STRETCH -- Why stretch? -- How muscles stretch -- Make stretching work for you: tailored to fit -- Ways to stretch: how to do it -- Using the tool of breathing -- What muscles to stretch: matching flexibility to activity -- When to stretch: the right timing for your activities and goals -- pt. TWO YOUR STRETCH REPERTORY -- Neck -- 1.Neck: side -- 2.Neck: back -- 3.Neck: back diagonal -- 4.Neck: front -- 5.Neck: front diagonal -- Shoulders and chest -- 6.Front shoulder: elbow bent, using chair -- 7.Front shoulder: arm straight, using doorway -- 8.Back shoulder: standing, using doorway -- 9.Back shoulder: squatting, using doorway -- 10a.Chest (breastbone): shoulder-level elbows -- 10b.Chest (collarbone): elbows below shoulder level -- 10c.Chest (ribcage): elbows above shoulder level -- Back -- 11a.Lower back (flexion): knees to chest -- 11b.Lower back (flexion): lower legs extended -- 11c.Lower back (flexion): legs over head -- 12.Lower back (flexion): chest to thighs, kneeling -- 13.Lower back (flexion): backward pull, seated -- 14.Lower back (flexion): hug and release, seated -- 15.Lower back (extension): chest and pelvic lift -- 16.Lower back (extension): sacrum lift, kneeling -- 17.Lower back (extension): towel under pelvis -- 18.Upper back (flexion): crossed-elbows hug -- 19.Upper back (flexion): backward pull, standing -- 20.Upper back (extension): towel under ribs -- 21.Upper back (extension): arms long, all fours -- 22.Full spine: extension (Sphinx) -- 23.Full spine: side, using chair -- 24a.Spiral: both knees to side, supine -- 24b.Spiral: knee crossed over body, supine -- 24c.Spiral: seated, using special arm positions -- Abdominals -- 25.Abdominals: finger-and-toe reach, supine -- 26.Abdominals: torso lift from floor, using arms -- Arms, wrists, and hands -- 27.Triceps: elbow behind head -- 28.Triceps: finger or towel pulll -- 29.Biceps: rotation, using pole -- 30.Biceps: arm extended along wall -- 31.Wrists: extension, fingers toward body -- 32.Wrists: flexion, fingers toward body -- 33.Hands: finger extension -- 34.Hands: finger flexion -- Hips -- 35.Hip flexors: knee-to-chest pull, supine -- 36.Hip flexors: lunge, standing -- 37.Hip flexors: lunge, kneeling -- 38.Buttocks: ankle crossed over knee, seated -- 39.Buttocks: cross-body lower-leg lift, supine -- 40.Buttocks: crossed-knees foot pull, lying on back -- 41.Side hip: knee push, lying on back -- 42.Side hip: towel under hip, lying on side -- 43.Side hip: legs extending sideways, using arm -- Thighs -- 44.Inner thighs/groin: knees over hips, supine -- 45.Inner thighs/groin: feet on wall, supine -- 46.Inner thighs/groin: hips over knees, prone -- 47.Inner thighs/groin: side lunge, standing -- 48.Inner thighs/groin: straddle against wall -- 49.Quadriceps: heel to buttocks, prone -- 50.Quadriceps: back shin on wall, kneeling -- 51.Hamstrings: one leg bent -- 52.Hamstrings: palms on floor, standing -- 53.Hamstrings: leg on raised surface, standing -- Calves -- 54a.Calves: heel flat on floor -- 54b.Calves: heel slightly raised -- 54c.Calves: front knee moving slightly forward -- 55a.Calves: ball of foot supported, leg straight -- 55b.Calves: ball of foot supported, knee bent -- Feet and ankles -- 56.Feet: standing toe flexion -- 57.Feet: standing toe extension -- 58.Ankles: seated extension, using towel -- 59.Ankles: seated inversion, foot over knee -- Compound stretches -- 60.Forward bend -- 61.The plough -- 62.Seated straddle -- The next level -- 63.The split -- 64.The back bend -- pt. THREE STRETCH SEQUENCES -- Prepare to stretch: moving warm-ups -- 1.Back -- a.Spinal roll-down -- b.Spinal roll-up -- 2.Shoulders: arm circles -- 3.Abdominals: side-to-side "washing machine" -- 4.Hips: side-to-side alternating open-knee rock, seated -- Stretch before and after common physical activities -- Basketball -- Cycling -- Racquetball and handball -- Running -- Swimming -- Walking -- Yoga -- Stretch throughout your day -- Upon waking in the morning -- Usin
ISBN:
17824926319781782492634 (paperback)
Dewey class:
613.71
Language:
English
BRN:
314828
More Information:
| Location | Collection | Call number | Status/Desc |
|---|---|---|---|
| Penrith | Nonfiction | 613.71 STR | Onloan - Due: 05 Feb 2025 |