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Stretching Your Way to a Pain-Free Life (eBook)

Aaron Taylor (Autor)

eBook Download: EPUB

2021 | 1. Auflage
100 Seiten
Blackstone Publishing (Verlag)
978-1-64146-586-1 (ISBN)

You are asleep; your alarm abruptly awakes you. Your back sends a signal to your brain as you slowly roll over in bed to turn off that obnoxious noise. As you gingerly get out of bed, you are unable to straighten up. You have no idea that you are part of 80% of all Americans that will experience back pain, or that approximately 264 million days of work are lost each year and over $50 billion are spent annually treating back pain.This book is designed to truly help anyone who suffers from aches and pains, wants to reduce stress and anxiety, or just wants better range of motion. The book is a practical resource containing pictures and descriptions of 283 different stretches as well as programs to follow for different sports and ailments. To round-out your health, included are healthy recipes that celebrity chef Stephanie Izard so graciously provided.This book gives the individual a resource to follow and refer back to when they perform their daily stretching routine.

TABLE OF CONTENTS

ACKNOWLEDGEMENTS

INTRODUCTION

FOREWORD

BENEFITS OF STRETCHING

FACTORS AFFECTING FLEXIBILITY

Chest – Front Shoulder

STATIC, PASSIVE, AND PNF STRETCHES

STATIC AND PASSIVE STRETCHES

Ankles, Feet, and Shins

Calves

Hamstrings

Adductors

Thighs and Hip Flexors

Arms, Shoulder, and Chest

Neck

DYNAMIC STRETCHES

Ball Stretching Routine

Chest and Front of Shoulder

Lower Back and Side of Upper Body

STRETCHING PROGRAMS

Dynamic Stretching For Sports

Thigh, Hip Flexor, and Lower Back

Hip Flexor, Glutes, and Hamstring

Lower Back, Hip Flexors, and Upper Back

Chest and Shoulders

MY FAVORITE STRETCHES (PROGRAM #1)

Thigh, Hip Flexor, and Hamstring

Glutes

Glutes and Lower Back

Upper Back

Side of Abdominals and Lower Back

MY FAVORITE STRETCHES (PROGRAM #2)

Hamstring

Glutes

Neck

Hip Flexor, Glutes, Hamstring

Hip Flexor, Glutes, Hamstring, Lower Back

Adductors, Hamstrings, Lower Back

Glutes

Upper Back

Chest and Front of Shoulders

MY FAVORITE STRETCHES (PROGRAM #3)

Hip Flexor

Hamstring

Thigh, Shin, Top of Foot

Hamstring, Hip, and Lower Back

Adductors and Lower Back

Upper and Lower Back

Rotator Cuff

Side of Neck

BEGINNER STRETCHING ROUTINE

Hamstring

Glutes and Lower Back

Adductors

Hip Flexor

Glutes and Lower Back

Lower Back

Upper and Lower Back

Chest and Front of Shoulders

Back of Arm

INTERMEDIATE STRETCHING ROUTINE

Front of Shoulder and Biceps

Chest and Front of Shoulders

Side of Neck

ADVANCED STRETCHING ROUTINE

It Band

Glutes and Piriformis

Calves

Hamstring

Adductors, Hamstrings, Lower Back

Adductors

Hip Flexor, Glutes, Hamstring, Lower Back

Hamstring and Hip Flexor

Hip Flexor, Thigh, Hamstring

Hip and It Band

Upper and Lower Back

Shoulders and Back of Arms

PARTNER ASSISTED ROUTINE

Adductors, Hamstrings, Lower Back

Hip Flexor

Hip Flexor and Thigh

Chest and Front of Shoulders

Chest, Front of Shoulders, and Biceps

Chest

Lats and Ribs

Neck

STRAP STRETCHING ROUTINE

Glutes and Lower Back

LOWER BACK STRETCHING ROUTING (SCARED TO BEND OVER ROUTINE)

LOWER BACK STRETCHING ROUTINE (NO RESTRICTION ROUTINE)

Adductors and Hamstrings

Glutes

Hip Flexor, Glutes, Lower Back, Hamstring

Thigh and Hip Flexor

Hips and Lower Back

Abdominals

Lower Back and Chest (If Tight)

ARTHRITIC HIP PAIN STRETCHING ROUTINE

Hamstrings and Lower Back

Glutes

Hamstrings and Glutes

KNEE REPLACEMENT STRETCHING ROUTINE

PLANTAR FASCIA STRETCHING ROUTINE

Muscles Between Your Toes

Bottom of Foot

Ankle, Feet, and Calf

Calf and Bottom of The Foot

Hamstring

NECK AND SHOULDER STIFFNESS STRETCHING ROUTINE

Front of Shoulders and Biceps

Side of Neck and Shoulder

NECK AND UPPER BACK STIFFNESS STRETCHING ROUTINE

HAND, WRIST, AND FOREARM STIFFNESS STRETCHING ROUTINE

FOOT, ANKLE, AND SHIN STIFFNESS STRETCHING PROGRAM

Top of Foot, Ankle, and Shin

Thigh, Top of Foot, Shin

PARKINSON’S DISEASE STATIC AND PASSIVE STRETCHING ROUTINE

Top of Foot, Ankle, Shin

Calf and Ankle

Hamstring

Glutes and Lower Back

Thigh, Shin, Ankle

Glutes and Lower Back

Side of Neck and Shoulder

PARKINSON’S DISEASE DYNAMIC STRETCHING ROUTINE

Hip Flexor, Hamstring, Glutes

Adductors and Hips

Shoulders and Back

Shoulders, Side of Your Body, Adductors

Back, Chest, and Shoulders

Lower Back, Hips, Hamstrings

Calf

Adductors

Hip Flexor and Hamstring

Upper Back and Side of Your Body

Abdominals and Lower Back

Seated Position Stretching Routine

Shins and Ankles

Calf and Hamstring

Calf

Glutes and Lower Back

Lower Back

Mid – Back, Abdominals, and Chest

Tricep and Upper Back

Back of Shoulder and Upper Back

Back of Neck and Upper Back

Side of The Neck

SPORTS SPECIFIC STRETCHESN

BASEBALL PASSIVE AND STATIC STRETCHING ROUTINE

Hip Flexor, Hamstring, Lower Back

Glutes

Glutes and Lower Back

Upper Back

Rotator Cuff

Forearms and Wrists

BASKETBALL PASSIVE AND STATIC STRETCHING ROUTINE

Glutes and Lower Back

Hip Flexor, Hamstring, and Thigh

Upper Back

Tricep and Upper Back

Chest

Shoulders

BOWLING PASSIVE AND STATIC STRETCHING ROUTINE

Calves

Hamstring

Hip Flexor, Glutes, Lower Back

Glutes

Adductors

Shoulders and Biceps

Hand, Wrist, and Forearm

Wrist and Forearm

Shoulder and Neck

BOXING PASSIVE AND STATIC STRETCHING ROUTINE

Hamstring and Calf

Lower Hamstring

Upper...

Erscheint lt. Verlag	28.9.2021
Zusatzinfo	Illustrations and photos of stretching exercises
Sprache	englisch
Themenwelt	Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie
Schlagworte	Athlete • flexibilty • Mobility • pain-free routines • pain management • Physical Fitness • Reflexotherapy • Self-evaluation • stretching anatomy • stretching exercises • stretching your way
ISBN-10	1-64146-586-7 / 1641465867
ISBN-13	978-1-64146-586-1 / 9781641465861

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