STRETCHING ANDERSON B.

With more than 1,000 illustrations and concise instructions, this book will teach you how to stretch your muscles and tendons correctly and begin a regular fitness programme. It will also be of significant help to coaches in creating training programmes with stretching exercises.

CONTENTS

Introduction.

Who Stretches.

When to Stretch.

Why Stretch.

How to Stretch.

Introductory Exercises.

The Stretches.

Stretching Guide.

Relaxing Stretches for the Back.

Legs, Feet and Ankles.

Back, Shoulders and Arms.

Legs.

Lower Back, Hips, Groin and Hamstrings.

For the Back.

Leg Elevation.

Standing Stretches for Legs and Hips.

Standing Stretches for the Upper Body.

Bar Stretches.

Upper Body Stretches Using a Towel.

Chair Stretches.

Leg and Groin Stretches with Legs Elevated.

Groin and Hip Stretch with Legs Apart.

Learning the Splits.

Stretching Routines:

Daily

In the Morning.

Walking.

Daily Stretches.

Stretches for People Aged Over 50.

Indoor and Outdoor Work.

Lower Back Tension.

After Sitting for a While.

While Watching TV.

Spontaneous Stretches.

Stretching Routines:

Sports and Activities

Baseball / Softball.

Basketball.

Cycling.

Rugby.

Golf.

Gymnastics / Figure Skating / Dance.

Mountaineering.

Ice Hockey.

Martial Arts.

Racquet Sports / Handball.

Squash.

Running.

Skiing.

Downhill Skiing.

Football.

Surfing.

Swimming / Water Polo.

Tennis.

Volleyball.

Weightlifting.

Wrestling.

Teaching and Training

Exercises to Improve Strength

Abdominal Muscles.

Arms and Chest.

Ankles, Toes and Shins.

Fingers, Hands, Wrists and Forearms.

Bar Dips.

Chair Dips with Hands Behind.

Pull-ups.

Step-ups.

Running and Cycling Techniques

Running and Walking.

Walking.

Running.

Cycling.

Light, Nutritious Diet.

Take Care of Your Back.

Stretching Exercise Summary.

Bibliography.