The Anatomy of Stretching 2nd Edition: Your Illustrated Guide to Flexibility and Injury Rehabilitation

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Overview

Here’s the complete overview of The Anatomy of Stretching 2nd Edition PDF:

The multiple stresses of contemporary life—whether from excessive sports play, overwork, or overuse of technology—are increasingly taking a toll on the body. Symptoms range from muscle soreness and pain to pinched nerves to potentially more permanent disabilities, including serious body injuries. One safe, quickly productive way to address the problem is through a simple therapy that can be done anywhere, anytime, and without special equipment: stretching. This new edition of Brad Walker’s best-selling book on the subject presents 135 unique stretching exercises designed to help repair the body and make it more flexible, fit, and relaxed.

The book begins with clear, detailed descriptions of important principles of anatomy and physiology, the benefits of stretching, different forms of stretching, rules to remember, and how to stretch properly. It also focuses on the kinds of stretches that are most helpful in the alleviation or rehabilitation of specific sports injuries. Organized by body part, The Anatomy of Stretching presents stretching exercises in a uniform style accompanied by full-color anatomical illustrations. Equally useful for fitness fans, pro or amateur athletes, coaches and personal trainers, and healthcare practitioners, this new edition contains 20 new stretches; expanded physiology and anatomy information; and a revised numbering system that makes the stretches easier to reference. An expanded appendix includes a longer resources section and a helpful chart describing the top five stretches for each sport and sports injury.

Features of The Anatomy of Stretching 2nd Edition PDF

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No features, in particular, have been stated by the publisher of this book.

About the Author

Brad Walker is a prominent Australian sports trainer with more than 20 years’ experience in the health and fitness industry. He is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He also works with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention.

Table of Contents

Below is the complete table of contents offered inside The Anatomy of Stretching 2nd Edition PDF:

Chapter 1 Flexibility, Anatomy, and Physiology

Fitness and Flexibility
Muscle Anatomy
The Physiology of Muscle Contraction
Muscle Reflexes
Musculo-skeletal Mechanics
Levers
Generation of Force
What Happens When a Muscle Is Stretched?
Terms of Anatomical Direction

Chapter 2 The Principles of Stretching

The Benefits of Stretching
Types of Stretching
Static Stretches
Dynamic Stretches
The Rules for Safe Stretching
How to Stretch Properly
How to Use Stretching as Part of the Warm-up

Chapter 3 Neck and Shoulders

A01: Lateral Neck Stretch
A02: Rotating Neck Stretch
A03: Forward Flexion Neck Stretch
A04: Diagonal Flexion Neck Stretch
A05: Neck Extension Stretch
A06: Neck Protraction Stretch
A07: Sitting Neck Flexion Stretch
A08: Parallel Arm Shoulder Stretch

Chapter 4 Arms and Chest

B01: Above Head Chest Stretch
B02: Partner Assisted Chest Stretch
B03: Seated Partner Assisted Chest Stretch
B04: Parallel Arm Chest Stretch
B05: Bent Arm Chest Stretch
B06: Assisted Reverse Chest Stretch
B07: Bent-over Chest Stretch
B08: Kneeling Chest Stretch
B09: Reaching-down Triceps Stretch
B10: Triceps Stretch

Chapter 5 Stomach

C01: On Elbows Stomach Stretch
C02: Rising Stomach Stretch
C03: Rotating Stomach Stretch
C04: Standing Lean-back Stomach Stretch
C05: Standing Lean-back Side Stomach Stretch
C06: Back Arching Stomach Stretch

Chapter 6 Back and Sides

D01: Reaching Forward Upper Back Stretch
D02: Reaching Upper Back Stretch
D03: Reach-up Back Stretch
D04: Lying Whole Body Stretch

Chapter 7 Hips and Buttocks

E01: Lying Cross-over Knee Pull-down Stretch
E02: Lying Leg Tuck Hip Stretch
E03: Standing Leg Tuck Hip Stretch
E04: Standing Leg Resting Buttocks Stretch
E05: Sitting Rotational Hip Stretch
E06: Standing Rotational Hip Stretch
E07: Sitting Cross-legged Reach Forward Stretch
E08: Sitting Feet-together Reach Forward Stretch
E09: Sitting Knee-to-chest Buttocks Stretch
E10: Sitting Foot-to-chest Buttocks Stretch

Chapter 8 Quadriceps

F01: Kneeling Quad Stretch
F02: Standing Quad Stretch
F03: Standing Reach-up Quad Stretch
F04: Lying Quad Stretch
F05: On-your-side Quad Stretch
F06: Single Lean-back Quad Stretch

Chapter 9 Hamstrings

G01: Sitting Reach Forward Hamstring Stretch
G02: Standing Toe-pointed Hamstring Stretch
G03: Standing Toe-raised Hamstring Stretch
G04: Standing Leg-up Hamstring Stretch
G05: Standing Leg-up Toe-in Hamstring Stretch
G06: Sitting Single Leg Hamstring Stretch
G07: Lying Partner Assisted Hamstring Stretch
G08: Lying Bent Knee Hamstring Stretch
G09: Lying Straight Knee Hamstring Stretch
G10: Kneeling Toe-raised Hamstring Stretch

Chapter 10 Adductors

H01: Sitting Feet Together Adductor Stretch
H02: Standing Wide Knees Adductor Stretch
H03: Standing Leg-up Adductor Stretch
H04: Kneeling Leg-out Adductor Stretch
H05: Squatting Leg-out Adductor Stretch
H06: Kneeling Face-down Adductor Stretch
H07: Sitting Wide Leg Adductor Stretch
H08: Standing Wide Leg Adductor Stretch

Chapter 11 Abductors

I01: Standing Hip-out Abductor Stretch
I02: Standing Leg Cross Abductor Stretch
I03: Leaning Abductor Stretch
I04: Standing Leg-under Abductor Stretch
I05: Lying Abductor Stretch
I06: Lying Swiss Ball Abductor Stretch
I07: Lying Leg Hang Abductor Stretch

Chapter 12 Upper Calves

J01: Standing Toe-up Calf Stretch
J02: Standing Toe Raised Calf Stretch
J03: Single Heel Drop Calf Stretch
J04: Double Heel Drop Calf Stretch
J05: Standing Heel Back Calf Stretch

Chapter 13 Lower Calves and Achilles Tendon

K01: Standing Toe-up Achilles Stretch
K02: Single Heel Drop Achilles Stretch
K03: Standing Heel Back Achilles Stretch
K04: Leaning Heel Back Achilles Stretch
K05: Sitting Bent Knee Toe Pull Achilles Stretch
K06: Crouching Heel Back Achilles Stretch
K07: Kneeling Heel-down Achilles Stretch
K08: Squatting Achilles Stretch

Chapter 14 Shins, Ankles, Feet, and Toes

L01: Foot-behind Shin Stretch
L02: Front Cross-over Shin Stretch
L03: Raised Foot Shin Stretch
L04: Double Kneeling Shin Stretch
L05: Squatting Toe Stretch
L06: Ankle Rotation Stretch

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The Anatomy of Sports Injuries: Your Illustrated Guide to Prevention, Diagnosis and Treatment PDF Free Download

The Anatomy of Sports Injuries PDF

Product Details

Below are the technical specifications of The Anatomy of Stretching 2nd Edition PDF:

  • File Size: 31646 KB
  • Print Length: 193 pages
  • Publisher: North Atlantic Books; 2nd ed. edition (March 26, 2013)
  • Publication Date: March 26, 2013
  • Sold by: Penguin Random House Publisher Services
  • Language: English
  • ASIN: B00BABT1LM

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