10-Minute Stretching for Beginners: 100 Simple Illustrated Exercices and 30 Easy Routines to Improve Flexibility and Avoid Injuries. Suitable for Anyone at Any Age

CONTENTS



INTRODUCTION  


PART 1

KNOWLEDGE​            

                                                       

CHAPTER 1

WHAT STRETCHING IS?    


ORIGINS​

WHY DO IT?​

WHO CAN?


CHAPTER 2

WHAT SCIENCE SAYS  


STUDIES  


CHAPTER 3

TYPES OF STRETCHING  


STATIC STRETCHING​

ACTIVE STATIC STRETCHING​

DYNAMIC STRETCHING​

BALLISTIC STRETCHING​

P.N.F.​

C.R.A.C.  


CHAPTER 4


DO IT RIGHT​

HOW TO DO IT?​

WHEN TO DO IT?​

HOW MUCH NEEDS TO BE DONE IT?

BREATHING​



PART 2

EXERCISES  


CHAPTER 5

UPPER LEGS  


HARMSTRING  


FEET TOGETHER            

LEGS APART    

LEGS CROSSED    

LEG BEND INSIDE LUNGE

DOWN TO THE SIDE  

PIDGEON POSE



QUADRICEPS​


STRETCH ON HEEL  

EXTENSION AT SUPPORT  

BELLY DOWN

ON THE SIDE  

“N” EXTENSION



ADDUCTORS​


SIDE LUNGE

SIDE LUNGE ON THE FLOOR    

EXTENSION IN PRAYER  

BUTTERFLY

BUTTERFLY FORWARD  

LEGS APART UPWARD  


CHAPTER 6

LOWER LEGS​


CALVES

​  

EXTENSION AT THE WALL  

EXTENSION ON STEP

HALF-KNEELING POSITION

FACING DOG

FACING DOG CROSSED


ACHILLES TENDON


HAND ON THE FLOOR

ELBOWS TO THE WALL

EXTENSION STANDING  

EXTENSION ON STEP



ANKLE,ANTERIOR TIBIALAND FOOT​


PLANTAR EXTENSION SITTING DOWN

PLANTAR EXTENSION BENDING FORWARD  

ANKLE EXTENSION SITTING DOWN

TIBIAL EXTENSION  

CROSSED LEG

TIBIAL EXTENSION ON HEELS



CHAPTER 7

WAIST AND HIP​


HIPS​


EXTENSION ON THE SIDE  FROG POSITION

FROG POSITION 2

SUMO POSITION  

SLEEPER POSITION


ILIOPSOAS​


UPWARD STRETCH  

BACKWARD STRETCH

BRIDGE

KNIGHT POSITION


BUTTOCKS​


BENT LEG ON A CHAIR

BENT LEG STRETCH

CROSSED LEG STRETCH

ANKLE ON THE KNEE SITTING  

ANKLE ON THE KNEE LYING DOWN

CROSSED LEG 2

HALF SPLIT

EXTENSION IN PRAYER  


CHAPTER 8

BACK​


LUMBAR​


FLAMINGO

KNEE TO CHEST

KNEE TO CHEST 2

CROSS POSITION

90” LEGS STRETCH

LYING ON THE FLOOR

STRETCHING ON A CHAIR

OPEN LEGS STRETCH

TORSO TWIST

SPHINX



DORSAL​


ARMS UP

CROSSED ARMS

CHILD’S POSE

CHILD’S POSE CROSSED

CAT COW

ON THE SIDE STRETCH

HANGED ON A SUPPORT

HORIZONTAL SUPPORT



CHAPTER 9

ARMS AND SHOULDERS​


DELTOIDS​


ARMS BEHIND THE BACK

ARMS BEHIND THE BACK 2

ARM BEHIND THE BACK, DOWN

HANDS JOINTED BEHIND THE BACK

BENT ELBOW

ARM FOLDED TO THE WALL

ARM EXTENDED TO THE WALL

EXTENSION ON SHELF

ARM EXTENDED ON THE FLOOR

ARM EXTENDED ON THE FLOOR ( VARIANT )

ARM BELOW THE ARMPIT

ARMS ON THE FLOOR BEHIND THE BACK


ARMS​


QUADRUPED

HAND ON THE WALL

CROSS

EXTENSION WITH HANDLE


CHAPTER 10

FOREARM AND WRIST​


LOW PALM OUTSIDE

LOW PALM INSIDE

PALM UP OUTSIDE

PALM UP INSIDE

PRAYER (VARIANT)

PRAYER

CROSSED FINGERS

HAND TO FIST

FIST INWARD

HANDS ON SHELF

CHAPTER 11

NECK​


CHIN UP

HANDS BEHIND THE NECK

LATERAL FLEXION

LATERAL TWIST

DEVOTEE


PART 3

ACTIVATION​


CHAPTER 12

KNOWING YOURSELF​


FEEDBACK​

SELF-EFFICIENCY​

MENTALITY​


CHAPTER​13

WARMING UP​


WARM UP EXERCISES​

JUMPING JACKS

LEG ROTATION

BACKWARD KICK

FORWARD KICK

LOW SKIP

HIGH SKIP

ARMS UP AND DOWN

BACKWARDS SKIP

HANDS ON THE SHOULDERS

ARMS IN AND OUT

ARMS ROTATION

HIP ROTATION

ANKLES UP AND DOWN

ANKLES IN AND OUT

NECK TURNING

ANKLE ROTATION

HEAD SIDE TO SIDE

NECK UP AND DOWN



CHAPTER 14

ACHES AND PAIN​


STIFF NECK​

WRIST DISCOMFORT​  

ARMS SORENESS​

SHOULDERS SORENESS​

LOWER BACK PAIN​

HIP PAIN​

PLANTAR FASCIITIS​

ANKLE ISSUES​

LEGS PAIN​

GROIN PULL​


CHAPTER 15

CUSTOMIZE YOUR SESSIONS​


SOME EXEMPLE​

STRETCHING FOR THE OFFICE​

STRETCHING AFTER RUNNING​

MORNING STRETCHING​

NIGHT STRETCHING​


ACKNOWLEDGMENTS​