Stretching

005. table of contents......Page 1
007. getting started......Page 2
008. introduction......Page 3
009. introduction......Page 4
010.who should stretch......Page 5
011. why stretch......Page 6
012. how to stretch......Page 7
013. how to stretch......Page 8
014. warming up and cooling down......Page 9
015. getting started......Page 10
016. getting started......Page 11
017. getting started......Page 12
018. getting started......Page 13
019. getting started......Page 14
020. getting started......Page 15
021. getting started......Page 16
023. the stretches......Page 17
024. stretching guide......Page 18
025. stretching guide......Page 19
026. relaxing stretches for your back......Page 20
027. relaxing stretches for your back......Page 21
028. relaxing stretches for your back......Page 22
029. relaxing stretches for your back......Page 23
030. relaxing stretches for your back......Page 24
031. relaxing stretches for your back......Page 25
032. relaxing stretches for your back......Page 26
033. relaxing stretches for your back......Page 27
034. stretches for the legs, feet, and ankles......Page 28
035. stretches for the legs, feet, and ankles......Page 29
036. stretches for the legs, feet, and ankles......Page 30
037. stretches for the legs, feet, and ankles......Page 31
038. stretches for the legs, feet, and ankles......Page 32
039. stretches for the legs, feet, and ankles......Page 33
040. stretches for the legs, feet, and ankles......Page 34
041. stretches for the legs, feet, and ankles......Page 35
042. stretches for the back, shoulders, and arms......Page 36
043. stretches for the back, shoulders, and arms......Page 37
044. stretches for the back, shoulders, and arms......Page 38
045. stretches for the back, shoulders, and arms......Page 39
046. stretches for the back, shoulders, and arms......Page 40
047. stretches for the back, shoulders, and arms......Page 41
048. stretches for the back, shoulders, and arms......Page 42
049. a series of stretches for the legs......Page 43
050. a series of stretches for the legs......Page 44
051. a series of stretches for the legs......Page 45
052. a series of stretches for the legs......Page 46
053. a series of stretches for the legs......Page 47
054. stretches for the lower back, hips, groin, and hamstrings......Page 48
055. stretches for the lower back, hips, groin, and hamstrings......Page 49
056. stretches for the lower back, hips, groin, and hamstrings......Page 50
057. stretches for the lower back, hips, groin, and hamstrings......Page 51
058. stretches for the lower back, hips, groin, and hamstrings......Page 52
059. stretches for the lower back, hips, groin, and hamstrings......Page 53
060. stretches for the lower back, hips, groin, and hamstrings......Page 54
061. stretches for the lower back, hips, groin, and hamstrings......Page 55
062. stretches for the lower back, hips, groin, and hamstrings......Page 56
063. stretches for the back, hips, and legs......Page 57
064. stretches for the back, hips, and legs......Page 58
065. stretches for the back, hips, and legs......Page 59
066. stretches for the back, hips, and legs......Page 60
067. stretches for the back, hips, and legs......Page 61
068. elevating your feet......Page 62
069. elevating your feet......Page 63
070. elevating your feet......Page 64
071. standing stretches for the legs and hips......Page 65
072. standing stretches for the legs and hips......Page 66
073. standing stretches for the legs and hips......Page 67
074. standing stretches for the legs and hips......Page 68
075. standing stretches for the legs and hips......Page 69
076. standing stretches for the legs and hips......Page 70
077. standing stretches for the legs and hips......Page 71
078. standing stretches for the legs and hips......Page 72
080. standing stretches for the upper body......Page 74
079. standing stretches for the upper body......Page 73
081. standing stretches for the upper body......Page 75
082. standing stretches for the upper body......Page 76
083. standing stretches for the upper body......Page 77
084. standing stretches for the upper body......Page 78
085. stretching on a chin-up bar......Page 79
086. stretches for the upper body using a towel......Page 80
087. stretches for the upper body using a towel......Page 81
088. a series of stretches for hands, wrists, and forearms......Page 82
089.. a series of stretches for hands, wrists, and forearms......Page 83
090. sitting stretches......Page 84
091. sitting stretches......Page 85
092. sitting stretches......Page 86
093. sitting stretches......Page 87
094. advanced stretches for the legs and groin with feet elevated......Page 88
095. advanced stretches for the legs and groin with feet elevated......Page 89
096. advanced stretches for the legs and groin with feet elevated......Page 90
097. stretching the groin and hips with legs apart......Page 91
098. stretching the groin and hips with legs apart......Page 92
099. stretching the groin and hips with legs apart......Page 93
100. stretching the groin and hips with legs apart......Page 94
101. learning the splits......Page 95
102. learning the splits......Page 96
103. learning the splits......Page 97
105. stretching routines everyday activities......Page 98
106. in the morning......Page 99
107. before bed......Page 100
108. everyday stretches......Page 101
109. everyday stretches......Page 102
110. stretches for the hands, arms & shoulders......Page 103
111. stretches for the neck, shoulders & arms......Page 104
112. stretches for the legs, groin, & hips......Page 105
113. lower back tension......Page 106
114. computer & desk stretches......Page 107
116. blue-collar stretches......Page 108
117. blue-collar stretches......Page 109
118. after sitting......Page 110
124. while watching tv......Page 111
125. before and after walking......Page 112
126. traveler's stretches......Page 113
129. stretching routines sports and activities......Page 114
130. before and after aerobic exercise......Page 115
131. before and after aerobic exercise......Page 116
150. before and after gymnastics......Page 117
151. before and after gymnastics......Page 118
160. before and after martial arts......Page 119
161. before and after martial arts......Page 120
173. after running......Page 121
184. before and after swimming......Page 122
185. before and after swimming......Page 123
194. before and after weight training......Page 124
195. before and after weight training......Page 125
201. appendix......Page 126
202. caring for your back......Page 127
203. caring for your back......Page 128
204. caring for your back......Page 129
205. caring for your back......Page 130
206. PNF stretching......Page 131
207. PNF stretching......Page 132
208. PNF stretching......Page 133
209. PNF stretching......Page 134
213. recommended reading......Page 135