Stretching: Modern Flexibility Methods: A complete stretching and flexibility guide

CONTENTS
V
PREFACE AND INTRODUCTION ..............................................................3
THE SCIENCE OF STRETCHING ..............................................................5
Anatomy of stretching ....................................................................................................5
Why do we stretch? ........................................................................................................10
Genetics and limits of flexibility training ......................................................................12
PRINCIPLES OF FLEXIBILITY TRAINING .............................................14
Breathing ....................................................................................................................15
Intensity .....................................................................................................................19
How often to stretch ........................................................................................................2
STRETCHING METHODOLOGIES ........................................................32
Passive, active, tensed ..................................................................................................33
Static and dynamic ......................................................................................................36
Loaded .........................................................................................................................38
PNF .............................................................................................................................47
Antagonist ....................................................................................................................54
Ballistic ........................................................................................................................67
Stretching hierarchy .......................................................................................................74
When to stretch? ............................................................................................................78
Stretching with other activities ......................................................................................80
Stretching methodologies roadmap ..................................................................................91
STRETCHING PROGRAMS ......................................................................93
MYTH BUSTERS .......................................................................................250
Stretching and posture ...............................................................................................251
Stretching and injuries ................................................................................................254
Stretching, recovery and DOMS ..................................................................................257
I’m too old to get flexible ..............................................................................................260
Stretching makes you weak ..........................................................................................263
Gender differences in muscle length and joints flexibility ...............................................266
Foam rolling, massage, and flexibility ..........................................................................270
CONCLUSION ........................................................................................................275
VI