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Table of Contents
CHAPTER 1 - INTRODUCTION1-1. Disclaimer1-2. Acknowledgements 1-3. About the Author CHAPTER 2 - PHYSIOLOGY OF STRETCHING2-1. The Musculoskeletal System2-2. Muscle Composition 2-3. How Muscles Contract 2-4. Fast and Slow Muscle Fibers 2-5. Connective Tissue 2-6. Cooperating Muscle Groups 2-7. Types of Muscle Contractions 2-8. What Happens When You Stretch 2-9. Proprioceptors 2-10. The Stretch Reflex 2-11. Components of the Stretch Reflex 2-12. The Lengthening Reaction 2-13. Reciprocal Inhibition CHAPTER 3 - FLEXIBILITY3-1. Types of Flexibility3-2. Factors Limiting Flexibility 3-3. How Connective Tissue Affects Flexibility 3-4. How Aging Affects Flexibility 3-5. Strength and Flexibility 3-6. Why Bodybuilders Should Stretch 3-7. Why Contortionists Should Strengthen 3-8. Overflexibility CHAPTER 4 - TYPES OF STRETCHING4-1. Ballistic Stretching4-2. Dynamic Stretching 4-3. Active Stretching 4-4. Passive Stretching 4-5. Static Stretching 4-6. Isometric Stretching 4-7. How Isometric Stretching Works 4-8. PNF Stretching 4-9. How PNF Stretching Works |
CHAPTER 5 - HOW TO STRETCH5-1. Warming Up5-2. General Warm-Up 5-3. Joint Rotations 5-4. Aerobic Activity 5-5. Warm-Up Stretching 5-6. Static Warm-Up Stretching 5-7. Dynamic Warm-Up Stretching 5-8. Sport-Specific Activity 5-9. Cooling Down 5-10. Massage 5-11. Elements of a Good Stretch 5-12. Isolation 5-13. Leverage 5-14. Risk 5-15. Some Risky Stretches 5-16. Duration, Counting, and Repetition 5-17. Breathing During Stretching 5-18. Exercise Order 5-19. When to Stretch 5-20. Early-Morning Stretching 5-21. Stretching With a Partner 5-22. Stretching to Increase Flexibility 5-23. Pain and Discomfort 5-24. Common Causes of Muscular Soreness 5-25. Stretching with Pain 5-26. Overstretching 5-27. Performing Splits 5-28. Common Problems When Performing Splits 5-29. The Front Split 5-30. The Side Split 5-31. Split-Stretching Machines CHAPTER 6 - REFERENCES ON STRETCHING6-1. Recommendations6-2. Additional Comments CHAPTER 7 - WORKING TOWARD THE SPLITS7-1. lower back stretches7-2. lying buttock stretch 7-3. groin and inner-thigh stretch 7-4. seated leg stretches 7-5. seated calf stretch 7-6. seated hamstring stretch 7-7. seated inner-thigh stretch 7-8. psoas stretch 7-9. quadricep stretch 7-10. lying 'V' stretch CHAPTER 8 - NORMAL RANGES OF JOINT MOTION8-1. Neck8-2. Lumbar Spine 8-3. Shoulder 8-4. Elbow 8-5. Wrist 8-6. Hip 8-7. Knee 8-8. Ankle |
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