[Stretching Anatomy Pdf Free Download
Hanne Rylaarsdam
See inside every stretch--and maximize flexibility! Stretching Anatomy will arm you with the knowledge to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You'll also gain a detailed understanding of how each stretch affects your body.
Stretching Anatomy is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also find out how changes in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness.
Each exercise includes detailed instruction on how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used as a warm-up or to aid in recovery from soreness or injury. And summary movement tables show how to customize stretching programs to focus on key problem areas.
Get on the path to increased flexibility and improved muscular strength! With more than 450,000 copies sold worldwide, Stretching Anatomy, Third Edition, is your go-to guide for seeing inside the stretches that will help you increase range of motion, enhance recovery, and facilitate ease of movement during physical and everyday activities.
The visually stunning illustrations of 79 stretches cover all major joint areas of the body from the feet to the neck. Each stretch includes step-by-step instructions on how to perform the stretch, the names of the muscles stretched, and a Stretch Notes section detailing the procedures and benefits of every exercise as well as safety considerations and variations for increasing or decreasing difficulty.
You'll find suggested stretching programs for daily mobility and flexibility, including stretches for people who sit or stand for extended periods, as well as a program proven to help lower blood glucose. Sport-specific stretching routines for 23 different sports are included for athletes and their trainers who want to improve flexibility, maximize efficiency of movement, and enhance recovery from training and competing in their chosen sport.
If tight hips, frozen shoulder, limited neck mobility, leg cramps, arthritis, or general muscle soreness are conditions you're all too familiar with, use Stretching Anatomy, Third Edition, to develop a regular stretching routine that will help you move and feel better.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Now, any movement is better than none, but there are a lot of cultural assumptions about stretching that we (exercisers, yoga adepts, bodyworkers, rehab specialists) have embraced without much of a foundation. The presumptions persist even as the research tells a different story.
A second argument against stretching as a form of human maintenance is that we do not do a lot of movement in our daily life at the end range of motion. Stretching as it is commonly practiced in many yoga classes, sports prep, and even rehab involve taking the stretch to the end-range of motion. It has simply not been shown that exploring the end-range of motion with active or passive stretches improves the quality of movements in daily life.
If it feels good, great. If you love it and it brings you benefit, do not let my post turn you against it. But so far, the research does not support stretch as a warm-up, or end-of-range stretching as a health maintenance practice. I am not commenting at all on what it means spiritually to be able to do Lord of the Dance, just talking muscles, nerves, and fascia.
There are better arguments for stretching at the end of activity: The warmed muscles and fascia are more amenable to change, so perhaps more increase in ROM can be obtained by stretching after exercise.
Taking an image from Eyal Lederman, most people, even yogis, do not stretch themselves through the full range of pronation and supination in the forearm. But have we as a species lost range of pronation and supination motion through lack of such stretching? Test it for yourself; I think not.
Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pdagogie Sportive. Delavier lives in Paris, France.
Jean-Pierre Clmenceau is a fitness coach to the stars and has trained numerous French celebrities using an approach based on positioning and breathing. Clmenceau has worked with legendary actresses including an Academy Award winner Juliette Binoche (Chocolat, The English Patient, Three Colors: Blue, The Unbearable Lightness of Being), Charlotte Gainsbourg (Melancholia, The Science of Sleep, I'm Not There, 21 Grams, Elektra recording artist), Emmanuelle Bart (Mission: Impossible, Don Juan, Manon of the Spring), and Jane Birkin (Blow-Up, recording artist, muse to musicians John Barry & Serge Gainsbourg, and namesake for the Herms Birkin bag). He is the author of over 15 health and fitness books as well as numerous exercise DVDs. He has a background in yoga, shiatsu, and reiki.
Michael Gundill has written 13 books on strength training, sport nutrition, and health including co-authoring The Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.
Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
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