The Anatomy of Stretching, Second Edition: Your Illustrated Guide to Flexibility and Injury Rehabilitation
Brad Walker
Language: English
Pages: 192
ISBN: 1583943714
Format: PDF / Kindle (mobi) / ePub
The multiple stresses of contemporary life—whether from excessive sports play, overwork, or overuse of technology—are increasingly taking a toll on the body. Symptoms range from muscle soreness and pain to pinched nerves to potentially more permanent disabilities, including serious body injuries. One safe, quickly productive way to address the problem is through a simple therapy that can be done anywhere, anytime, and without special equipment: stretching. This new edition of Brad Walker’s best-selling book on the subject presents 135 unique stretching exercises designed to help repair the body and make it more flexible, fit, and relaxed.
The book begins with clear, detailed descriptions of important principles of anatomy and physiology, the benefits of stretching, different forms of stretching, rules to remember, and how to stretch properly. It also focuses on the kinds of stretches that are most helpful in the alleviation or rehabilitation of specific sports injuries. Organized by body part, The Anatomy of Stretching presents stretching exercises in a uniform style accompanied by full-color anatomical illustrations. Equally useful for fitness fans, pro or amateur athletes, coaches and personal trainers, and healthcare practitioners, this new edition contains 20 new stretches; expanded physiology and anatomy information; and a revised numbering system that makes the stretches easier to reference. An expanded appendix includes a longer resources section and a helpful chart describing the top five stretches for each sport and sports injury.
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And intensity of exercise undertaken, but will usually consist of 5–10 minutes of very light physical activity and be followed by 5–10 minutes of static stretching exercises. An effective cool-down involving light physical activity and stretching will help to rid waste products from the muscles, prevent blood pooling, and promote the delivery of oxygen and nutrients to the muscles. All this assists in returning the body to a pre-exercise level, thus aiding the recovery process. 3. Stretch.
Prevent serious damage occurring to the muscles, tendons, and joints. The stretch reflex protects the muscles and tendons by contracting them, thereby preventing them from being stretched. So to avoid the stretch reflex, avoid pain. Never push the stretch beyond what is comfortable. Only stretch to the point where tension can be felt in the muscles. This way, injury will be avoided and the maximum benefits from stretching will be achieved. Figure 2.10: The stretch reflex arc. 4. Stretch.
Batting sports like cricket, baseball, and softball; boxing; contact sports like soccer, American football (gridiron), and rugby; golf; racquet sports like tennis, badminton, and squash; swimming; throwing sports like cricket, baseball, and field events; wrestling. A01: LATERAL NECK STRETCH Technique Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back. Muscles being stretched Primary muscles: Levator scapulae.
Common problems and more information for performing this stretch correctly The palm and thumb comprise a multitude of small muscles, tendons, and ligaments. Do not overstretch this area by applying too much force too quickly. Complementary stretches B12, B14. B16: FINGERS-DOWN WRIST STRETCH Technique Hold on to your fingers while straightening your arm. Pull your fingers towards your body. Muscles being stretched Primary muscles: Extensor carpi ulnaris. Extensor carpi radialis.
Knee and place your other leg forward with your heel on the ground. Keep your back straight and point your toes towards your body. Reach towards your toes with one hand. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Soleus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating.