Anatomy of Stretching

by Ramsay, Craig

• ISBN13: 9781607103981
• ISBN10: 1607103982
• Edition: 1st
• Format: Paperback
• Copyright: 2012-06-12
• Publisher: Thunder Bay Press

Summary

It doesn't matter if you're a fitness novice or an elite athlete. You should be starting each workout exactly the same way-with a stretching regimen designed to warm up your body and help you achieve a new personal best each time. Without the expertise of a professional trainer and without an expert's understanding of muscle anatomy, it can be hard to know what exercises are best. In 'Anatomy of Stretching', renowned trainer Craig Ramsay shows every exerciser how to get limber and prevent injury. - In Anatomy of Stretching, you'll learn when and how to do a tricep stretch and a shoulder stretch, when to avoid toe touches and hamstring stretches, and why it's important to keep your neck relaxed during a hip flexor stretch. - While taking you through each movement step by step, 'Anatomy of Stretching' also goes beneath the skin to allow you to see just which muscles you are working during each stretch. - Throughout the book, more than 300 full-color images show every pose and every muscle in detail. A full-size poster is also included. Get limber-and get the most out of your workout-with 'Anatomy of Stretching'!

Author Biography

With over ten years of experience, Craig Ramsay is one of the most sought-after trainers in the business. A trained contortionist, ballet dancer, hockey player, fitness model, and Broadway, TV, and film actor, Craig is respected internationally for his knowledge and experience transforming people’s health, bodies, and lives. His clients include some of Hollywood’s top celebrities and professional athletes. Craig’s personal goal is to reach out to all people willing and needing to change their lives. Craig is currently appearing on the Bravo series Thintervention. He lives in Los Angeles, CA.

Table of Contents

Foreword	p. 6
Introduction: Stretching for a Better Life	p. 8
Build a Stretching Routine	p. 10
Full-Body Anatomy	p. 18
The Stretching Session	p. 20
Assisted Foot Stretches	p. 22
Point	p. 22
Flexion	p. 22
Slope-Down	p. 23
Slope-Up	p. 23
Band-Assisted Stretches	p. 24
Wing Stretch	p. 24
Sickle Stretch	p. 25
Seated Leg Cradle	p. 26
Unilateral Seated Forward Bend	p. 27
Bilateral Seated Forward Bend	p. 28
Butterfly Stretches	p. 30
Seated Butterfly	p. 30
Folded Butterfly	p. 31
Scoop Rhomboids	p. 32
Front Deltoid Towel Stretch	p. 33
Lying-Down Arch Stretch	p. 34
Lying-Down Groin Stretch	p. 35
Lying-Down Pretzel Stretch	p. 36
Unilateral Leg Stretches	p. 38
Unilateral Knee-to-Chest Stretch	p. 38
Unilateral Leg Raise	p. 39
Hip Adductor Stretch	p. 40
Lying-Down Figure 4	p. 42
Internal Hip Rotator Stretch	p. 44
Happy Baby Stretch	p. 46
Side-Lying Rib Stretch	p. 48
Side-Lying Knee Bend	p. 50
Cobra Stretch	p. 52
Back Stretches	p. 54
Child's Pose	p. 54
Kneeling Lat Stretch	p. 55
Cat Stretch	p. 55
Pigeon Stretch	p. 56
Shin Stretch	p. 58
Frog Straddle	p. 60
Half Straddle Stretches	p. 62
Half Straddle	p. 62
Side-Leaning Half Straddle	p. 63
Double-Leg Straddle Split	p. 64
Chest-to-Thigh Straddle Split	p. 66
Chest-to-Floor Straddle Split	p. 68
Toe Touch	p. 70
Standing Back Roll	p. 71
Good Morning Stretch	p. 72
Scalp and Facial Stretches	p. 74
Scalp Stretch	p. 74
Lion Stretch	p. 75
Eye Box Stretch	p. 75
Neck Stretches	p. 76
Side Neck Tilt	p. 76
Downward Neck Tilt	p. 76
Upward Neck Tilt	p. 77
Neck and Head Turn	p. 77
Back-of-the-Neck Stretch	p. 77
Triceps Stretch	p. 78
Biceps Stretch	p. 79
Wall-Assisted Chest Stretch	p. 80
Forearm Stretches	p. 82
Wrist Flexion	p. 82
Wrist Extension	p. 83
Calf Stretches	p. 84
Calf Heel Drop	p. 84
Toe-Up Calf Stretch	p. 85
Standing Quadriceps Stretch	p. 86
Kneeling Sprinter Stretch	p. 87
Sumo Squat	p. 88
Side-Leaning Sumo Squat	p. 90
Side-Lunge Stretch	p. 92
Forward Lunge	p. 94
Forward Lunge with Twist	p. 96
Straight-Leg Lunge	p. 98
Downward-Facing Dog	p. 100
Wide-Legged Forward Bend	p. 102
Partner Stretches	p. 104
Assisted Butterfly Stretch	p. 106
Assisted Happy Baby	p. 107
Assisted Unilateral Thigh Stretch	p. 108
Assisted Unilateral Leg Raise	p. 110
Assisted Chest Stretch	p. 112
Assisted Seated Forward Bend	p. 114
Assisted Child's Pose	p. 116
Assisted Pretzel Stretch	p. 117
Russian Split Switch	p. 118
Pregnancy Stretches	p. 120
Torso Rotation	p. 122
Hand-on-Knee Stretch	p. 124
Lying Pelvic Tilt	p. 125
Unilateral Good Morning Stretch	p. 126
Cat Stretch	p. 127
Downward-Facing Dog	p. 128
Office Stretches	p. 130
Workplace Stretch Routine	p. 131
Seated Twists	p. 132
Seated Figure 4	p. 133
Forward Bend Hip Shift	p. 134
Double-Leg Hinge	p. 135
Supported Hamstrings Stretch	p. 136
Foam Roller Stretches	p. 138
Tennis Ball Foot Massage	p. 139
ITB Roll	p. 140
Foam Roller Lat Stretch	p. 142
Foam Roller Back Stretch	p. 143
Calf and Hamstrings Stretch	p. 144
Foam Roller Shin Stretch	p. 146
Extreme Challenge	p. 148
Dancer's Lunge	p. 150
Lying-Down Side Hamstring Stretch	p. 151
Bilateral Quad Stretch	p. 152
Front Split	p. 153
Russian Splits	p. 154
Russian Split	p. 154
Roll-Through from Russian Split	p. 155
Standing Extensions	p. 156
Assisted Side Tilt	p. 156
Standing Leg Extension	p. 157
The Quick Stretch Program	p. 158
Credits and Acknowledgments	p. 160
About the Author	p. 160
Table of Contents provided by Ingram. All Rights Reserved.