Stretching For Dummies

by Chabut, LaReine; Lewis, Madeleine

• ISBN13: 9780470067413
• ISBN10: 0470067411
• Edition: 1st
• Format: Paperback
• Copyright: 2007-02-05
• Publisher: For Dummies

Summary

Did you long ago learn to fear and dread stretching because of overbearing P.E. teachers who forced you to touch your toes? It doesn't have to be that way anymore. Stretching is a powerful tool that can bring you new ease of movement, an increase in your physical capabilities, and deep composure that requires you to do nothing more than breathe. You can always have access to it-and best of all, it's free! Stretching for Dummies shows you that stretching is actually easy to do-and reveals how you can reap the amazing benefits of stretching anywhere, anytime. It explains in simple terms how you can stand taller, look thinner, keep stress from getting the best of you, keep your muscles from feeling achy, and nip injuries in the bud. You'll discover: The why's, where's, when's, and how's of letting loose and snapping back How to keep from hurting yourself The benefits of stretching with a partner How to target specific areas: such as head, shoulders, knees, and toes The art of breathing correctly How to use stretching to sooth lower back pain Stretches to start and end your day right Stretches you can do at your desk Stretches for various stages of life-including stretches for kids and seniors This easy-to-use reference also includes a list of ten surprising around-the house stretching accessories, along with ten common aches and pain that stretching can help. Regardless of how old or young you are, Stretching for Dummies will introduce you to a kinder and gentler form of flexibility that will reduce that nagging tension and tenderness in your muscles and truly make you feel good all over.

Author Biography

LaReine Chabut is a lifestyle and fitness expert, model, and mom. She’s the author of Exercise Balls For Dummies (Wiley) and Lose That Baby Fat! (M. Evans) and is a contributing fitness expert for Shape Fit Pregnancy magazine. LaReine has served as the lead instructor for America’s number one exercise video series The Firm (over three million copies sold worldwide) and has graced the covers of such high-profile fitness publications as Shape, Health, New Body, and Runner’s World. She has appeared on CNN, ABC, FOX News, EXTRA, Access Hollywood, Good Day LA, and KABC and is a premier trainer for Ipods (see www.podfitness.com/lareinechabut) along with Kathy Smith, David Kirsch, and other top trainers in their field.
As an actress, LaReine penned a sitcom with Meg Ryan entitled Below the Radar for the Fox Network and Castle Rock Entertainment. She has co-written and starred in two short films: Separation Anxiety, which broadcast on Lifetime Television, and Good Jill Hunting, which aired on the Sundance Channel. Her series regular and guest starring appearances include Linc’s, Nash Bridges, The Secret World of Alex Mack, USA High, The Single Guy, Strange Luck, Murder She Wrote, and Quantum Leap, to name a handful.

Table of Contents

Introduction	p. 1
About This Book	p. 1
Conventions Used in This Book	p. 2
What You're Not to Read	p. 2
Foolish Assumptions	p. 2
How This Book Is Organized	p. 2
The Why's, Where's, When's, and How's of Letting Loose and Snapping Back	p. 3
Head, Shoulders, Knees, and Toes: Targeting Specific Areas	p. 3
From The Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs	p. 3
Getting Limber As You Live: Stretches for Various Life Stages	p. 4
The Part of Tens	p. 4
Icons Used in This Book	p. 4
Where to Go from Here	p. 5
The Why's, Where's, When's, and How's of Letting Loose and Snapping Back	p. 7
Here a Stretch, There a Stretch, Everywhere a Stretch, Stretch	p. 9
The Why's of Stretching	p. 9
You stand taller, look thinner, and your body works its best	p. 9
You can twist farther and feel looser	p. 10
You help nip injuries in the bud	p. 10
You keep stress from getting the best of you	p. 11
You keep your muscles from feeling achy	p. 11
The FAQs When It Comes to Stretching	p. 11
When should I stretch?	p. 12
How often should I stretch a particular muscle?	p. 12
How long should I hold each stretch?	p. 12
How intense should the stretch be?	p. 13
Should I see a doctor before I begin a stretching program?	p. 13
Should I stretch my muscles in a particular sequence?	p. 13
Differentiating between Two Types of Stretches	p. 14
Static stretches	p. 14
Dynamic stretches	p. 15
When One Just Ain't Enough: Stretching with a Partner	p. 15
Isometric stretching	p. 16
Static-isometric-static stretching	p. 16
The Science of Stretching	p. 16
What happens inside my muscles when I stretch them?	p. 16
What is flexibility?	p. 17
How can I keep my muscles and joints stretched?	p. 17
Preparing for a More Flexible You	p. 19
Getting Your Stretch On: The How To's of Stretching	p. 19
Creating space fit for stretching	p. 19
Getting dressed	p. 20
Give Yourself Props! How to Personalize Each Stretch	p. 20
Strap or towel	p. 21
Blocks	p. 21
Chair	p. 21
Swiss ball	p. 22
Foam roller	p. 22
Refraining from Hurting Yourself	p. 23
Warm-up	p. 23
Go slowly	p. 23
Don't bounce	p. 24
Progress through the stretch	p. 24
Remember to breathe	p. 25
Know your limits	p. 25
Maintaining Proper Body Alignment	p. 25
Don't slouch (Darn it - Mom's right again)	p. 26
Introducing the neutral spine	p. 26
Positioning your pelvis	p. 26
The Art of Breathing Correctly	p. 27
Relaxing and Letting Go	p. 27
Testing Your Flexibility to Establish Your Stretching Routine	p. 29
Coming to Terms with the Factors of Flexibility	p. 29
What you can change	p. 29
What you can't change	p. 30
Testing Yourself Before (and While, and After) You Go Gumby-Like	p. 31
Putting Your Legs Where Your Head Is...Not: The Flexibility Self-Test	p. 32
Neck	p. 33
Shoulders	p. 34
Chest	p. 35
Trunk	p. 35
Quadriceps	p. 39
Hamstrings	p. 40
Groin	p. 40
Buttocks	p. 42
Calves	p. 43
Flexibility Self-Evaluation Worksheet	p. 44
Head, Shoulders, Knees, and Toes: Targeting Specific Areas	p. 45
Taking It from the Top: Upper Body Stretches	p. 47
Before You Move, Contemplate Upper Body Anatomy	p. 47
What a Pain in the Neck! Stretches to Keep Your Head Held High	p. 48
Lateral head tilt	p. 48
Neck rotation with tilt	p. 50
Neck rotation	p. 51
The Hot Seat for Tension: Getting Your Shoulders to Chill Out	p. 52
Middle of shoulder stretch	p. 53
Back of shoulder stretch	p. 54
Shoulder rotation stretch	p. 55
Stretches for Carrying Someone on Your Lats	p. 56
Lat stretch on all fours	p. 56
Supported upper back stretch	p. 57
Seated upper back stretch	p. 58
Both Sexes, Take Care! The Kneeling Chest Stretch	p. 59
Making Wiggly Muscles Firm: Stretches for the Dreaded Upper Arm	p. 60
Back of the arms stretch	p. 61
Triceps stretch with towel or strap	p. 62
Standing biceps stretch	p. 62
Helping You Hold Your Extra-Large Handbag: Wrist and Forearm Stretches	p. 64
Wrist stretch on hands and knees	p. 64
Standing open-arm wrist stretch	p. 65
Centering on the Core: Stretches for Your Middle	p. 67
Active Stretches as Part of the Day-to-Day	p. 68
Step back with overhead reach	p. 68
Alternating side reach with hip stretch	p. 69
The chop	p. 71
Static Stretches for Your Core	p. 72
Back extension (for your abdominals - go figure)	p. 72
Lying spinal rotation	p. 73
Spinal rotation for back and buttocks	p. 74
Soothing Your Lower Back without Paying for a Massage	p. 77
Traveling Around the Lower Back	p. 77
An Ounce of Prevention Is Worth a Pound of Pain-Free Mobility	p. 78
Seated forward bend	p. 78
Standing forward bend	p. 80
Standing pelvic tilts	p. 81
Shoulder stand with knees bent	p. 82
Opposite arm and leg extension	p. 83
Releasing Tension in Your Achy, Breaky Back	p. 84
Alternating knee hugs	p. 85
Mini back massage	p. 86
Lying buttocks and hip stretch, legs crossed	p. 87
The cow and the cat	p. 89
Hip flexor stretch on one knee	p. 89
From Your Knickers to Your Kickers: Stretches for your Bottom Half	p. 93
Behind the Scenes: Hips and Buttocks	p. 94
Runner's lunge	p. 95
Lying buttocks stretch with foot to opposite shoulder	p. 96
Buttocks stretch	p. 97
Seated external rotator stretch	p. 98
Tight End: Back of the Thigh	p. 98
Lying leg extension	p. 99
Standing stretch with foot on chair	p. 100
Modified hurdler stretch	p. 101
Forward Thinking: Front of Thighs	p. 102
Ankle to buttocks, on your side	p. 102
Heel to buttocks, facedown	p. 103
Standing stretch, knee toward buttocks	p. 104
Becoming Master of Your Inner Thighs	p. 106
Standing groin stretch	p. 106
Seated straddle stretch	p. 107
Putting Your Best Foot (And Lower Leg) Forward	p. 108
Standing calf stretch	p. 108
Achilles tendon stretch on one knee	p. 109
Kneeling shin stretch	p. 110
On your hands and knees: Bottom of foot stretch	p. 111
Lying ankle circles	p. 112
Total-Body Stretch Routines	p. 115
Getting to Your Whole Body in Just Ten Minutes	p. 115
Deep breathing exercise	p. 116
Lying pelvic tilts	p. 117
Lying arm circles	p. 118
Lying spinal rotation with bent knees	p. 119
Lying neck stretch	p. 120
Standing hamstring stretch with chair	p. 121
Standing inner thigh stretch with chair	p. 122
Standing quad stretch with support	p. 123
Standing chest stretch	p. 124
When You Just Can't Get Enough: Ten More Minutes of Stretching	p. 125
Seated buttocks and hip stretch	p. 125
Seated foot and ankle stretches	p. 126
Seated triceps stretch with side reach	p. 127
Seated lateral shoulder stretch	p. 128
Seated forward bend	p. 129
Standing wrist stretch	p. 130
Standing forearm stretch	p. 131
Standing side reach	p. 132
From the Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs	p. 135
When the Cock Crows and the Evening Wind Blows: AM/PM Stretch Routines	p. 137
A Good Excuse to Stay in Bed: Stretches to Start the Day	p. 137
Supine alternating knee to chest	p. 138
Both knees to chest	p. 139
Spinal rotation with bent knees	p. 140
Total body stretch	p. 141
A Midafternoon Pick-Me-Up	p. 142
Overhead forward arm swings	p. 142
Standing spinal twist with overhead reach	p. 143
Lengthening back extension	p. 144
Winding Down before Heading for Dreamland	p. 145
Standing calf stretch	p. 145
Lying hip opener	p. 146
Lying stretch to take a load off neck and shoulders	p. 148
Lying buttocks and hip stretch with legs crossed	p. 148
Stretching Out the Workday: Stretches for Work and for the Road	p. 151
Get Off Your Buttocks!	p. 151
Standing chest stretch	p. 152
Standing abdominal stretch	p. 153
Standing side reach with legs crossed	p. 154
Standing hamstring and calf stretch	p. 155
Standing hip flexor stretch	p. 156
Stretches for the Professional Desk Jockey	p. 157
Shoulders and neck stretch with circles	p. 157
Chest stretch	p. 158
Seated spinal rotation	p. 159
Seated forward bend	p. 160
Wrist and forearm stretch	p. 161
Seated ankle circles	p. 162
Basic Warm-Up and Cool-Down Stretch Routines	p. 165
Easing into Your Workout	p. 165
The big deal about warming up	p. 165
Making stretching a part of your warm-up	p. 166
A Great Routine to Warm Your Body	p. 167
Dynamic stretches for the warm-up	p. 167
The chop	p. 169
Static stretches for the warm-up	p. 170
Moving Out of Your Exercise Session: Why and How to Cool Down	p. 175
Basic Cool-Down Routine	p. 175
Seated side reach	p. 176
Seated back and neck stretch	p. 177
Butterfly stretch	p. 178
Seated hamstring stretch	p. 179
Seated twist with one leg extended	p. 180
Seated straddle stretch	p. 180
Side lying quad stretch	p. 182
Back extension and abdominal stretch	p. 183
Wrist stretch on all fours	p. 184
Hip flexor stretch on one knee	p. 184
My Favorite Stretches for Specific Sports	p. 187
Guidelines You Don't Want to Skip	p. 187
Running and Hiking	p. 188
Gluteal stretch	p. 188
Calf stretch	p. 189
Racquet Sports	p. 190
Wrist and forearm stretch	p. 190
Kneeling chest stretch	p. 192
Basketball	p. 192
Step back with overhead reach	p. 192
Triceps stretch	p. 193
Football	p. 194
Side and back of neck stretch	p. 194
Outer thigh stretch	p. 196
Swimming	p. 196
Shoulder stretch with towel or strap	p. 196
Deltoid stretch	p. 197
Skiing	p. 198
Standing buttocks stretch	p. 198
Lying quad stretch	p. 200
Soccer	p. 200
Squat stretch for your inner thighs	p. 201
Seated buttocks stretch	p. 202
Cycling	p. 202
Supported upper back stretch	p. 203
Lunging quad stretch	p. 204
Getting Limber As you Live: Stretches for Various Life Stages	p. 205
What to Stretch When You're Expecting...and After	p. 207
How Stretching Can Help if You're Pregnant	p. 207
Stretches for the Pregnant Lady	p. 208
Pelvic circles	p. 208
Extended arm pulse for your upper back	p. 209
The C-shape that targets your total back	p. 210
Knee raise for your lower back	p. 210
Stretches for After the Bun's out of the Oven	p. 212
Upper body stretches	p. 212
Lower body stretches	p. 213
Family Fun: Kid-Friendly Stretches	p. 217
Enticing Children to Get Off Their Tushes	p. 217
Creative Stretches for 4-to-8-Year-Olds	p. 218
Reach for the stars!	p. 219
The seal	p. 220
The dinosaur walk	p. 221
The flamingo	p. 222
Sports Stretches for 9- to 12-Year-Olds	p. 223
Butterfly stretch	p. 224
Modified hurdler stretch	p. 225
Straddle stretch	p. 226
Runner's lunge	p. 227
Standing quad stretch	p. 228
Reaching down your back, elbows high	p. 229
Shoulder pull	p. 230
Backward arch on a ball	p. 231
Seventh Inning Stretch: Special Stuff for Seniors	p. 233
Determining Your Limits and Recognizing Changes	p. 233
A Stretch Routine to Help You Maintain Flexibility	p. 234
Back and shoulders stretch	p. 234
Standing side reach with chair for support	p. 235
Seated hamstring stretch	p. 236
Seated inner thigh and groin stretch	p. 237
Seated hip flexor and quadriceps stretch	p. 238
Seated spinal rotation	p. 239
Wrist and forearm stretch	p. 240
Seated chest and front of shoulder stretch	p. 241
The Part of Tens	p. 243
Ten Common Aches and Pains and Stretches that Can Help	p. 245
Bursitis and/or Tendonitis	p. 245
Carpal Tunnel Syndrome	p. 246
Indigestion	p. 246
Insomnia	p. 247
Low Back Pain	p. 247
Menstrual Cramps	p. 247
Plantar Fasciitis	p. 247
Sciatica	p. 248
Stress	p. 248
Tension Headaches	p. 248
Ten Surprising Around-the-House Stretching Accessories	p. 249
A Big, Thick Book	p. 249
A Chair	p. 250
A Ceiling Beam in Your House or Garage	p. 250
A Sofa	p. 250
A Desk	p. 250
A Doorway	p. 251
Fireplace Tools	p. 251
A Towel	p. 251
A Porch Step	p. 252
A Wall	p. 252
Index	p. 253
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