This causes tension in the muscles, which in turn makes it difficult to stretch. To avoid this, remember to breathe slowly and deeply during all stretching exercises. This helps to relax the muscles, promotes blood flow and increases the delivery of oxygen and nutrients to the muscles. These drinks are disastrous for your health and especially your flexibility. They affect your nervous system, brain activity and interrupt sleep patterns.
They have a dehydrating affect on your body, and not-to- mention, they are highly addictive. If you want to improve your flexibility and your health , remove them from your diet completely. Stretch 2 — Diagonal Flexion Neck Stretch: Stand upright and let your chin fall forward towards your chest.
Then gently lean your head to one side. Stretch 3 — Sitting Neck Flexion Stretch: While sitting on a chair, cross your arms and hold onto the chair between your legs. Let your head fall forward and then lean backwards. Keep your arm parallel to the ground and pull your elbow towards your body. Stretch 2 — Reaching-up Shoulder Stretch: Place one hand behind your back and then reach up between your shoulder blades. Stretch 3 — Reverse Shoulder Stretch: Stand upright and clasp your hands together behind your back.
Keep your arms straight and slowly lift your hands upward. Bend your arms and place them above your head while forcing your elbows and hands backwards. Stretch 2 — Parallel Arm Chest Stretch: Stand with your arm extended to the rear and parallel to the ground.
Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Stretch 3 — Assisted Reverse Chest Stretch: Stand upright with your back towards a table or bench and place your hands on the edge of the table or bench.
Bend your arms and slowly lower your entire body. Stretch 2 — Reach Forward Upper Back Stretch: Stand with your arms out in front and your hands crossed over, then push your hands forward as far as possible and let your head fall forward. Stretch 3 — Reaching Lateral Side Stretch: Stand with your feet shoulder width apart, then slowly bend to the side and reach over the top of your head with your hand.
Do not bend forward. Keep your arms out to the side and let your back and hips rotate with your knees. Stretch 2 — Sitting Knee-up Rotation Stretch: Sit with one leg straight and the other leg crossed over your knee.
Turn your shoulders and put your arm onto your raised knee to help rotate your shoulders and back. Stretch 3 —Sitting Bent-over Back Stretch: Sit on the ground with your legs straight out in front or at 45 degrees apart. Keep your toes pointing upwards and rest your arms by your side or on your lap.
Relax your back and neck and let your head and chest fall forward. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee down towards the ground. Stretch 2 — Sitting Cross-legged Reach Forward Stretch: Sit with your legs crossed and your knees out, and then gently reach forward. Stretch 3 — Sitting Rotational Hip Stretch: Sit with one leg crossed and your other leg behind your buttocks then lean your whole body towards the leg that is behind your buttocks.
Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee up towards your chest. Stretch 3 — Lying Knee-to-chest Stretch: Lie on your back and keep one leg flat on the ground. Use your hands to bring your other knee into your chest.
Pull your other foot up behind your buttocks and keep your knees together while pushing your hips forward. Hold on to something for balance if needed. Stretch 2 — Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.
Keep your knees together and push your hips forward. Point your toes towards the ground and lean forward. Keep your back straight and rest your hands on your bent knee. Keep that leg straight and point your toes upwards. Keep your back straight and lean your upper body forward. Bend your knee and let your heel drop off the edge of the object.
Keep your back straight and move your chest towards your raised knee. Hold onto your ankles and push your knees toward the ground with your elbows. Keep your back straight. Stretch 2 — Sitting Wide-leg Adductor Stretch: Sit on the ground with your legs straight out and as wide apart as possible and then reach forward while keeping your back straight. Stretch 3 — Standing Wide-leg Adductor Stretch: Start by standing with your feet wide apart and your toes pointing forward.
And Amazon has listed my books at the top of five of their Best-Seller lists. My stretching and sports injury articles have been published in numerous health and fitness magazines and extensively online at sites like About. And Google cites over , references to me and my work on the internet. Over 40, people just like you have used my Ultimate Guide to become stronger, faster and more agile. Plus eradicate muscle pain for good, and shrink their chances of future injury.
Here are just a few… The Stretching Institute 4. Although I have not The pictures with details are quite helpful. Not only are there stretches for body parts but stretches designed to help with certain issues people might have.
I found when I would shoot a few arrows, my shoulder I was looking for a stretching and warm up system for archery. Your product filled the bill without having to buy any expensive equipment or memberships.
Now I stretch and warm up before I shoot using your program, no more sore shoulders the next day. It sure has helped this old geezer out. Thanks read more Gary Barlich 05 May 20 I've bought a number of books and DVDs from here over the years and love all their products.
The books have this great Also there is no fluff. Very detailed, and focused information. You can just start with a few muscle groups and see if they're tight. Then build your practice up plugging and playing as needed. One muscle group is loose then swap it out for another.
Had a recent injury? There's probably a routine to prevent a future one. I play a competitive sport that involves week-long national tournaments and two-week-long I also still enjoy skiing.
I do Brad's range of stretches after I exercise including gardening. Since doing these stretches I haven't pulled any muscles, and I'm moving as well the business end of the tournament as I was at the start. Before taking up Brad's stretches, I was prone to muscle injury and was considering retiring to the garden. A morning's skiing was enough. Now I'm on the slope every day I can. Also, I enjoy Brad's updates as the knowledge he imparts enables me to understand the stretching process better.
The effect on mobility Brad explains the physiology, and outlines ways to put a program together for your own needs. I sometimes refer back to the manuals as my needs change. There is a lot of information in them. I them wholeheartedly. As an injury prevention and rehabilitation specialist, I find the Stretching Institute to be a great I've been using the Stretching Institute for several years and I'm very thankful for all the work Brad has put in and continues to put in to offer those of us in the health care industry relevant support materials Thank You!
It increases my knowledge, which I can then pass on to my clients for a better outcome for them. Keep up the great work. Thank you. It is very easy to go from one It is also not hard to learn because my 12 year old performed them with me. I would recommend this to everyone.
Professional and well presented posts. Course materials Easy for me to pass on to my patients. I was able to avoid anti-inflammatory medication, steroid injections, and other pricey things my doctor was suggesting, and I now have my full range of motion back.
I have since recommended the 7-step plan to a friend and he was thrilled with his results. And their customer service is great! It is helpful to see specific muscles targeted when The posters have great graphics and information. Yes it would be helpful to have more stretches, but that would mean be less information on each group.
I guess you have decide your priority. Them came quickly and a quality product. I would definitely recommend them. As we age, The Stretch Coach offers many important videos and news letters to help old jocks, like myself, to fight the "stiffness enemy! Brad is very professional and reliable.
The book is first rate, full of clear photographs and detailed instructions for each stretch. The book is sensibly divided into sections dealing with stretches for different areas of the body. The textual beginning sections address the science of stretching, different kinds of stretching, the philosophies behind them, and the pros and cons of each.
In an appendix are programs listing stretches from various chapters of the book for focusing on specific muscle groups. This book is well worth buying and you won't regret it. This is a very thorough book on stretching. The introduction is clear and goes to the trouble of explaining all the reasons for the various stretches.
Roskill, New Zealand. I enjoyed the chapter, A Stretching Story. It was a good example of the benefits of stretching. I thought the exercise descriptions and photos were excellent. We are mature age kayakers and need the help of constant stretching.
Your book is excellent! The physio recommends it, even demonstrates the latest, deepest and best. You go through the motions a couple of times until you are over your injury and then the routine stops.
The Stretching Handbook is the book that will motivate you to stretch sensibly and more often. Overall, The Stretching Handbook is well laid out, user friendly and very suitable for athletes and developing coaches. It is a welcome edition to the limited number of texts which deal with stretching for sport.
Many people though, are not armed with enough information to stretch effectively. This is where The Stretching Handbook comes to the rescue. This page soft cover book contains black and white photos that clearly illustrate the correct stretching techniques. The book outlines the benefits of stretching for maximum performance and injury prevention. Over exercises are illustrated and explained.
The author is a prominent sports trainer with more than 15 years experience in the health and fitness industry. The book outlines the four types of stretching; explores the physiology of stretching; the dangers and limitations of poor flexibility; the benefits to be gained from a correct stretching routine; as well as the rules for a safe and effective stretching routine… This back-pocket handbook is a well written, easy to use, quick reference guide.
So, he decided to write his own. We all know we should stretch and that it plays a major role in minimizing our risk of injury and aiding our recovery from training and competition.
But how many of us have skipped stretching, or done it in such a way that it really gives limited or no benefit at all? This latest edition contains high quality, black and white photographs of stretches indexed under specific body parts, with brief easy to read descriptions of each.
What is different in this book to other stretching guides is the division of stretches into three levels according to your range of flexibility: general, intermediate or advanced.
The benefits, types and rules of stretching and flexibility testing are also addressed. The Ultimate Guide gives you the tools you need to take your flexibility to the next level. Whether you want to alleviate annoying tight muscles or loosen those stiff joints the Ultimate Guide will help you.
It will even help you improve your physical ability and sporting performance. N Suffering with stiff joints and muscles? N Sick of not being able to perform like you should?
Take your performance to the next level! Do you want to go from being a good athlete to being a great one? And do you want to do it drug-free, using simple methods, and without making huge changes to your carefully-balanced workout routines? Or perhaps you simply want an effortless way to reduce the potential for injuries; even reduce recovery time if you are injured?
N The Ultimate Guide will help you boost your performance , avoid injuries, alleviate muscle pain, maximize your workout , and maybe even extend your career. N The Ultimate Guide comes with all the information you need to confidently perform the stretches that will make all the difference to your flexibility. N Remember, there are over photos of unique stretching exercises in the Ultimate Guide.
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