Table of Contents
Introduction 6
Stretching by Anatomy 20
Each section features individual stretches plus four sequences
Stretches for the Neck and Shoulders 22
Stretches for the Wrists and Hands 38
Stretches for the Back and Sides 44
Stretches for the Hips and Buttocks 64
Stretches for the Upper Legs 78
Stretches for the Lower Legs and Feet 95
Stretching Sequences 108
Eight-step targeted routines for all ages and flexibility levels
The Morning Wake-Up 110
The Commuter 120
The Desk Worker 114
The Manual Worker 116
Four Time-Pressed Routines 118
The Better Posture Sequence 122
Stretches for Children 124
Stretches for Teenagers 126
Stretches for Seniors 128
Eight Stretches with a Strap 130
The Stress Reducer 132
The Pre-Bed Relaxer 134
Total Body Flexibility - Gentle Sequences 136
Total Body Flexibility - Intermediate Sequences 140
Total Body Flexibility - Advanced Sequences 144
Stretches by Sport 148
The Warm-Up 150
The Cool Down 161
Twenty sports each with six warm-up and ten cool down stretches
American Football 167
Archery and Shooting 171
Baseball and Softball 176
Basketball and Netball 181
Cricket 186
Cycling 191
Golf 196
Hiking and Walking 201
Hockey (Ice and Field) 206
Kayaking and Canoeing 211
Rowing 216
Rugby 221
Running 226
Soccer 231
Skiing and Snowboarding 236
Swimming 241
Tennis and other Racquet Sports 246
Triathlon 251
Watersports 256
Weight Training 261
Acknowledgements 266
Index 267
