The Flexible Stretching Strap Workbook: Step-by-Step Techniques for Maximizing Your Range of Motion and Flexibility

by Mark Kovacs

Overview

Revolutionize your stretching routines and flexibility with this all-in-one guide to using the highly effective stretch strap.

Easy to use and inexpensive, the stretching strap is the ultimate at-home tool for improving range of motion for any part of the body. From ankle to neck, the targeted exercises in this book unleash the power of the stretching strap to help:

•Release Muscle Tension
•Improve Tendon Elasticity
•Increase Flexibility
•Alleviate Pain
•Rehabilitate Injuries
•Boost Athleticism

A band lined with multiple loops to allow a spectrum of different static and dynamic possibilities, the stretching strap is a staple among trainers and physical therapists. Now this guide brings the benefits of a stretching strap routine right into your living room with 50 exercises that target your personal fitness or rehab goals.

Product Details

ISBN-13:	9781612433677
Publisher:	Ulysses Press
Publication date:	02/17/2015
Pages:	144
Sales rank:	829,249
Product dimensions:	7.50(w) x 9.25(h) x 0.20(d)

About the Author

Mark Kovacs, Ph.D., is Manager of Sports Science for the United States Tennis Association Player Development. He pursued his graduate work in Exercise Science from Auburn University and a Ph.D. in Exercise Physiology from The University of Alabama. Dr. Kovacs is also a certified strength and conditioning specialist through the National Strength and Conditioning Association, a certified Health/Fitness Instructor through the American College of Sports Medicine, a United States Track and Field Level II sprints coach and also a USPTA certified tennis coach.

Table of Contents

Part 1 Getting Started 7

Introduction 8

Getting to Know Your Body 10

What Is Stretching? 14

Benefits of Stretching with the Flexible Stretching Strap 18

How to Stretch 20

Part 2 The Programs 25

How to Use This Book 27

Activities of Daily Living (ADL) 28

Desk Job 29

Gardening 30

Shoulder Program 31

Lower-Back Program 32

Knee Program 33

Hip Program 34

50+ Program 35

Baseball/Softball 36

Basketball 37

Bodybuilding 38

Cycling 39

Football, Australian Rules 40

Football, Skill Positions 41

Football, Lineman 42

Golf 43

Hockey 44

Lacrosse 45

Racquetb all/Squash 46

Rugby 47

Snowboarding & Skiing 48

Soccer 49

Swimming 50

Tennis 51

Running 52

Volleyball 53

Part 3 The Stretches 55

Upper Trapezius 56

Lateral Neck Stretch 57

Neck Flexion Stretch 58

Overhead Backward Stretch 59

The Zipper 60

Lying Shoulder External Rotation 61

Seated Shoulder External Rotation 62

Lying Sleeper Stretch (Internal Rotation) 63

Lying Cross-Body Stretch 64

Chest Stretch 65

Advanced Chest Stretch 66

Chest Stretch (with Anchor Position) 67

Triceps Stretch 68

Lying Wrist/Forearm Stretch (Flexor Focus) 69

Lying Wrist/Forearm Stretch (Extensor Focus) 70

Advanced Wrist/Forearm Stretch 71

Seated Calf Stretch (Gastroenemius) 72

Lying Calf Stretch (Gastroenemius) 73

Seated Calf Stretch (Soleus) 74

Lying Calf Stretch (Soleus) 75

IT Band Stretch 76

Lying Quad Stretch 77

Side-Lying Quad Stretch 78

Advanced Quad Stretch 79

Side-Lying Hip Flexor Stretch 80

Kneeling Hip Flexor Stretch 81

Hip External Rotation 82

Hip Internal Rotation 83

Facedown Hip Internal Rotation 84

Facedown Hip External Rotation 85

Introductory Hip Stretch 86

Figure-4 Stretch 87

Standing Figure-4 Stretch 88

Frog Stretch 89

Pretzel Mermaid Stretch 90

Lying Spinal Rotation 91

Standing Lower-Back Stretch 92

Sit & Reach 93

Scorpion Stretch 94

Lying Wiper Stretch (Lateral Flexion) 95

Lying Hamstring (Straight Leg) 96

Lying Hamstring (Bent Leg) 97

Lying Popliteus 98

Standing Squat 99

Standing Sumo Squat 100

Standing Swan Dive 101

Standing Lunge & Rotation 102

Standing Wiper Stretch (Lateral Flexion) 103

Kneeling Quad Stretch 104

Index 105

Acknowledgments 109

About the Author 111

Editorial Reviews

Dynamic Stretching-Mark-Kovacs-9781569757260-14.95-Ulysses Press-12/29/2009-16000-

From the Publisher