CONTENTS
Introduction
PART ONE: THE SCIENCE
CHAPTER 1: Why Stretching Works
CHAPTER 2: Proper Stretching
CHAPTER 3: Your Stretching Experience
PART TWO: THE STRETCHES
CHAPTER 4: Neck, Chest, and Shoulders
Thread the Needle
Floor Angels
Open-Heart Stretch
Seated Neck Stretch
Arm Circles
Hinge and Reach
Reverse Tabletop
CHAPTER 5: Arms, Hands, and Wrists
Biceps Stretch
Overhead Triceps Stretch
Wrist-Extensor Stretch
Wrist-Flexor Stretch
CHAPTER 6: Back and Torso
Self-Myofascial Release for Mid and Upper Back
Low Cobra
Cat-Cow
Supine Spinal Twist
Standing Crescent Moon
Bear Hug
Kneeling Lat Stretch
Head-to-Toe Stretch
Bird-Dog
Quadruped Rotations
CHAPTER 7: Hips and Glutes
Half Lord of the Fishes
Bound Angle
Figure 4
Self-Myofascial Release for Glutes
Leg Swings
Figure 8
Side-to-Side Standing Diagonals
CHAPTER 8: Knees and Thighs
Assisted Supine Hamstring Stretch
Supported Standing Quadriceps Stretch
Wide-Legged Forward Fold with Chest Expansion
Assisted Low Lunge
CHAPTER 9: Lower Legs, Ankles, and Feet
Ankle Circles
Standing Calf Stretch
Tibialis Anterior Stretch
Self-Myofascial Release for Calves
Downward-Facing Dog
PART THREE: THE WORKOUTS
CHAPTER 10: Everyday Activities
Workday Stretches
Traveling Stretches
Morning Routine
Bedtime Routine
While Watching TV
After a Long Phone Call
Gardening
Shoveling Snow
Heavy Lifting
CHAPTER 11: Active Living
Walking
Running
Swimming
Cycling
Golf
Dancing
Tennis
Hiking
Baseball/Softball
Cross-Country Skiing
Upper-Body Resistance Training
Lower-Body Resistance Training
CHAPTER 12: Easing Aches and Pains
Stiff Neck
Sore Wrists and Elbows
Frozen Shoulder
Tight Hips
Sore Knees and Ankles
Arthritis
Diabetes
CHAPTER 13: Specialized Routines
General Warm-Up
General Cool-Down
Yoga-Inspired
Roll and Stretch
Props and Support
CHAPTER 14: Customize Your Workout
Resources
References