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Index
Cover Title Page Copyright Dedication Acknowledgments Foreword Contents Preface Introduction: Active-Isolated Stretching Part I: The Active-Isolated Stretch Catalog
Zone 1: Upper Legs, Hips, and Trunk (The Foundation) Single-Leg Pelvic Tilt Double-Leg Pelvic Tilt Bent-Leg Hamstrings Straight-Leg Hamstrings Hip Adductors Hip Abductors Psoas Quadriceps Gluteals Trunk Rotators Piriformis Hip External Rotators Hip Internal Rotators Medial Hip Rotators Trunk Extensors Thoracic-Lumbar Rotators Lateral Trunk Flexors Zone 2: Shoulders Shoulder Circumduction Pectoralis Major Anterior Deltoid Shoulder Internal Rotators Shoulder External Rotators Rhomboid/Rotator Cuff Trapezius/Rotator Cuff Forward Elevation of the Shoulder Sideways Elevation of the Shoulder Posterior Hand Clasp Zone 3: Neck Neck Semi-Circumduction Neck Extensors Neck Flexors Neck Lateral Flexors Neck Rotators Neck Oblique Extensors Neck Oblique Flexors Zone 4: Arms, Elbows, Wrists, and Hands Elbow Flexors Biceps Triceps Radio-Ulnar Supinators Radio-Ulnar Pronators Wrist Flexors—Palms Down Wrist Flexors—Palms Up Wrist Extensors Finger Flexors Finger Extensors Finger Rotation Finger Webbing/Adductor Zone 5: Lower Legs, Ankles, and Feet Soleus Achilles Tendon Gastrocnemius Tibialis Anterior Ankle Evertors Ankle Invertors Foot Pronators Foot Supinators Metatarsal Arch Toe Extensors Toe Flexors Big Toe Adductor Toe Webbing
Part II: Selecting Your Active-Isolated Stretches
Sports Aerobics/Aerobic Dancing Baseball/Softball Basketball Bodybuilding Bowling Boxing Canoeing Cricket Cross-Country Skiing Cycling Discus Fencing Football Golf Gymnastics Hammer Throw Handball High Jump Hiking Horseback Riding Hurdles Ice Hockey Jumping: Long Jump and Triple Jump Kayaking Martial Arts Pole Vault Race Walking Racquetball Rock Climbing Rowing/Sculling Rugby Running Running—Marathon Running—Sprinting Shot Put Skating—Ice Skating—In-Line Skiing Soccer Squash Swimming Tennis Triathlons/Biathlons Volleyball Walking Weightlifting Wind Surfing Wrestling Occupational Activities Driving Sitting All Day Standing All Day Lifting and Hauling All Day Pushing and Pulling All Day Keyboarding All Day
Part III: Stretching for Life
Active-Isolated Stretching for Expectant Moms Active-Isolated Stretching as We Grow Older Body Language: Understanding What Your Body Is Saying Stretching or Surgery? Forms to Photocopy
About the Authors
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