Stretching for 50+ by Knopf, Karl -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents PART ONE: GETTING STARTED

Introduction Flexibility and Aging Tune In to Your Body How to Stretch Flexibility Self-Evaluations

PART TWO: SPECIALIZED PROGRAMS

Programs Overview

General Flexibility Novice Wake-Up Routine Chronic Conditions Recreational Pursuits Daily Activities

PART THREE: STRETCHES

Neck

Head Tilt Tennis Watcher Skyscraper Turtle Hold/Relax Turtle Neck Pull/Head Tilt Neck Massage

Shoulder & Chest Region

Windmill Windmill on Roller Apple Picker Double Wood Chop Soup Can Pour Rotator Cuff Shoulder Box Shoulder Roll Prone Reverse Fly Over the Top Choker Picture Frame The Zipper I, Y, & T Elbow Touch Elbow Touch against Wall Hands behind Back Pec Stretch Chest Stretch

Forearm, Wrist, & Hands

Inward/Outward Wrist Stretch Seated Wrist Stretch Standing Wrist Stretch Kneeling Wrist Stretch Forearm Massage Band Roll-Up Squeezer Finger Tap Finger Spreader V-W Stretch

Torso

Palm Tree Twister Side Bend Side Bend with Band Torso Rotation Torso Relax Knee Roll Cross-Leg Drop Diagonal Knee to Chest

Lower Back Region

Seated Knee to Chest Single Knee to Chest Double Knee to Chest Roll into a Ball Piriformis Stretch Rock ’n’ Roll Rock ’n’ Roll on Roller Ab Stretch

Upper Legs

Kneeling Hip Flexor Standing Hip Flexor Supine Hip Flexor The Butterfly Seated Inner Thigh Stretch Inner Thigh Stretch Inner Thigh Massage Sit & Reach Bent-Over Toe Touch V Stretch Straight-Leg Stretch Inverted Figure 4 Figure 4 Hamstring/Hip Release Hamstring Massage Double-Leg Stretch Standing Quad Stretch Side Quad Stretch Prone Quad Stretch Kneeling Quad Stretch Quad Massage Pretzel Outer Thigh Stretch

Lower Legs, Feet, & Ankles

Rear Calf Stretch Rear Calf Stretch with Strap Drop-Off Stretch Gas Pedal Heel Raise/Heel Drop Ankle Circle Self ROM Ankle Roller Foot Massage

Total Body Relaxation

Mad Cat Long Body Stretch

Acknowledgments About the Author

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