Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain Free

by Jessica Matthews

Overview

Increase your flexibility, strengthen your body, and stretch your youth

Our bodies were designed for movement, but as we age, our joints and muscles become tighter. Stretching is a gentle, simple activity that anyone can do to alleviate aches and pains, as well as improve range of motion and flexibility. This stretching book guides you step-by-step through each stretch, arming you with the confidence you need to progress into deeper levels of stretching for enhanced flexibility, reduced pain, decreased stiffness, and better quality of life for years to come.

Stretch away your aches and pains with this guide to stretching, featuring:

• Customizable plans—From preparation to self-customization, incorporate stretching into your lifestyle with flexible regimes for your health and fitness goals.
• Stretching basics—Easy-to-understand explanations and detailed illustrations will show you exactly how to position your body and complete each stretch.
• Range of difficulties—"Change it up" tips allow you to increase or decrease intensity level while stretching.

No matter your age or level of activity, this guide will help you ease into the wonders of stretching, to reduce stiffness and feel your best.

Product Details

ISBN-13:	9781623158064
Publisher:	Callisto Publishing
Publication date:	12/13/2016
Pages:	212
Sales rank:	1,001,643
Product dimensions:	7.40(w) x 9.20(h) x 0.60(d)

About the Author

Jessica Matthews, M.S., Certified Yoga Teacher (E-RYT-500) is a Kinesiology Professor at Point Loma Nazarene University and Professor of Yoga Studies at MiraCosta College in San Diego, California. She serves as Senior Advisor for Health and Fitness Education for the American Council on Exercise (ACE) and a Contributing Editor for SHAPE magazine. She regularly contributes to media outlets including CNN, Yoga Journal, Health magazine, NPR, The Wall Street Journal and The Washington Post.

Table of Contents

Introduction 8

Part 1 The Science

Chapter 1 Why Stretching Works 15

Chapter 2 Proper Stretching 21

Chapter 3 Your Stretching Experience 29

Part 2 The Stretches

Chapter 4 Neck, Chest, and Shoulders 39

Thread the Needle 40

Floor Angels 42

Open-Heart Stretch 44

Seated Neck Stretch 46

Arm Circles 48

Hinge and Reach 50

Reverse Tabletop 52

Chapter 5 Arms, Hands, and Wrists 55

Biceps Stretch 56

Overhead Triceps Stretch 58

Wrist-Extensor Stretch 60

Wrist-Flexor Stretch 62

Chapter 6 Back and Torso 65

Self-Myofascial Release for Mid and Upper Back 66

Low Cobra 68

Cat-Cow 70

Supine Spinal Twist 72

Standing Crescent Moon 74

Bear Hug 76

Kneeling Lat Stretch 78

Head-to-Toe Stretch 80

Bird-Dog 82

Quadruped Rotations 84

Chapter 7 Hips and Glutes 87

Half Lord of the Fishes 88

Bound Angle 90

Figure 4 92

Self-Myofascial Release for Glutes 94

Leg Swings 96

Figure 8 98

Side-to-Side Standing Diagonais 100

Chapter 8 Knees and Thighs 103

Assisted Supine Hamstring Stretch 104

Supported Standing Quadriceps Stretch 106

Wide-Legged Forward Fold with Chest Expansion 108

Assisted Low Lunge 110

Chapter 9 Lower Legs, Ankles, and Feet 113

Ankle Circles 114

Standing Calf Stretch 116

Tibialis Anterior Stretch 118

Self-Myofascial Release for Calves 120

Downward-Facing Dog 122

Part 3 The Workouts

Chapter 10 Everyday Activities 127

Workday Stretches 128

Traveling Stretches 130

Morning Routine 132

Bedtime Routine 134

While Watching TV 136

After a Long Phone Call 138

Gardening 140

Shoveling Snow 142

Heavy Lifting 144

Chapter 11 Active Living 147

Walking 148

Running 150

Swimming 152

Cycling 154

Golf 156

Dancing 158

Tennis 160

Hiking 162

Baseball/Softball 164

Cross-Country Skiing 166

Upper-Body Resistance Training 168

Lower-Body Resistance Training 170

Chapter 12 Easing Aching and Pains 173

Stiff Neck 174

Sore Wrists and Elbows 175

Frozen Shoulder 176

Tight Hips 178

Sore Knees and Ankles 180

Arthritis 182

Diabetes 184

Chapter 13 Specialized Routines 187

General Warm-Up 188

General Cool-Down 190

Yoga-Inspired 192

Roll and Stretch 194

Props and Support 196

Chapter 14 Customize Your Workout 199

Resources 202

References 203

Index 205

Editorial Reviews

Jessica’s ability to translate cutting-edge science into practical information people can use is truly refreshing and much needed when it comes to stretching. I appreciate the multi-modal approach to flexibility training that this book provides, including offering ways in which to modify each of the stretches and movements to allow readers to tailor their stretching experience to meet their unique personal needs and ability levels.”
—Cedric Bryant, Ph.D., FACSM, chief science officer for the American Council on Exercise (ACE)

“Jessica has imbued years of experience as a credentialed yoga teacher of teachers into this approachable, purposeful guide to stretching techniques for readers of all ages. I recommend this thoughtfully-written book from a teacher we can trust, which simplifies flexibility training for almost anyone."
—Lawrence Biscontini, MA, Movement Specialist, Author and Award-Winning International Fitness Educator

“I’ve worked with Jessica as a peer, colleague and friend over the past 10 years. Her knowledge, creative mind and dedication to the world of health and fitness are just a few of the things I love about her. Her book is worth the read. She lays it all out from the science, to the different techniques and the actual workouts. I will recommend this to anyone who wants to stay injury free, move better, and feel better too!”
—Chris Freytag, Founder of Get Healthy U and Get Healthy U TV

“As an avid exercise enthusiast, Jessica has elevated my pre and post workout stretching with her passion and flexible approach to wellness.”
—Dan Bouzide, Founder and President of WellnessMats

From the Publisher