Wydawca: Paul Rogers Kategoria: Poradniki Język: angielski Rok wydania: 2016

The Athlete's Guide To Stretching: Increasing Flexibility For Injury Prevention And Rehabilitation ebook

Paul Rogers  

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Opis ebooka The Athlete's Guide To Stretching: Increasing Flexibility For Injury Prevention And Rehabilitation - Paul Rogers

Start a Stretching Program Today to Increase Your Flexibility and Fend off Sports Injuries!We live in a world where we are bound by technical comforts. We sit in front of computers all day, likely sit on our commute to work each day, and spend a great deal of time sitting during our down time watching television or reading our mobile devices. The well-motivated among us enjoy sports activities which take us from these sedentary positions and thrust us into momentary bouts of exercise and fitness. The human body was not designed for such periods of stagnation and exertion. Our ancestors were hunter gathers and spent the vast majority of their waking hours performing physically taxing tasks. Their bodies by the very nature of their existence needed to remain strong and flexible. They were in a constant state of motion so their muscles did not have time to lie dormant and tighten. Living in this modern age we do not have the same luxury.Stretching is a powerful means to bridge this gap between a forced rigid posture and our athletic endeavors. By starting to engage in a regular routine of stretching we can increase the flexibility of muscles that would otherwise be tight from long periods of sitting in our everyday lives. This is especially important for the athletes among us. Muscles that remain rigid during our work days are called upon to support our passionate sports lives, and they need to be in a constant state of flexibility for us to realize our full athletic potential. The Athlete's Guide To Stretching: Increasing Flexibility For Injury Prevention And RehabilitationThis book will outline the fundamentals of proper stretching including:- Proper Techniques for Stretching- Dynamic vs. Static Stretching- Stretching for Injury Prevention- Improving Athletic Performance Through Stretching- Things to be AvoidedOver 35 Examples of Stretches to Perform with Illustrations!

Opinie o ebooku The Athlete's Guide To Stretching: Increasing Flexibility For Injury Prevention And Rehabilitation - Paul Rogers

Fragment ebooka The Athlete's Guide To Stretching: Increasing Flexibility For Injury Prevention And Rehabilitation - Paul Rogers

The Athlete's Guide To Stretching

Increasing Flexibility For Injury Prevention And Rehabilitation

Paul Rogers

Copyright 2015 All rights reserved.

This document is geared towards providing exact and reliable information in regard to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. Before beginning any new exercise or new diet program it is recommended that you seek medical advice from your personal physician.

Table of Contents

INTRODUCTION

CHAPTER 1- BASICS OF STRETCHING

WHY STRETCH?

WHEN TO STRETCH?

HOW TO STRETCH?

THE PROPER WAY TO STRETCH

BREATHING

THE WRONG WAY OF STRETCHING

BALLISTIC STRETCH

PNF

NEED FOR STRETCHING

TIPS FOR STRETCHING

PROPER STRETCHING TECHNIQUE

RECOMMENDED STRETCHES

NECK STRETCH

HAMSTRING STRETCH

QUAD STRETCH

CHEST AND BICEPS STRETCH

STANDING TRICEPS STRETCH

BACK STRETCH

HIP AND GLUTEAL STRETCH

HAMSTRING STRETCH

HIP FLEXOR STRETCH

LOW BACK

STANDING QUAD STRETCH

STANDING CALF STRETCH

CHAPTER 2- DIFFERENTIATING BETWEEN DYNAMIC AND STATIC STRETCHING

TYPES OF STRETCHING

STATIC STRETCHING

DYNAMIC STRETCHING

BEFORE RUNNING STRETCHES

INCHWORMS

LEG SWINGS

WALKING LUNGE WITH TWIST

POST RUNNING STRETCHES

FROG STRETCH

QUAD STRETCH

PIGEON

CHAPTER 3- ENHANCING YOUR ATHLETIC PERFORMANCE THROUGH STRETCHING

STRETCHING GUIDELINES FOR ATHLETES

STRETCHES TO HELP INCREASE YOUR ATHLETIC PERFORMANCE:

STATIC STRETCHING

DYNAMIC STRETCHING

RECOMMENDED STRETCHING ROUTINE:

1. HAMSTRING STRETCH

2. HAMSTRING AND BACK STRETCH

3. QUADRICEPS STRETCH NUMBER 1

4. QUADRICEPS STRETCH NUMBER 2

5. WALL PUSHUP NUMBER 1

6. WALL PUSHUP NUMBER 2

7. WALL PUSHUP NUMBER 3

8. HIP AND LOWER BACK STRETCH

CHAPTER 4- PREVENTING INJURY THROUGH STRETCHING

THE SCIENCE OF STRETCHING

THE INJURY FACTOR

STRETCHES FOR INJURY PREVENTION

RUNNER’S LUNGE WITH SIDE STRETCH

SITTING HAMSTRING STRETCH

TRICEPS STRETCH

CHEST OPENER STRETCH

RUNNER’S LUNGE WITH QUAD STRETCH

TWISTED ARM STRETCH

DOWNWARD DOG

UPWARD DOG

“IRON CROSS” STRETCH

BONUS STRETCH: BRIDGE

CHAPTER 5- PRECAUTIONS FOR STRETCHING

CONSULT A PROFESSIONAL

WARM-UP MUSCLES

APPROPRIATE STRETCHES

MAINTAIN YOUR FLEXIBILITY

KNOW YOUR LIMITS

AVOID DANGEROUS METHODS

CHAPTER 6- BENEFITS OF STRETCHING

CONCLUSION

INTRODUCTION

We live in a world where we are bound by technical comforts.  We sit in front of computers all day, likely sit on our commute to work each day, and spend a great deal of time sitting during our down time watching television or reading our mobile devices.  The well-motivated among us enjoy sports activities which take us from these sedentary positions and thrust us into momentary bouts of exercise and fitness. The human body was not designed for such periods of stagnation and exertion.

Our ancestors were hunter gathers and spent the vast majority of their waking hours performing physically taxing tasks.  Their bodies by the very nature of their existence needed to remain strong and flexible. They were in a constant state of motion so their muscles did not have time to lie dormant and tighten. Living in this modern age we do not have the same luxury.

Stretching is a beautiful means to bridge this gap between a forced rigid posture and our athletic endeavors. By starting to engage in a regular routine of stretching we can increase the flexibility of muscles that would otherwise be tight from long periods of sitting in our everyday lives. This is especially important for the athletes among us. Muscles that remain rigid during our work days are called upon to support our passionate sports lives, and they need to be in a constant state of flexibility for us to realize our full athletic potential.

Besides enabling flexibility for athletic performance, stretching sport specific muscle groups will enable us to loosen tight “hot spots” and greatly lessen our likelihood for injury.  One of the leading causes of sports injury is muscle imbalance and inflexibility. By supplementing our athletic activities with a regime of stretching, we are essentially cross training our sport specific muscle groups and taking responsible measures to make sure we do not land on the injured list.

Beyond the sport specific advantages of stretching, we derive the added benefit of increased relaxation and stress release. When done properly, stretching is not unlike a meditative experience. It should involve slow and steady breathing techniques, and by its very nature has a calming influence on our bodies as our muscles lengthen and loosen. It is an easy way to rid ourselves of stress as we prepare for our athletic endeavors or simply unwind from a day at the office.