STRETCHING EXERCISES sport rehab therapy fitness health

Stretching & Flexibility  •


Stretching is an important component of fitness and rehabilitation. A consistent stretching routine allows muscles to lengthen. In turn, this increases or maintains healthy ranges of motion in joints. • By maintaining an acceptable range of motion, the joint is less likely to be pushed past its limits during daily activity or strenuous exercise. 



TABLE OF CONTENTS

 Physiology of Stretching
 The Musculoskeletal System
 Muscle Composition
 How Muscles Contract
 Fast and Slow Muscle Fibers
 Connective Tissue
 Cooperating Muscle Groups
 Types of Muscle Contractions
 What Happens When You Stretch
 Proprioceptors
 The Stretch Reflex
 Components of the Stretch Reflex
 The Lengthening Reaction
 Reciprocal Inhibition
 Flexibility
 Types of Flexibility
 Factors Limiting Flexibility
 How Connective Tissue Affects Flexibility
 How Aging Affects Flexibility
 Strength and Flexibility
 Why Bodybuilders Should Stretch
 Why Contortionists Should Strengthen
 Overflexibility
 Types of Stretching
 Ballistic Stretching
 Dynamic Stretching
 Active Stretching
 Passive Stretching
 Static Stretching
 Isometric Stretching
 How Isometric Stretching Works
 PNF Stretching
 How PNF Stretching Works
 How to Stretch
 Warming Up
 General Warm-Up
 Joint Rotations
 Aerobic Activity
 Warm-Up Stretching
 Static Warm-Up Stretching
 Dynamic Warm-Up Stretching
 Sport-Specific Activity
 Cooling Down
 Massage
 Elements of a Good Stretch
 Isolation
 Leverage
 Risk
 Some Risky Stretches
 Duration, Counting, and Repetition
 Breathing During Stretching
 Exercise Order
 When to Stretch
 Early-Morning Stretching
 Stretching With a Partner
 Stretching to Increase Flexibility
 Pain and Discomfort
 Common Causes of Muscular Soreness
 Stretching with Pain
 Overstretching
 Performing Splits
 Common Problems When Performing Splits
 The Front Split
 The Side Split
 Split-Stretching Machines
 References on Stretching
 Recommendations
 Additional Comments
 Working Toward the Splits
 lower back stretches
 lying buttock stretch
 groin and inner-thigh stretch
 seated leg stretches
 seated calf stretch
 seated hamstring stretch
 seated inner-thigh stretch
 psoas stretch
 quadricep stretch
 lying `V' stretch
 Normal Ranges of Joint Motion
 Neck
 Lumbar Spine
 Shoulder
 Elbow
 Wrist
 Hip
 Knee
 Ankle

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Proper RICE Technique
Remember, RICE stands for Rest, Ice, Elevation, and Compression.

Office Stretching Program

Workstation Ergonomics

Proper Standing Posture

Exercise on One Leg

Neck Stretching Program

Basic Aquatic Exercise Program

Knee Strengthening Program

Standing Calf Stretching

General Shoulder Stretching Program

Throwing Strength Program

Medicine Ball Throwing Program

 Low Back Stretching and Strengthening Exercises

Three Shoulder Exercises You Shouldn’t Miss

Posture Exercises to Maintain Flexibility and Strength

HAMSTRING STRETCHING EXERCISES

More Stretching Exercises

Neck Stretching Exercises

Abdominal Stretching Exercises for Menstrual Pain

Simple Stretching Exercises

ERGONOMICS FLEXIBILITY/STRETCHING EXERCISES

HIPS, KNEES, ANKLES, SHOULDER, ABDOMINAL, PSOAS, CALF STRETCHING

STRETCHING FOR MS (multiple sclerosis)
SOME PRECAUTIONS, BOTH OBVIOUS AND NOT SO OBVIOUS
HEAD AND NECK EXERCISES
SHOULDER EXERCISES
BASIC
AS A FLOW
ELBOW AND FOREARM EXERCISES
HAND AND WRIST EXERCISES
TRUNK AND HIP EXERCISES
ANKLE AND FOOT EXERCISES
SITTING COORDINATION AND BALANCE
POSITIONING FOR SPASTICITY
INDEX OF SPECIAL TERMS

Stretching Exercises before Meditation Practice

Stretching Exercises While You Sit

Stretching Exercises for Hips and Knees
Spica