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    Anatomy of Stretching

    Anatomy of Stretching

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    by Craig Ramsay

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      ISBN-13: 9781607105244
    • Publisher: Thunder Bay Press
    • Publication date: 05/08/2012
    • Series: Anatomies of
    • Sold by: SIMON & SCHUSTER
    • Format: eBook
    • Pages: 160
    • Sales rank: 90,813
    • File size: 18 MB
    • Note: This product may take a few minutes to download.

    With over ten years of experience, Craig Ramsay is one of the most sought-after trainers in the business. A trained contortionist, ballet dancer, hockey player, fitness model, and Broadway, TV, and film actor, Craig is respected internationally for his knowledge and experience transforming people’s health, bodies, and lives. His clients include some of Hollywood’s top celebrities and professional athletes. Craig’s personal goal is to reach out to all people willing and needing to change their lives. Craig is currently appearing on the Bravo series Thintervention. He lives in Los Angeles, CA.

    Table of Contents

    Foreword Jerry Mitchell 6

    Introduction: Stretching for a Better Life 8

    Build a Stretching Routine 10

    Full-Body Anatomy 18

    The Stretching Session 20

    Assisted Foot Stretches 22

    Point 22

    Flexion 22

    Slope-Down 23

    Slope-Up 23

    Band-Assisted Stretches 24

    Wing Stretch 24

    Sickle Stretch 25

    Seated Leg Cradle 26

    Unilateral Seated Forward Bend 27

    Bilateral Seated Forward Bend 28

    Butterfly Stretches 30

    Seated Butterfly 30

    Folded Butterfly 31

    Scoop Rhomboids 32

    Front Deltoid Towel Stretch 33

    Lying-Down Arch Stretch 34

    Lying-Down Groin Stretch 35

    Lying-Down Pretzel Stretch 36

    Unilateral Leg Stretches 38

    Unilateral Knee-to-Chest Stretch 38

    Unilateral Leg Raise 39

    Hip Adductor Stretch 40

    Lying-Down Figure 4 42

    Internal Hip Rotator Stretch 44

    Happy Baby Stretch 46

    Side-Lying Rib Stretch 48

    Side-Lying Knee Bend 50

    Cobra Stretch 52

    Back Stretches 54

    Child's Pose 54

    Kneeling Lat Stretch 55

    Cat Stretch 55

    Pigeon Stretch 56

    Shin Stretch 58

    Frog Straddle 60

    Half Straddle Stretches 62

    Half Straddle 62

    Side-Leaning Half Straddle 63

    Double-Leg Straddle Split 64

    Chest-to-Thigh Straddle Split 66

    Chest-to-Floor Straddle Split 68

    Toe Touch 70

    Standing Back Roll 71

    Good Morning Stretch 72

    Scalp and Facial Stretches 74

    Scalp Stretch 74

    Lion Stretch 75

    Eye Box Stretch 75

    Neck Stretches 76

    Side Neck Tilt 76

    Downward Neck Tilt 76

    Upward Neck Tilt 77

    Neck and Head Turn 77

    Back-of-the-Neck Stretch 77

    Triceps Stretch 78

    Biceps Stretch 79

    Wall-Assisted Chest Stretch 80

    Forearm Stretches 82

    Wrist Flexion 82

    Wrist Extension 83

    Calf Stretches 84

    Calf Heel Drop 84

    Toe-Up Calf Stretch 85

    Standing Quadriceps Stretch 86

    Kneeling Sprinter Stretch 87

    Sumo Squat 88

    Side-Leaning Sumo Squat 90

    Side-Lunge Stretch 92

    Forward Lunge 94

    Forward Lunge with Twist 96

    Straight-Leg Lunge 98

    Downward-Facing Dog 100

    Wide-Legged Forward Bend 102

    Partner Stretches 104

    Assisted Butterfly Stretch 106

    Assisted Happy Baby 107

    Assisted Unilateral Thigh Stretch 108

    Assisted Unilateral Leg Raise 110

    Assisted Chest Stretch 112

    Assisted Seated Forward Bend 114

    Assisted Child's Pose 116

    Assisted Pretzel Stretch 117

    Russian Split Switch 118

    Pregnancy Stretches 120

    Torso Rotation 122

    Hand-on-Knee Stretch 124

    Lying Pelvic Tilt 125

    Unilateral Good Morning Stretch 126

    Cat Stretch 127

    Downward-Facing Dog 128

    Office Stretches 130

    Workplace Stretch Routine 131

    Seated Twists 132

    Seated Figure 4 133

    Forward Bend Hip Shift 134

    Double-Leg Hinge 135

    Supported Hamstrings Stretch 136

    Foam Roller Stretches 138

    Tennis Ball Foot Massage 139

    ITB Roll 140

    Foam Roller Lat Stretch 142

    Foam Roller Back Stretch 143

    Calf and Hamstrings Stretch 144

    Foam Roller Shin Stretch 146

    Extreme Challenge 148

    Dancer's Lunge 150

    Lying-Down Side Hamstring Stretch 151

    Bilateral Quad Stretch 152

    Front Split 153

    Russian Splits 154

    Russian Split 154

    Roll-Through from Russian Split 155

    Standing Extensions 156

    Assisted Side Tilt 156

    Standing Leg Extension 157

    The Quick Stretch Program 158

    Credits and Acknowledgments 160

    About the Author 160

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    It doesn’t matter if you’re a fitness novice or an elite athlete. You should be starting each workout exactly the same way — with a stretching regimen designed to warm up your body and help you achieve a new personal best each time. But without the expertise of a professional trainer and without an expert’s understanding of muscle anatomy, it can be hard to know what exercises are best.

    Craig Ramsay is here to help! In Anatomy of Stretching, he brings the lessons learned in ten years as a trainer to celebrities and professional athletes and the star of Bravo’s Thintervention to everyone. You’ll learn when and how to do a tricep stretch and a shoulder stretch, when to avoid toe touches and hamstring stretches, and why it’s important to keep your neck relaxed during a hip flexor stretch. While taking you through each movement step by step, Anatomy of Stretching also goes beneath the skin to allow you to see just which muscles you are working during each stretch.

    Get limber — and get the most out of your workout — with Anatomy of Stretching!

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