Anatomy of Stretching

by Craig Ramsay

Overview

Renowned fitness trainer and former Broadway dancer Craig Ramsay points out that "taking time for stretching is taking time for yourself." A stretching routine is not just those few moves you work through before getting to your "real" exercise regimen-it is a key component in building a healthy, supple body. In Anatomy of Stretching, Craig guides you through the Stretching Session, which targets all of the major muscle groups, from your feet to your face. Also included is the focused Quick Stretch Program-a must for those who want to look and feel great, but don't always have the time for a full session. Special sections on stretches for expectant mothers, for partners, and for the office show you how to adapt a routine for any circumstance. Full-color photographs and clear step-by-step instructions will take you through each stretch, while detailed anatomical illustrations highlight your target muscle groups. Also included is a full-color poster of the Quick Stretch Program, with an illustrated guide to its progression. Anatomy of Stretching challenges you to take the time to recharge your body and your mind!

Product Details

ISBN-13:	9781607103981
Publisher:	Thunder Bay Press
Publication date:	06/12/2012
Series:	Anatomies of
Edition description:	Original
Pages:	160
Product dimensions:	7.60(w) x 9.66(h) x 0.61(d)

About the Author

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