The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility

by Lexie Williamson

Overview

Let The Stretching Bible guide you through the key exercises to gain mobility, improve your sporting performance and prevent common muscular injuries. Whatever your age or ability, you'll find a range of stretches suitable for you, clearly organised by body part, including lower leg, back and upper body, to help target key areas of concern.

The book also features a series of sports-related stretches aimed at keeping athletes supple, and includes a section on stretching techniques to avoid and treat common injuries such as lower back strain or iliotibial band syndrome, as well as easy stretches to help office and manual workers.

Product Details

ISBN-13:	9781472929884
Publisher:	Bloomsbury USA
Publication date:	02/23/2017
Sold by:	Barnes & Noble
Format:	eBook
Pages:	272
Sales rank:	364,330
File size:	117 MB
Note:	This product may take a few minutes to download.

About the Author

Lexie Williamson is a British Wheel of Yoga and Yoga Sports Science ® instructor and the author of Yoga for Runners and Yoga for Cyclists (Bloomsbury). Lexie has contributed articles to various publications including Cycling Weekly, Runner's World, Women's Fitness, Trail Running, Outdoor Fitness and the Guardian. Lexie has worked with a range of sportspeople including cyclists, runners, rugby players, golfers and tennis players and teaches general yoga for all ages and abilities. She is also studying part time for a BSc (Hons) degree in Exercise and Sports Science.
Lexie Williamson is a British Wheel of Yoga (2008) and Yoga Sports Science® qualified instructor and fitness writer. She teaches Yoga for Runners, Cyclists and Triathletes workshops across Surrey, and writes for running and cycling magazines including Runner's World, Triathlete's World, Cycling Active, Cycling Plus and Outdoor Fitnessand the US website MyYogaOnline.com. She is the author of Yoga for Cyclists and Yoga for Runners.

Table of Contents

Introduction 6

Stretching by Anatomy 20

Each section features individual stretches plus four sequences

Stretches for the Neck and Shoulders 22

Stretches for the Wrists and Hands 38

Stretches for the Back and Sides 44

Stretches for the Hips and Buttocks 64

Stretches for the Upper Legs 78

Stretches for the Lower Legs and Feet 95

Stretching Sequences 108

Eight-step targeted routines for all ages and flexibility levels

The Morning Wake-Up 110

The Commuter 120

The Desk Worker 114

The Manual Worker 116

Four Time-Pressed Routines 118

The Better Posture Sequence 122

Stretches for Children 124

Stretches for Teenagers 126

Stretches for Seniors 128

Eight Stretches with a Strap 130

The Stress Reducer 132

The Pre-Bed Relaxer 134

Total Body Flexibility - Gentle Sequences 136

Total Body Flexibility - Intermediate Sequences 140

Total Body Flexibility - Advanced Sequences 144

Stretches by Sport 148

The Warm-Up 150

The Cool Down 161

Twenty sports each with six warm-up and ten cool down stretches

American Football 167

Archery and Shooting 171

Baseball and Softball 176

Basketball and Netball 181

Cricket 186

Cycling 191

Golf 196

Hiking and Walking 201

Hockey (Ice and Field) 206

Kayaking and Canoeing 211

Rowing 216

Rugby 221

Running 226

Soccer 231

Skiing and Snowboarding 236

Swimming 241

Tennis and other Racquet Sports 246

Triathlon 251

Watersports 256

Weight Training 261

Acknowledgements 266

Index 267

Editorial Reviews

"The Stretching Bible is the perfect way for anyone to take their stretching to the next level." - Women's Fitness

"Lexie Williamson devised The Stretching Bible with those common obstacles that stop us rehabilitating properly in mind. As well as specific moves for every part of the body, Williamson has devised a series of stretches for 20 different sports . . . to reduce injury, build strength, and enhance performance." - Triathlon Plus

From the Publisher