Stretching For Dummies

A highly practical guide to achieving great results with stretching

Did you long ago learn to fear and dread stretching because of overbearing P.E. teachers who forced you to touch your toes? It doesn't have to be that way anymore. Stretching is a powerful tool that can bring you new ease of movement, an increase in your physical capabilities, and deep composure that requires you to do nothing more than breathe. You can always have access to it—and best of all, it's free!

Stretching for Dummies shows you that stretching is actually easy to do—and reveals how you can reap the amazing benefits of stretching anywhere, anytime. It explains in simple terms how you can stand taller, look thinner, keep stress from getting the best of you, keep your muscles from feeling achy, and nip injuries in the bud. You'll discover:

• The why’s, where’s, when’s, and how’s of letting loose and snapping back
• How to keep from hurting yourself
• The benefits of stretching with a partner
• How to target specific areas: such as head, shoulders, knees, and toes
• The art of breathing correctly
• How to use stretching to sooth lower back pain
• Stretches to start and end your day right
• Stretches you can do at your desk
• Stretches for various stages of life—including stretches for kids and seniors

This easy-to-use reference also includes a list of ten surprising around-the house stretching accessories, along with ten common aches and pain that stretching can help. Regardless of how old or young you are, Stretching for Dummies will introduce you to a kinder and gentler form of flexibility that will reduce that nagging tension and tenderness in your muscles and truly make you feel good all over.

Introduction 1

Part I: The Why’s, Where’s, When’s, and How’s of Letting Loose and Snapping Back 7

Chapter 1: Here a Stretch, There a Stretch, Everywhere a Stretch, Stretch 9

Chapter 2: Preparing for a More Flexible You 19

Chapter 3: Testing Your Flexibility to Establish Your Stretching Routine 29

Part II: Head, Shoulders, Knees, and Toes: Targeting Specific Areas 45

Chapter 4: Taking It from the Top: Upper Body Stretches 47

Chapter 5: Centering on the Core: Stretches for Your Middle 67

Chapter 6: Soothing Your Lower Back without Paying for a Massage 77

Chapter 7: From Your Knickers to Your Kickers: Stretches for your Bottom Half 93

Chapter 8: Total-Body Stretch Routines 115

Part III: From the Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs 135

Chapter 9: When the Cock Crows and the Evening Wind Blows: AM/PM Stretch Routines 137

Chapter 10: Stretching Out the Workday: Stretches for Work and for the Road 151

Chapter 11: Basic Warm-Up and Cool-Down Stretch Routines 165

Chapter 12: My Favorite Stretches for Specific Sports 187

Part IV: Getting Limber As You Live: Stretches for Various Life Stages 205

Chapter 13: What to Stretch When You’re Expecting and After 207

Chapter 14: Family Fun: Kid-Friendly Stretches 217

Chapter 15: Seventh Inning Stretch: Special Stuff for Seniors 233

Part V: The Part of Tens 243

Chapter 16: Ten Common Aches and Pains and Stretches that Can Help 245

Chapter 17: Ten Surprising Around-the-House Stretching Accessories 249

Index 253

"…the ideal book for beginners who want to improve their flexibility, wellbeing and get rid of nagging aches and pains." (Women's Fitness, Issue 38)

LaReine Chabut is a lifestyle and fitness expert, certified fitness instructor, and personal trainer. She has appeared on CNN, FOX News, EXTRA, Access Hollywood, and other television programs.

Includes routines for pregnant women, kids, and seniors

Get stronger, look thinner, and nip injuries in the bud

Stretching does much more than increase your flexibility — it promotes relaxation, relieves pain, boosts your energy, and improves posture and performance. This plain-English guide starts you on a safe, healthy stretching regimen, giving you an array of practices for home, work, and on the go as well as specific stretches for target areas, such as the back.

THE DUMMIES WAY^®

Explanations in plain English
"Get in, get out" information
Icons and other navigational aids
Online cheat sheet
Top ten lists
A dash of humor and fun

Discover how to:

Establish a stretching routine
Warm up and cool down
Stretch for specific activities
Prevent athletic injury
Relieve computer-desk stress
Stretch with a partner

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