راهنمای احمق‌ها: کشش به آسانی هرچه بیشتر!

Proper stretching can lead to better health; greater range of motion; and a longer, healthier life. However, if done improperly, it can lead to unnecessary pain and injury. Idiot's Stretching is a simple and clear guide to safe, healthy stretching for people of all ages and with all ranges of health. Each stretch is introduced in an easy-to-understand, full-color format that teaches you to stretch the right way. Along the way, you'll benefit from easier as well as more advanced modifications, and learn how to avoid incorrect techniques that can lead to the injuries that can result due to improper instruction. You'll also benefit from prescriptive routines designed around everyday movements to help ease many of the most common issues associated with chronic pain and limited range of motion. Contents iii......Page 5 1 Flexibility Fundamentals 2......Page 12 How to Get the Most from This Book 4......Page 14 Stay Flexible, Move Easier 7......Page 17 The Different Types of Stretching 8......Page 18 Building Your Stretching Program 11......Page 21 Testing Your Flexibility 16......Page 26 Stretching Tools and Props 26......Page 36 Basic Anatomy 28......Page 38 2 The Stretches 30......Page 40 Neck 33......Page 43 Neck Extension 34......Page 44 Neck Flexion 35......Page 45 Side Neck Stretch 36......Page 46 Side Neck Rotation 37......Page 47 Shoulders 39......Page 49 Shoulder Circle Progression 40......Page 50 Standing Rotator Cuff 41......Page 51 Shoulder Roll 42......Page 52 Behind Back Shoulder Reach 43......Page 53 Overhead Shoulder Reach 44......Page 54 Backhand and Forehand Swing 45......Page 55 Straight Arm Crossover 46......Page 56 Kneeling Reach, Roll, and Lift 47......Page 57 Arms, Wrists, and Hands 49......Page 59 Bent Arm Crossover 50......Page 60 Overhead Triceps Rope Stretch 51......Page 61 Front Arm Biceps Stretch 52......Page 62 Wrist Circles 53......Page 63 Wrist Flexion 54......Page 64 Wrist Extension 55......Page 65 Finger Flexion and Extension 56......Page 66 Chest 59......Page 69 Dynamic Chest Movement 60......Page 70 Standing Wall Chest Stretch 61......Page 71 Seated Single Arm Chest Stretch 62......Page 72 Foam Roller Stretch 64......Page 74 Bent Arm Fly 65......Page 75 Chest Foam Roll 66......Page 76 Upper Back 69......Page 79 Upper Back Foam Roll 70......Page 80 Lats Foam Roll 71......Page 81 Dynamic Overhead Shoulder Reach 72......Page 82 Lying Side Reach on Stability Ball 73......Page 83 Lat Stretch on Stability Ball 74......Page 84 Kneeling One Arm Reach on Stability Ball 75......Page 85 Kneeling Rotation 76......Page 86 Child’s Pose 77......Page 87 Extended One Arm Child’s Pose 78......Page 88 Kneeling One Arm Lat Stretch 79......Page 89 Half Kneeling Dowel Twist 80......Page 90 Back Extension on Stability Ball 81......Page 91 Lower Back 83......Page 93 Low Back Foam Roll 84......Page 94 Cat and Camel 85......Page 95 Spinal Rotation 86......Page 96 Lying Full Body Stretch 87......Page 97 Stability Ball Reach 88......Page 98 Knee Crossover 89......Page 99 Single Knee to Chest 90......Page 100 Double Knees to Chest 91......Page 101 Seated Low Back Rotation 92......Page 102 Iron Cross 93......Page 103 Stability Ball Back Extension 94......Page 104 Stability Ball Back Release 95......Page 105 Core 97......Page 107 Core Foam Roll 98......Page 108 Standing Half Moon 99......Page 109 Quad Rock 100......Page 110 Forward Lunge with Open Torso 101......Page 111 Triangle Pose 102......Page 112 Side Overhead Reach on Stability Ball 103......Page 113 Kneeling Thread the Needle 104......Page 114 Lying Chest Lift (Cobra) 105......Page 115 Hips 107......Page 117 Glute and Piriformis Foam Roll 108......Page 118 Hip Flexor Foam Roll 109......Page 119 Lateral Leg Swing 110......Page 120 Lateral Lunge 111......Page 121 Reverse 90/90 112......Page 122 Standing Outer Hip Stretch 113......Page 123 Forward Lunge Forearm to Instep 114......Page 124 Forward Lunge with Overhead Reach 116......Page 126 Standing Hip Flexor Stretch 117......Page 127 Seated Leg Crossover 118......Page 128 Standing Piriformis Stretch 120......Page 130 Advanced Piriformis Stretch 122......Page 132 IT Band and Glute Rope Stretch 124......Page 134 Adductor Rope Stretch 125......Page 135 Upper Legs 127......Page 137 IT Band Foam Roll 128......Page 138 Adductor Foam Roll 129......Page 139 Quadriceps Foam Roll 130......Page 140 Hamstring Foam Roll 131......Page 141 Hamstring Front Leg Swing 132......Page 142 Walking Hamstring Stretch 134......Page 144 Lateral Lunge 135......Page 145 Backward Lunge 136......Page 146 Lying Side Quadriceps Stretch 137......Page 147 Standing Quadriceps Stretch 138......Page 148 Standing Hamstring Stretch 140......Page 150 Seated One Leg Hamstring Stretch 141......Page 151 Quadriceps Rope Stretch 142......Page 152 Hamstring Rope Stretch 143......Page 153 Lower Legs 144......Page 154 Calf Foam Roll 146......Page 156 Tibialis Anterior Foam Roll 147......Page 157 Ankle Circles 148......Page 158 Walking Toe Raise 149......Page 159 Standing Calf Stretch 150......Page 160 Kneeling One Leg Calf Stretch 151......Page 161 Gastrocnemius Rope Stretch 152......Page 162 Calf Rope Stretch 153......Page 163 Whole Body 154......Page 164 Standing One Leg Rotation 156......Page 166 Opposite One Arm One Leg Reach 157......Page 167 One Leg Balanced Reach and Rotation 158......Page 168 Over and Under Medicine Ball Squat 160......Page 170 Warrior 1 Pose 161......Page 171 Warrior 2 Pose 162......Page 172 Golfer’s Rotation with Ball 163......Page 173 Bent Knee Side Angle Pose 164......Page 174 Downward Facing Dog 165......Page 175 Inch Worm 166......Page 176 3 Stretching Routines 168......Page 178 Active Warm-Up Movements 170......Page 180 Tight Beginner 172......Page 182 The Morning Stretch 174......Page 184 The Evening Stretch 176......Page 186 The Quick 6 178......Page 188 The Daily Dozen 180......Page 190 Stretching for Relaxation 182......Page 192 Stretching for Better Posture 184......Page 194 Gardening 186......Page 196 Deskercise at Work 188......Page 198 Standing for Long Periods 190......Page 200 Driving 192......Page 202 Stretching While Seated 194......Page 204 Foam Roller 196......Page 206 Rope Stretches 198......Page 208 Walking 200......Page 210 Running 202......Page 212 Rowing 204......Page 214 Swimming 206......Page 216 Skiing 208......Page 218 Cycling 209......Page 219 Tennis 210......Page 220 Golf 211......Page 221 Bowling 212......Page 222 Basketball 213......Page 223 Weight Lifting (Upper Body) 214......Page 224 Weight Lifting (Lower Body) 215......Page 225 Advanced Stretching 216......Page 226 Proper stretching can lead to better health; greater range of motion; and a longer, healthier life. However, if done improperly, it can lead to unnecessary pain and injury. Idiot's Guides®: Stretching is a simple and clear guide to safe, healthy stretching for people of all ages and with all ranges of health. Each stretch is introduced in a simple, highly visual format that encourages readers to stretch the right way. Along the way, readers benefit from easier as well as more advanced modifications, and learn how to avoid incorrect techniques that can lead to the injuries that can result due to improper instruction. Readers also benefit from prescriptive routines designed around everyday movements to help ease many of the most common issues associated with chronic pain and limited range of motion. Stretching Is Relaxing And Revitalizing, And Helps Increase Your Flexibility And Range Of Motion. But Stretch The Wrong Way And You Could Be Doing Yourself More Harm Than Good! This Guide Teaches You The Correct Way To Stretch, So You Can Avoid Common Stretching Mistakes.--