StretchSmart : dynamic stretching to improve the way you feel and move

StretchSmart can help you expand your flexibility; regardless of your age, how out of shape, or stiff you are, and however many past attempts you have made to commit to a flexibility routine. I have taught thousands of clients over the past 20 years. Improving your flexibility does not need to be as difficult as people make it out to be! StretchSmart will take you through a series of dynamic functional stretching movements actively lengthening and relaxing major muscle groups while performing an easy to learn rhythmic series of exercises. StetchSmart will teach you how to eliminate improper straining and overcome structural limitations such as tight hamstrings, a stiff back, shoulder, or knees. StretchSmart will help you conquer"bad" chronic posture while preventing injuries at the same time. StretchSmart will vastly enhance your body awareness and motion. There are no difficult positions to learn or get into and you will continue to benefit from theses stretches. You will not have to hold awkward positions for long periods of time to improve your flexibility. StretchSmart will show step-by-step method for improving your flexibility,even or those who think they were born "stiff", to provide a fuller range of motion in joints and muscles, for a more enjoyable lifestyle. It will improve the way you sit and stand and improve your chosen sport activities. Or just help you bend over and tie your shoes. StretchSmart will show you how to integrate stretching easily into your daily routine. Speaking of schedule, StretchSmart will appeal to those who are on the go and have only a few minutes a day to get in a workout, as well as the more athletic reader who wants to improve his or her range of motion to prevent injury. By combining these methods of exercise you can change your physical appearance by improving your posture-stand and sitting taller and in more relaxed positions, reducing joint and muscle tightness all while enhancing your flexibility. i Library of Congress of Cataloging-in-Publication Data Weiss, Adam, D.C. StretchSmart: Dynamic stretching to improve the way you feel and move/ Adam Weiss p.cm. ISBN 978-0692576168 1. Stretching 2. Exercise 3. Injury prevention. I. Title Copyright@ 2016 by Adam Weiss. All rights reserved. Printed in the United States of America. Except as permitted under United States Copy right Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the author. Interior photos by Wesley Park Cover design by Susan Weiss This book is for educational purposes. It is not intended as a substitute for individual fitness, health, and medical advice. Please consult a qualified health care professional for individual health and medical advice. The information given is designed to help you make informed decisions about your body and health. The suggestions for specific foods, nutritional supplements, and exercises in this program are not intended to replace appropriate or necessary medical care. Before starting any exercise program, always see your physician. If you have specific medical symptoms, consult your physician immediately. If any recommendations given in this program contradict your physician’s advice. Be sure to consult your doctor before proceeding. Mention of specific products, companies, organization or authorities in this book does not imply endorsement by the author or the publisher, nor does mention of specific companies, organizations, or authorities in this book imply that they endorse the book. The author and the publisher disclaim any liability or loss, personal or otherwise, resulting from procedures in this program. Neither the author nor the publisher shall have any responsibility for any adverse effects arising directly or indirectly as a result on information provided in this book. Internet address and references given in this book were accurate at the time the book went to press. Product pictures, trademarks, and trademark brand names are used throughout this book to inform the reader about various proprietary products and trademarks and are not intended to copyright, or other rights nor imply any claim to mark other than that made by the owner. No endorsement of the information contained in this book has been given by owners of such products and trademarks, and no such endorsement is implied by inclusion of product pictures or trademarks in this book.iii CONTENTS ACKNOWLEDGMENTS v PROLOGUE vii INTRODUCTION viii CHAPTER 1 THE ULTIMATE STRETCHING PROGRAM FOR MUSCLE TENSION RELIEF 1 CHAPTER 2 STIFF AS A BOARD? PROTOCOL FOR EASING INTO IT 14 CHAPTER 3 PERFECT POSTURE—BEYOND STRUCTURAL LIMITATIONS AND IMPROVING HOW YOU LOOK 24 CHAPTER 4 WALL STRETCHES—A PARTNER TO ENHANCE YOUR FLEXIBILITY 42 CHAPTER5 TOWEL STRETCHES—HEALING MOVES HOW TO RELIEVE AND PREVENT STIFFNESS GENTLY 57 CHAPTER 6 CHAIR AND BALL STRETCHES: RELEASE NERVOUS TENSION 69 CHAPTER 7 DYNAMIC MOVING STRETCHES 91 CHAPTER 8 SEQUENCE STRETCHES—WHEN YOU NEED TO BYPASS A STICKING POINT IN YOUR FLEXIBILITY 126 CHAPTER 9 SUGGESTED STRETCHING ROUTINES FOR SPORTS 133