Ebook The anatomy of stretching (2nd edition): Part 1

Copyright © 2007, 2011 by Brad Walker. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopying, recording, or otherwise – without the written permission of the publisher. For information, contact Lotus Publishing or North Atlantic Books. First published in 2007. This revised second edition published in 2011 by Lotus Publishing Apple Tree Cottage, Inlands Road, Nutbourne, PO18 8RJ and North Atlantic Books P.O. Box 12327 Berkeley, California 94712 Drawings Pascale Pollier and Amanda Williams Cover Design Jim Wilkie The Anatomy of Stretching is sponsored by the Society for the Study of Native Arts and Sciences, a nonprofit educational corporation whose goals are to develop an educational and cross-cultural perspective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to publish and distribute literature on the relationship of mind, body, and nature. MEDICAL DISCLAIMER: The following information is intended for general information purposes only. Individuals should always s their health care provider before administering any suggestions made in this book. Any application of the material set forth in the following pages is at the reader’s discretion and is his or her sole responsibility. The British Library Cataloguing has cataloged the printed edition as follows: A CIP record for this book is available from the British Library eBook ISBN:978-1-58394-730-2 ISBN 978 1 905367 29 0 (Lotus Publishing) Trade Paperback ISBN 978 1 55643 596 6 (North Atlantic Books) The Library of Congress has cataloged the first edition as follows: Walker, Brad, 1971– The anatomy of stretching / Brad Walker. p. cm. ISBN-13:978-1-55643-596-6 (pbk.) ISBN-10:1-55643-596-7 (pbk.) 1. Stretching exercises. I. Title. RA781.63.W35 2006 613.7′182–dc22 2006022377 Here’s Where You Get $97 Worth of Bonus Information, Just for Purchasing This Book: www.StretchingBonus.com Find all the answers to your questions about stretching for maximum performance and injury reduction with the free Stretching Tips ebook. The 1-hour MP3 audio presentation takes you beyond the basics and discusses little-known stretching secrets that will revolutionize the way you think about stretching and flexibility. v3.1 Contents Cover Title Page Copyright How to Use This Book Introduction Chapter 1 Flexibility, Anatomy, and Physiology Fitness and Flexibility Muscle Anatomy The Physiologyof Muscle Contraction Muscle Reflexes Musculo-skeletal Mechanics Levers Generationof Force What Happens Whena Muscle Is Stretched? Terms of Anatomical Direction Chapter 2 The Principles of Stretching The Benefits of Stretching Types of Stretching Static Stretches Dynamic Stretches The Rules for Safe Stretching How to StretchProperly How to Use Stretchingas Part of the Warm-up Chapter 3 Neck and Shoulders A01: Lateral NeckStretch A02: RotatingNeckStretch A03: Forward FlexionNeckStretch A04: Diagonal FlexionNeckStretch A05: NeckExtensionStretch A06: NeckProtractionStretch A07: SittingNeckFlexionStretch A08: Parallel ArmShoulder Stretch ... - tailieumienphi.vn