Pavel Tsatsouline - Super Joints: Russian Longevity Secrets for Pain-Free Movement, Maximum Mobility & Flexible Strength

Russian Longevity Secrets
for Pain-Free Movement,
Maximum Mobility & Flexible Strength

Copyright 2001 by Advanced Fitness Solutions, Inc.
All rights under International and Pan-American Copyright conventions.

Published in the United States by:
Dragon Door Publications, Inc
P.O. Box 4381, St. Paul, MN 55104
Tel: (651) 487-2180 Fax: (651) 487-3954
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Email: support@dragondoor.com Website: www.dragondoor.com

ISBN: 978-0-938045-36-6 0-938045-36-9

First edition published in January, 2001. This edition published in July, 2011

No part of this book may be reproduced in any form or by any means without the prior written
consent of the Publisher, excepting brief quotes used in reviews.

Printed in China

Book design, Illustrations and cover by Derek Brigham
Website www.dbrigham.com
Tel/Fax: (763) 208-3069 Email: bigd@dbrigham.com
Digital photography by Robert Pearl Photography Tel: (612) 617-7724

DISCLAIMER
The author and publisher of this material are not responsible in any manner whatsoever for any
injury that may occur through following the instructions contained in this material. The activities,
physical and otherwise, described herein for informational purposes only, may be too strenuous or
dangerous for some people and the reader(s) should consult a physician before engaging in them.

I cant say Ive read many books on flexibility with the wit and clearheaded wisdom I found in Pavel Tsatsoulines Relax Into Stretch. Tsatsouline delivers the how-and-why of progressive techniques for achieving suppleness, from simple yoga stretching to advance neuromuscular facilitation, without burying the reader in hocus-pocus or scientific jargon. If youre looking to stretch your preconceptions about flexibility, Tsatsoulines Relax Into Stretch provides an alternative: straightforward and practical techniques that dont require a lifetime to master.

Fernando Pages Ruiz, Contributing Editor Yoga Journal

You have to be careful throwing superlatives around when talking about a new idea or product least you be mistaken for a brainless, giddy cheerleader. I tell you truly that Relax Into Stretch is superb; Id run out of superlatives and might sound like a cheerleader so I wont go the traditional praise route.

Why is this book so important to the fitness community? Stretching has always been associated with any serious fitness effort and Tsatsoulines approach to this old discipline is fresh and unique and thought provoking. Best of all, this book combines philosophic insight with in-your-face reality as Pavel shares with the reader drills that turn you into what this former Russian Spetznaz instructor calls a flexibility mutant. What red-blooded American fitness devotee wouldnt aspire to mutation? This book supplies both the road map and the methodology. Dont ask to borrow my copy.

Marty Gallagher, Columnist, WashingtonPost.com

Pavel Tsatsoulines Relax Into Stretch: Instant Flexibility Through Mastering Muscle Tension is a superbly illustrated, step-by-step guide through thirty-six effective techniques to achieve physical flexibility of muscle groups and sinews. Pavel shows how to master emotions and thereby adding inches to your stretch; how to wait out tension as the key to greater mobility and a better stretch; how to fool reflexes into increasing the stretch; even effective strategies for the chronically inflexible. Relax Into Stretch is very effective and very highly recommended reading for men and women of all ages and physical conditions seeking to enhance their mobility and flexibility as part of an overall exercise regimen.

Midwest Book Review

to Jim and Linda

Pavel has already written Relax into Stretchso who needs another stretching book, and why?

The answer, my friend, is all Party membersand that includes you, Comrade! Please find your face in the survey below.

Anyone who wants to decrease the odds of injuries. Are you a person who is only flexible when a partner stretches you, or when an external force such as gravity is helping out? Do you lack the strength to lift your leg high, or otherwise stretch well on your own? Soviet studies indicate that you will be very prone to injuries. Super Joints will show you how to develop the right blend of strength and flexibility and improve your survival odds.

Any athlete who wants to perform better. Soviet research demonstrates that the closer an athletes active flexibility matches his passive flexibility, the better his performance.

Any older person whose joints are losing their mobility due to calcium deposits and inactivity. Exercises laid out in this book have been known to restore youthful mobility to creaky old hinges, oftentimes reversing degenerative conditions.

Any young athlete. Russian specialists categorically state that kids who abuse themselves with the passive stretches so popular in the US, may weaken their joints and acquire spine deformities. The Super Joints active flexibility drills are the preferred mode of flexibility development for young athletes, as they strengthen their muscles, something they need a lot more than literal stretching.

Any person who wants to improve his or her posture. The Super Joints program delivers.

Any martial artist, dancer, rock climber, commandoanyone who has to lift their legs high. The unique Russian exercises laid out in Super Joints develop your ability to really get your feet upway better than any other method in existence.

Any practitioner ofRelax into Stretchtechniques who wants to improve his or her passive flexibility even more.Super Joints exercises complement Relax into Stretch exercises and enable you to go even beyond the great gains you have made with Relax into Stretch.

So, that means you, Comrade!

Pavel Tsatsouline, Master of Sports
August 2001, Santa Monica, California

Who needs Super Joints?the needs-based survey for super-healthy joint ownersdecreasing the odds of injurieshow to develop the right blend of strength and flexibility and improve your survival oddsfor better performanceactive flexibility versus passive flexibilityrestoring youthful mobilityflexibility development for young athletesimproving posturekicking-rangeimproving passive flexibility.

How to keep your one hundred joints running smoothhow Mobility Drills can save your joints and prevent or reduce arthritis the theory of limit loadsAmosovs daily complex of joint mobility exercisesLying Behind-the-Head Leg RaisesStanding Toe-TouchArm Circles Side bendsShoulder Blade ReachTorso TurnKnee RaisesPushupsRoman Chair Situpshow to make the Roman chair situp safer