Dale L. Roberts - The Stretch Workout Plan: Simple Exercises to Improve Flexibility, Increase Mobility and Relieve Tension
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What if a few easy exercises could dramatically improve how you feel, move and work in all aspects of your life? What if you could do more than you have ever done simply by adding a few simple stretches to your everyday routine?
All the stress of lifewhether from excessive sports play, overwork, or overuse of technologyincreasingly taking a toll on your body. Symptoms can range from soreness to extreme pain. One safe, simple and productive way to address the problem is through exercises that can be done anywhere, anytime, and without special equipmentstretching.
Amazon #1 bestselling author, Dale L. Roberts, presents the remarkable findings of his study on stretching. Based on personal training experience, thorough research and clinical evidenceRoberts answers the question: what are the secrets of improving your quality of life?
The book begins with clear, detailed descriptions of the benefits of stretching, different forms of stretching, and how to stretch correctly. It also focuses on the kinds of stretches most helpful in alleviating tension and recovering from everyday workouts and stress. Organized by key body parts and specific conditions, The Stretch Workout Plan presents stretch exercise programs accompanied by simple instructions that anyone can do.
The Stretch Workout Plan includes:
- Dozens of stretch exercises appropriate for most anyone
- Brief and simple instructions of each exercise with high quality pictures
- Multiple stretch workout plans for dozens of common flexibility problems
- Helpful guidelines and tips to get the most from your normal workouts
- Quick links to search between exercise program and description with ease
- Helpful tips on additional fitness tools to enhance your stretching
- And, much more!
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The Stretch Workout Plan
Simple Exercises to Improve Flexibility,
Increase Mobility and Relieve Tension
By Dale L. Roberts
2015
The Stretch Workout Plan: Simple Exercises to Improve Flexibility, Increase Mobility & Relieve Tension
All rights reserved
April 10, 2015
Copyright 2015 One Jacked Monkey, LLC
All photos courtesy of Kelli Rae Roberts, April 2015
Foam roller photo by Philip Carnevale of Philip Carnevale Photography
ISBN-13: 978-1511682480
ISBN-10: 1511682485
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.
DISCLAIMER
This book proposes a program of exercise recommendations. However, all readers must consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. This book is intended for an audience that is free of any health condition, physical limitation or injury. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected ahead of use as free of danger, flaw or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.
Table of Contents
ATTENTION: Get Your Free Gifts
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What I have done is put together two FREE reports to get you started on the road to success. These reports wont be up forever, so get them before they are taken down. Its my simple way of saying thank you for buying this book. To get these great reports, go to:
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Download the reports on The 4-Minute Fat Burning Home Workout Plan and The Ten Best Fitness Tools (To Get You More Results in the Least Time) ABSOLUTELY FREE. The tips in these reports will help you lose weight, melt off fat, and get in great shape!
With internet headlines like The Dangers of Stretching , the importance of stretching is lost on more people than ever. Though these disruptive headlines command your attention, the content reveals a common theme - stretching is good for you. Yet, stretching comes with precautions to maximize benefits and to decrease risks.
In The Stretch Workout Plan , I reveal the truth behind stretching and why most everyone benefits from it. Stretching isnt simply great for relieving muscle tension and soreness but also improves blood flow, decreases stress, and develops better posture . And, your quality of life is affected by two crucial elements, flexibility and mobility.
This book provides a better understanding of proper stretching by considering two key factors - timing and type. Timing is in knowing when and how long to stretch for the most safety and effectiveness. Equally important is the type of stretch to affect a particular area of the body.
I include plenty of stretches with a variety of techniques to keep you excited and eager to try out a new exercise every day. Each stretch exercise comes with brief instructions on how to perform the movement and what part of the body it affects. Every stretch and position come with different techniques so you have more than one way to do the exercise.
More important than learning how simple stretching is, you must apply the knowledge afterward. Take a little time every day to practice a new stretch, and when you perfect it, move on to the next one. Keep adding one stretch exercise to your daily routine and you will reap the rewards. In due time, you will discover The Stretch Workout Plan is an excellent way to enhance your quality of life through simple, yet effective, exercises done most anywhere at any time. Now lets get loosened up!
Knowledge is of no value unless you put it into practice.
-Anton Chekhov, Russian physician & author
Starting or changing a fitness routine is challenging enough, so I promise stretching wont be complicated. You wont become a contortionist or advanced yogi by following my instructions. What you will get from this book is an understanding of why and how you should stretch. First, you should know a few key terms appearing throughout the book. These words give you a better grasp of all the exercises and how they benefit you.
Flexibility is the ability of your muscle or your body part to relax and allow stretch and stress forces .
The range of motion, or the degree of movement, at a joint is affected by your muscles, tendons, ligaments, and bones. Every joint has a unique function and should only move through specific movement sequences. Some joints are meant to bend through a minimum range of motion to keep the muscles, tendons and ligaments active, and, therefore, preventing atrophy or excess tension. Through consistent stretching, you can maintain an ideal range of motion. When you learn fundamental stretch exercises, you can train your body to move and feel better.
According to the U.S. National Library of Medicine, flexibility diminishes with age. Natural degenerative changes occur, including joints becoming stiffer and less pliable. Fluid in the joints decrease and cartilage gets worn away. Normal aging creates change in the muscle and the nervous system, causing the muscle to have less toning and ability to contract. The muscle becomes more rigid and less toned, even with regular exercise. With the proper medical consultation, senior citizens can develop a daily stretch routine for maintaining the quality of life based on their specific health conditions.
Another interesting fact is females are more flexible than males. Individual research studies performed by The Canadian Journal of Applied Sport Sciences (Bell/Hoshizaki, 1981, Dec. 6) and Ergonomics (Doriot/Wang, 2006, Feb. 22) separately found that women have a significantly greater range of motion than men. , permitting the increased degree of movement.
Physical activity plays another important part of flexibility. According to a study by the National Center for Biotechnology, more physically active people have better flexibility than non-active individuals.
Mobility is the ability to move with ease and without restriction . Your overall flexibility determines the extent of your mobility or the degree of your total movements. For instance, the mobility of a person who walks upright compared to someone who walks slouched-over indicates a difference in flexibility limitations.
Through stretching, you can address inflexible areas and gain better mobility. Correct any muscular imbalances through flexibility training and you can increase your overall mobility. Any significant mobility impairments can affect quality of life.
Soreness and tightness usually accompany most workouts, repetitive activities and lack of movement. Overuse and underuse can wreak havoc on the body and while balance can be difficult, it is still possible.
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