Natasha Diamond-Walker - Stretching for Beginners ; Improve Flexibility and Relieve Aches and Pains with 100 Exercises and 25 Simple Routines

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Stretching
for Beginners

Copyright 2019 Rockridge Press, Emeryville, California

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

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Illustrations 2019 Remi Geoffroi

ISBN: Print 978-1-64152-519-0 | eBook 978-1-64152-520-6

Stretching
for Beginners

Improve Flexibility and Relieve Aches and Pains with 75 Exercises and 24 Simple Routines

Natasha Diamond-Walker and Philip Striano, DC

I dedicate this book to my elegant mentor, Don Martin who has always encouraged me to stretch better and more.

Natasha Diamond-Walker

To Audra Avizienis, my gracious and tenacious editor who made this book possible.

Philip Striano, DC

CONTENTS

INTRODUCTION

Movement is life. I first heard these words spoken by an old-school chiropractic professor during my first semester in graduate school. Over the years, these words have taken greater meaning for meas a doctor practicing physical medicine and as an amateur athlete. Treating patients who suffer from aches and pains on a daily basis has reinforced the importance of movement in my professional and personal life. What I have discovered through my 25 years of experience is that the means to living an active, pain-free, and productive life is through appropriate and focused stretching. By stretching regularly, you can achieve a happier, well-balanced life.

For some time now, Ive listened to my patients describe their experiences with chronic pain, as they go about the regular activities of daily lifepainfully getting out of bed in the morning, feeling discomfort as they get in and out of their cars, straining their shoulders and backs at their desks for extended periods of time, and dealing with stiff necks and hands from constant texting. Many of these chronic conditions result from the modern sedentary lifestyle. I have come to the realization that stretching is the safest, most convenient, and most economical form of exercise that everyone can perform to improve their overall physical health. Along with greater health and fitness comes emotional well-being as well.

Stretching for Beginners is a fantastic resource for people of all levels of fitness. The detailed descriptions and illustrations of each exercise show you how to stretch the specific targeted muscles safely and effectively. Whether you are learning to stretch for the first time, beginning a new fitness routine, or recovering from an injury or illness, this easy-to-use book will help you achieve your goals by increasing your flexibility and decreasing pain and soreness.

My goal with this book is to provide you with a platform to improve your quality of life and physical health through the use of effective stretching. In .

With so many different types of stretching techniques saturating the media, I wanted to keep things simple in this book. So I have limited the scope of stretches to four basic types: Dynamic or static, meaning with or without movement, and either passive or active, meaning with or without external force. Static stretching is probably the most common type and what most people think of when referring to stretching, such as touching your toes and holding the position.

In . Youll find routines for everyday stretching, for targeted ailments, and for specific sports.

Be smart before you start: As with any new exercise regimen, check with your physician before you begin, and perform a self-assessment. Be honest with yourself and realistic about your goals. If you progress gradually at a reasonable pace, you will see results. As a general rule of thumb: Stretch long, stretch slow, and stretch steady. Now get ready to begin the journey to a healthier new you.

Philip Striano, D C

PART I

The Know-How

WHY STRETCH?

Get up and stretch! The wonderful thing about stretching is that you really can perform it almost anytime and anywhere. Sitting at your desk too long? Get up and stretch. Feeling sluggish and stiff? Get up and stretch.

Stretching is one of the simplest and most rewarding exercises you can perform. A regular stretching routine can enhance your flexibility, muscle function, and circulationall while calming your mind and improving your overall quality of life. Whether youre a couch potato, a fitness fanatic, or somewhere in between, youll find that as you begin stretching regularly, you will move more fluidly and effortlessly.

For all of you beginners who envision having a more limber body, Stretching for Beginners can help you achieve your goal. One step at time, one stretch at time, you can turn your life around: Say good-bye to stiff muscles and creaking joints and say hello to a flexible body and a well-balanced life.

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