10-Minute Stretching: Simple Exercises to Build Flexibility into Your Daily Routine 9781647397388, 9781647394400

Table of contents :
Title Page
Copyright
Contents
Dedication
Introduction
Glossary
Part I: The Science
Chapter 1: Why Stretching Works
Chapter 2: Proper Stretching Techniques
Chapter 3: Making It a Regular Practice
Part II: The Stretches
Chapter 4: Neck
Head Turns
Head Nods
Ear to Shoulder
Half Circles
Neck Retractions
Chapter 5: Arms and Shoulders
Shoulder Shrug and Release
Shoulder Circles
Cross Body Stretch
Overhead Tricep
Fold with Hands Interlaced
Back Scratch
Arm Swings
Clasped Arm Extension
Thread the Needle
Stir the Pot
Chapter 6: Wrists and Hands
Wrist Roll Out
Wrist Flexion
Wrist Extension
Hands and Knees Wrist Circles
Finger Spread
Chapter 7: Torso and Back
Seated Cat Cow
Quadruped Cat Cow
Child’s Pose
Seated Twist
Sphinx
Cobra
Puppy
Gentle Twist
Supine Twist
Twisted Twist
Standing Side Bend
Banana
Doorway Pec Stretch
Fish
Torso Extension with Countertop
Chapter 8: Hips
Butterfly
Reclining Pigeon
Hurdler’s Stretch
Hip Circles
Runner’s Lunge
Chapter 9: Upper Legs and Knees
Standing Quad Stretch
Standing Forward Fold
Seated Forward Fold
Side Lunge
Seated Straddle
Standing Straddle
IT Band Fold
Half Split
Single Leg Hamstring Stretch
Single Leg Supine Straddle
Chapter 10: Lower Legs, Feet, and Ankles
Point and Flex
Towel Pulls
Leg Swings
Toe Spread
Ankle Alphabet
Ankle Circles
Wall Calf Stretch
Runner’s Calf Stretch
All-Fours Calf Stretch
Inverted V
Part III: The Routines
Chapter 11: Everyday Activities
Walking
Office Break
Gardening
Morning Stretch
Evening Stretch
Manual Labor
New Parents
Playing with Kids
Chapter 12: Active Living
Running
Cycling
Swimming
Golf
Tennis/Squash
Paddle Sports
Hiking
Weight Lifting
Chapter 13: Injury Recovery
Sprained Ankle
Shoulder Pain
Hip Replacement
Hamstring Strain
Knee Rehab
Plantar Fasciitis
Shin Splints
Groin Pull
Chapter 14: Aches and Pains
Sciatica Pain
Stiff Neck
Lower Back Pain
Hand and Wrist Issues
Headache
Knee Pain
Elbow Pain
Hip Pain
Chapter 15: Full Body Release
Fountain of Youth
The Anti-Depressant
Sweet Surrender
Chapter 16: Customize Your Stretching Practice
Resources
References
Acknowledgments
About the Author