Stretching is key if you want to stay healthy and supple. This practical head-to-toe guide provides quick home exercises that fit easily into your daily life. stretching Remodel your body in just 21 days • Improve your posture and counter the effects of aging • Stretch to relieve pain and ease everyday stresses and strains • Enjoy sports without getting injured, using targeted warm-up and cool-down stretches Suzanne Martin PT, DPT stretching ISBN 0-7566-0952-6 $15.00 USA $20.00 Canada Discover more at www.dk.com 9 780756 609528 Printed in Singapore 51500 The stress-free way to stay supple, keep fit and exercise safely stretching Suzanne Martin PT, DPT stretching SUZANNE MARTIN PT, DPT The stress-free way to stay supple, keep fit, and exercise safely LONDON, NEW YORK, MELBOURNE, MUNICH, DELHI For Jeanne and J.B. Clements Project Editor Nasim Mawji Project Art Editor Miranda Harvey Managing Editors Stephanie Farrow, Penny Warren Managing Art Editor Marianne Markham Publishing Manager Gillian Roberts Art Director Carole Ash Publishing Director Mary-Clare Jerram DTP Designer Sonia Charbonnier Production Controller Elizabeth Warman Photographer Russell Sadur First American Edition 2005 05 06 07 08 09 10 9 8 7 6 5 4 3 2 1 Published in the United States by DK Publishing, Inc. 375 Hudson Street New York, New York 10014 Copyright © 2005 DK Publishing, Inc. Text copyright © 2005 Suzanne Martin Always consult your doctor before starting a fitness program if you have any health concerns. All rights reserved under International and PanAmerican Copyright Conventions. 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, or otherwise, without the prior written permission of the copyright owner. DK books are available at special discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or
[email protected] Cataloging-in-Publication data is available from the Library of Congress ISBN 0-7566-0952-6 Color reproduction by Colourscan, Singapore Printed and bound by Tien Wah Press, Singapore Discover more at www.dk.com contents WHAT IS STRETCHING? 6 Defining stretching 8 Why we must stretch 10 How to stretch 14 Getting started 16 How flexible am I? 18 Soccer 88 Running 90 Skiing 92 Cycling 94 Hiking 96 Dancing 98 HEAD-TO-TOE CATALOG OF STRETCHES 20 Head, face, and eyes 22 Neck 24 Shoulders 26 Arms and hands 28 Chest and ribcage 30 Upper back 32 Lower back 36 Waist 40 Hips 42 Thighs 44 Calves 48 Ankles and feet 50 STRETCHES FOR DAILY ACTIVITIES 100 Gardening 102 Computer use 104 Long drives 108 Flights 112 Long walks 114 Long telephone calls 116 Standing 118 Sitting 120 Lifting and hauling 122 21-DAY POSTURE PROGRAM 52 Using the program 54 Week one 55 Week two 58 Week three 60 Program summary 64 BASIC STRETCHING ROUTINES 66 Morning wake-up 68 Relaxing wind-down 72 Energizing warm-up 76 STRETCHES FOR SPORTS 80 Tennis 82 Golf 84 Swimming 86 STRETCHES FOR DIFFERENT LIFE STAGES 124 Pregnancy 126 Post-pregnancy 130 Later in life