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