Table of Contents - Chapter 3

3. Enhancing Fitness through Flexibility

Benefits
Flexibility Factors
Anatomical Analysis
Methods of Stretching

Static Stretching
Active Stretching
Passive Stretching
Proprioceptive Neuromuscular Facilitation
Ballistic Stretching
Dynamic Stretching

Unsafe Applications

Unwanted Loading
Undesirable Positions
Unintentional Stress

Stretching Safely and Effectively
Stretching Strategies
Performance Points
Stretching the Lower Body

The Lower-Body Sequence

Stretches for the Lower Body

Standing Calf
Kneeling Tibia
Sitting Groin (or “Butterfly”)
Lying Quad
Knee Stack
Lying Hamstring
Lying Glute

Stretching the Upper Body

The Upper-Body Sequence

Stretches for the Upper Body

Neck Forward
Neck Backward
Lateral Neck
Posterior Shoulder
Anterior Shoulder
Pec Stretch
Single Tricep