Kit Laughlin Stretching And Flexibility Pdf

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Stretching & flexibility

Views 1 Downloads 0 File size 8MB. Post O. There a. Read, learn, implement and enjoy the benefits of wellness and enhanced quality of life. I believe your book fills that gap very well. Stretching is a very important and often neglected part of exercise. I congratulate you on your efforts and look forward to recommending your publication to my patients. The Stretching Handbook is designed to be a very portable and quick reference for athletes and coaches rather than an academic reference.

To this end it is a very practical text with concise chapters written in an easy-to-read manner but without being punctuated by research findings or scientific references.

Overall, it is well laid out, user-friendly and very suitable for athletes and developing coaches. It is a welcome addition to the limited number of texts that deal with stretching for sport.

After reading The Stretching Handbook my coach and I decided to write specific stretching time into my program, thus taking stretching far more seriously. Thanks for allowing me to read The Stretching Handbook. It is definitely a book that anybody wanting to exercise and even more so, elite athletes, should have by their side. The detailed photographic catalogue of stretching exercises serves as an easy-to-follow reference guide for athletes and coaches alike.

The Stretching Handbook is a clear, concise guide to stretches for all areas of the body. The photographs and explanations are clear and concise. A much needed resource. It will play an important role for coaches and athletes in preparation for their specific sports. The Stretching Handbook is a must for anybody in the health and fitness industry.

It offers a quick and easy reference to stretches for all areas of the body. Its size is an added bonus, making it easy to fit into a bag or back pocket. Great for amateurs and professionals. May it encourage all people to stretch to new heights of health and well being.

Walker, Bradley E. Except under conditions described in the copyright act, no part of this publication may in any form or by any means electronic, mechanical, micro copying, photocopying, recording or otherwise be reproduced, stored in a retrieval system or transmitted without prior written permission from the copyright owner.

Inquires should be addressed to the publisher. Warning The stretching exercises presented in this publication are intended as an educational resource and are not intended as a substitute for proper medical advice. Please consult your physician, physical therapist or sports coach before performing any of the stretching exercises described in this publication, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.

Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. What is stretching?

Fitness and flexibility The dangers of poor flexibility How is flexibility restricted? Flexibility and the aging process 9 Chapter 2 — The Benefits of Stretching Improved range of motion ROM Increased power Reduced delayed onset muscle soreness Reduced fatigue Added benefits Why is there so much confusion about stretching? The specific requirements of the individual 25 Warm-up prior to stretching Stretch before and after exercise Stretch all major muscles and their opposing muscle groups Stretch gently and slowly Stretch ONLY to the point of tension Breathe slowly and easily while stretching An example Chapter 6 — How to Stretch Properly When to stretch?

What type of stretching? The greatest misconception What conclusions can we make? I had the pleasure of working with a number of high profile coaches, athletes and sports doctors, and I started to notice a common theme among the injured athletes that I saw: A lack of flexibility.

At university I dedicated a large portion of my time to the study of stretching and flexibility training, and wherever possible chose the topic for my assignments and research papers. Then in I was fortunate enough to work with an exceptional sports coach by the name of Col Stewart. Col is one of those rare coaches who can take just about any sport, and devise a specific training program that always produces outstanding improvements for the athlete. His coaching is largely responsible for the success of many of his world champion athletes: Including his son, Miles Stewart World Triathlon Champion ; Mick Doohan World cc Motorcycle Champion ; and countless others from sports as diverse as roller-skating, squash, and cycling.

During my time under his tuition, I noticed that his athletes were able to remain injury free while sustaining training loads that would cripple the average athlete. I was convinced that improved flexibility through the proper use of stretching was a key component to improving athletic performance and reducing susceptibility to sports injury.

The problem was; I could not find a publication that was as serious about stretching as I was. By I had become frustrated with the lack of information about stretching and was desperately seeking a comprehensive guide to flexibility training: A book that took stretching and flexibility seriously, with a detailed list and picture of every possible sports-related stretch a person could do.

In my search I found many books where stretching got a mention, but nothing more than a page or two of vague generalizations and a few stick figures performing some very basic stretches. So I decided to stop searching and start writing.

It contains unique stretching exercises for every muscle group in the body and has been designed so you can carry it with you and refer to it often. This is a back-pocket handbook not a sit-on-the-shelf text book. If you want information on stretches for the back, look under that section; if you want to know what stretching can do for you, have a read through some of the benefits in chapter 2; or if you want to make sure you are stretching properly, refer to the Rules for Safe Stretching in chapter 5.

Flexibility is commonly described as the range of motion, or movement, ROM around a particular joint or set of joints. When improving flexibility is the goal, the muscles and their fascia sheath should be the major focus of flexibility training. While bones, joints, ligaments, tendons and skin do contribute to overall flexibility, we have limited control over these factors.

Stretching, as it relates to physical health and fitness, is the process of placing particular parts of the body into a position that will lengthen the muscles and their associated soft tissues. Upon undertaking a regular stretching program a number of changes begin to occur within the body and specifically within the muscles themselves.

Other tissues that begin to adapt to the stretching process include the fascia, tendons, skin and scar tissue. Although flexibility is a vital part of physical fitness it is important to see it as only one spoke in the fitness wheel. Other components include strength, power, speed, endurance, balance, agility, skill and co-ordination. Although different sports require different levels of each fitness component it is essential to plan a regular exercise or training program that covers all the components of physical fitness.

Rugby and Gridiron for example, rely heavily on strength and power; however the exclusion of skill drills and flexibility training could lead to injury and poor performance. Strength and flexibility are of prime importance to a gymnast, but a balanced training program would also improve power, speed and endurance.

And just because an individual exhibits good flexibility at one joint or muscle group does not mean that the entire individual will be flexible. Therefore, flexibility can be assessed according to a specific muscle group, a specific joint or the specific requirements of a particular sport.

The dangers of poor flexibility Tight, stiff muscles limit normal range of motion. In some cases, a lack of flexibility can be a major contributing factor to muscle and joint pain. In the extreme, a lack of flexibility can mean it is difficult, for example, to bend down or look over the shoulder. Tight, stiff muscles interfere with proper muscle action. If the muscles cannot contract and relax efficiently, decreased performance and a lack of muscle movement control will result. Short, tight muscles can also cause a loss of strength and power during physical activity.

In a very small percentage of cases tight, stiff muscles can even restrict blood circulation. Good blood circulation is vitally important to ensure the muscles receive adequate amounts of oxygen and nutrients.

Poor circulation can result in increased muscle fatigue and ultimately, the ability to recover from strenuous exercise and the muscles repair process is impeded. Any one of these factors can greatly increase the chance of becoming injured. Together they present a package that includes muscular discomfort; loss of performance; an increased risk of soft tissue injury; and a greater likelihood of repeated injury.

How is flexibility restricted? The muscular system needs to be flexible to achieve peak performance and stretching is the most effective way of developing and retaining flexible muscles and joints. However, a number of other factors also contribute to a decrease in flexibility. Flexibility, or range of motion, can be restricted by both internal and external factors. Internal factors such as bones, ligaments, muscle bulk, muscle length, tendons and skin all restrict the amount of movement at any particular joint.

As an example, the human leg cannot extend forward beyond a straight position because of the structure of the bones and ligaments that make up the knee joint. Flexibility and the aging process It is no secret that with each passing year muscles and joints become more stiff and tight.

This is part of the ageing process and is caused by a combination of physical degeneration and inactivity. Although we cannot halt the aging process completely, this should not mean giving up on trying to improve flexibility and fitness.

Age should not be an excuse that prevents one from living a fit and active lifestyle, but certain precautions should be taken as we get older. Refer to the Rules for Safe Stretching in chapter 5 for more information. But how specifically is this accomplished? Improved range of motion ROM By placing particular parts of the body in certain positions, we are able to increase the length of the muscles and their associated soft tissues. As a result of this, a reduction in general muscle tension is achieved and range of motion is increased.

By increasing range of motion we are increasing the distance our limbs can move before damage occurs to the muscles and other soft tissues. For example, the muscles and tendons in the back of the legs are put under great strain when kicking a ball.

Therefore, the more flexible and pliable those muscles are, the greater the range of motion and the further the leg can travel forward before a strain or injury occurs to them. The benefits of an extended range of motion include: increased comfort; a greater ability to move freely; and a lessening of the susceptibility to soft tissue injuries like muscle and tendon strains. Increased power There is a dangerous stretching myth that says, if you stretch too much you will lose both joint stability and muscle power.

This is untrue, as long as The Rules for Safe Stretching in chapter 5 are observed. By increasing muscle length and range of motion we are increasing the distance over which the muscles are able to contract. This results in a potential increase to the muscles power and therefore increases athletic ability, while also leading to an improvement in dynamic balance, or the ability to control the muscles. Reduced delayed onset muscle soreness Most have experienced what happens when we go for a run or to the gym for the first time after an extended break.

The following day the muscles are tight, sore, stiff, and it is usually hard to even walk down a flight of stairs. This soreness that usually accompanies strenuous physical activity is referred to as delayed onset muscle soreness DOMS.

Stretching And Flexibility - Kit Laughlin

Abstract When done properly, stretching can do more than just increase flexibility. According to researchers all over the world, benefits of stretching exercises include : enhanced physical fitness, enhanced ability to learn and perform skilled movements, increased mental and physical relaxation, enhanced development of body awareness, reduced severity of painfull menstruation and some of the most important things a bodybuilder needs, increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues, reduced muscular soreness, reduced muscular tension and reduced risk of injury to joints, muscles and tendons. Good flexibility is known to bring positive benefits in the muscles and joints. It aids with injury prevention, helps to minimize muscle soreness, and improves efficiency in all physical activities. Increasing flexibility can also improve quality of life and functional independence. Good flexibility aids in the elasticity of the muscles and provides a wider range of motion in the joints.

All rights reserved. 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 permission of the publisher in writing. The exercises and advice given in this book are in no way intended as a substitute for medical advice and guidance. Because of the differences from individual to individual, your doctor should be consulted to check that the information given is safe for you. Consult your doctor before beginning this or any other exercise program. Note: Table of Contents entries in bold indicate that a new version, or signification additional variations, on the original text material within will be found in the DVD Update. This video may be downloaded from the our Vimeo on Demand pages. STRETCHING. & FLEXIBILITY. OVER EXERCISES & PHOTOGRAPHS. KIT LAUGHLIN. Bestselling author of Overcome Neck & Back Pain.

Stretching and Flexibility PDF Download

Views 2 Downloads 0 File size 8MB. Post O. There a. Read, learn, implement and enjoy the benefits of wellness and enhanced quality of life. I believe your book fills that gap very well.

Jim Pickles Posture and Flexibility. My Work in Hearing. Special 2-for-1 offer - see below.

Search this site. Contact Us. Very Detailed and not for the illiterate By Richard Boureston I have had this book for 5 weeks and can tell you that it is an effective means of i Product Description Everyone knows that stretching is good for you, for all sorts of reasons -- but the most important one is rarely mentioned.

Stretching and Flexibility - Kit Laughlin

Views 1 Downloads 0 File size 8MB. Post O.

 Не ожидал, что вы придете. - Да, я.  - Она наклонилась к микрофону и четко произнесла: - Сьюзан Флетчер.

Как ты не понимаешь, что я ко всему этому непричастен. Развяжи. Развяжи, пока не явились агенты безопасности.

Какой-то тип разыскивал Меган. Человек не выпускал его из рук. - Да хватит тебе, Эдди! - Но, посмотрев в зеркало, он убедился, что это вовсе не его закадычный дружок. Лицо в шрамах и следах оспы.

Она должна помочь ему найти ключ в компьютере Хейла. Стратмор пока не сказал ей, что этот ключ представляет для него отнюдь не только академический интерес. Он думал, что сможет обойтись без ее участия - принимая во внимание ее склонность к самостоятельности - и сам найдет этот ключ, но уже столкнулся с проблемами, пытаясь самостоятельно запустить Следопыта.

 Вы сумасшедший, - с презрением в голосе ответил Хейл.  - Мне наплевать, даже если ваш ТРАНСТЕКСТ взлетит на воздух. Эту проклятую машину так или иначе следует объявить вне закона. Стратмор вздохнул.

Танкадо не собирался продавать свой алгоритм никакой компьютерной компании, потому что никакого алгоритма не. Цифровая крепость оказалась фарсом, наживкой для Агентства национальной безопасности. Когда Стратмор предпринимал какой-либо шаг, Танкадо стоял за сценой, дергая за веревочки. - Я обошел программу Сквозь строй, - простонал коммандер.

К началу 1990-х годов некогда тщательно охраняемый правительством Интернет превратился в перенаселенное пространство, заполненное общедоступными почтовыми серверами и порнографическими сайтами. Вскоре после не получившего огласки, но причинившего колоссальный ущерб государственной безопасности проникновения в базы данных Военно-морского флота стало абсолютно очевидно, что секретная информация, хранящаяся на компьютерах, подключенных к Интернету, перестала быть тайной. По предложению министерства обороны президент подписал тайное распоряжение о создании новой, абсолютно безопасной правительственной сети, которая должна была заменить скомпрометировавший себя Интернет и стать средством связи разведывательных агентств США.

Stretching & Flexibility


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