The Stretching Exercises Bible: Learn How To Stretch With Dynamic Stretching And Flexibility Exercises
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About this ebook
Discover How Stretching And Flexibility Exercises Can Help You Be At Your Best
The Stretching Exercises Bible is more than your typical book of static stretching
exercises. Rather, it is a complete flexibility training guide which
will help you increase your strength, stamina and energy levels easily
and naturally. The truth is that you could look and feel a million times better now if you only knew how to stretch properly. Everyone from athletes to office workers will find something within this book that will benefit them immensely. Within the pages of this advanced book of flexibility and stretching exercises you will find the following:
Deep Breathing Exercises - The simple
act of breathing deeply and with purpose can have an enormously
positive effect on the body.
Energy Exercises - These can be done anywhere at anytime to quickly revive you. Feeling rundown after working hours at a desk? No more.
Joint Loosening Exercises - The modern
world can take its toll on delicate joints like the knees, wrists and
forearms. These flexibility exercises can help reverse this.
Dynamic Stretching Exercises - These build strength and flexibility at the same time. They can be used before any athletic activity or as a routine in itself.
Classic Static Stretching Exercises – These are stretches designed for the following sports and conditions:
back stretches
stretches for the legs, feet, and ankles
stretches for the shoulders, neck and arms
morning stretching routines to start the day of right
stretches to deal with lower back tension
flexibility exercises for the following sports: baseball/softball,
basketball, cycling, football/rugby, golf, hiking/walking, hockey,
tennis/squash, running, skiing, soccer, surfing, swimming, volleyball,
weight lifting, and wrestling/martial arts
Imagine a lion or panther moving through a jungle, its supple yet
powerful muscles rippling beneath its skin. How does it maintain its
amazing condition? Because by instinct, all animals stretch. They do so
to keep their muscles limber and ready for action. The Stretching Exercises Bible will show you how to stretch and keep your muscles in the same kind of
peak natural condition. Whether you’re an athlete looking for new ways to
push his or her body to the limit or an office worker who is tired of
feeling sore and stressed, The Stretching Exercises Bible has something for you.
David Nordmark
In the past D.M. Nordmark has written on many topics, including fitness and political science. Currently he is focused on writing fiction and exploring the Covid debacle. Non corporate media entities who wish to interview him on the subject of Covid can reach him at dnordmark@protonmail.com.
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Book preview
The Stretching Exercises Bible - David Nordmark
Animal Stretching
The Complete Book Of Static Stretching, Dynamic Stretching, Joint Loosening, Deep Breathing and Energy Exercises
Published by David Nordmark at Smashwords
Copyright 2010 David Nordmark
Discover other titles by David Nordmark at Smashwords.com
Lose Weight WITHOUT Dieting (Free Ebook)
Power Isotonics – The Complete Book of Dynamic Self-Resistance Exercises
Power Isometrics
Natural Fitness - Natural Bodyweight Exercises For Men and Women
Animal Workouts
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Disclaimer
The exercises and advice contained within this course may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.
The author and publisher of this course are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.
Table Of Contents
Introduction
Section 1 - Deep Breathing
Meridian Breathing
Heaven and Earth
Breathing Accelerator
Section 2 - Energy Exercises
Grounded Back Twist
Knee Slaps
Cross Knee Slaps
Section 3 - Joint Loosening
Ankle Crosses
Knee Circles
Tiger’s Claw
Clasped Hand Turns
Section 4 - Dynamic Stretching Routine
Sumo Squat Stretch
Sumo Squat Kicks
Ying/Yang Squats
Football Kicks
Ying/Yang Bends
Ying/Yang Side Bends
Tai Chi Waist Turner
Gymnastic Shoulder Shrugs
Gymnastic Shoulder Pulls
Gymnastic Shoulder Pulls 2
Towel Pulls
Side Towel Pulls
Dynamic Calves Stretches
Alternate Straddles
Dynamic Lion Stretch
Table Maker Stretch
Kneeling Back Bend
Forward Rows
Dynamic Bridging Stretch
Section 5 - Static Stretching
Back Stretches
Secretary Stretch
Shoulder Blade Pinch
Lower Back Flattener
Elongation Stretch
Knee To Shoulder Stretch
Double Knee To Chest Stretch
Lower Back And Hip Stretch
Reaching Upper Back Stretch
Kneeling Back Arch Stretch
Standing Back Rotation Stretch
Spinal Twist
Squat Stretch
Cobra Stretch
Stretches For The Legs, Feet And Ankles
Hamstring Stretch
Lying Groin Stretch
Ankle Rotation Stretch
Foot Behind Shin Stretch
Upper Hamstring And Hip Stretch
Quadriceps And Ankle Stretch
Quadriceps Stretch (sitting)
Toe Pointer
Achilles Stretch
Front Hip Stretch
Standing Quad Stretch
Standing Hamstring Stretch
Sitting Hamstring Stretch
Groin / Hip Stretch
Sitting Groin Stretch
Standing Calf Stretch
Lying Bent Knee Hamstring Stretch
Stair Achilles Stretch
Raised Hamstring Stretch
Raised Hamstring Stretch (straight leg)
Standing Leg-Under Abductor Stretch
Stretches For The Shoulders, Neck And Arms
Neck Stretch
4 Point Neck Stretch
Praying
Stretch
Forearm and Wrist Stretch
Cross Shoulder Stretch
Tricep / Shoulder Stretch
Back Shoulder Stretch
Straight Arm Stretch
Straight Arm Behind Back Stretch
Wrap Around Shoulder Stretch
Cross Over Shoulder Stretch
Standing Waist Stretch
Bent-Over Upper Back Stretch
Arm/Shoulder Stretch
Static Towel Stretch
Stretching Routines
In The Morning
Lower Back Tension
Everyday Stretching Routine
Stretching Routine For Baseball/Softball
Stretching Routine For Basketball
Stretching Routine For Cycling
Stretching Routine For Football / Rugby
Stretching Routine For Golf
Stretching Routine For Hiking/Walking
Stretching Routine For Hockey
Stretching Routine For Racquet Sports (Tennis/Squash)
Stretching Routine For Running
Stretching Routine For Skiing
Stretching Routine For Soccer
Stretching Routine For Surfing
Stretching Routine For Swimming
Stretching Routine For Volleyball
Stretching Routine For Weight Training
Stretching Routine For Wrestling/Martial Arts
Frequently Asked Questions
About the Author
About the Models
Available Workout Programs
Introduction
Why is it a good idea to stretch? For that matter why is it a good idea to engage in any kind of exercise program at all? For me the answer is simple. It helps me look good and (more importantly) feel good. If I don’t stretch or exercise in some fashion everyday I feel stiff and sore. It’s hard for me to perform at my best at any task when I know I’m not at my best physically. Our bodies are designed to move. When we don’t use them we are betraying our physical nature. We are less than we can be.