Facilitated Stretching by McAtee, Robert E.;

Rövid leírás:

Facilitated Stretching, Fifth Edition With Online Video, is the most trusted resource for proprioceptive neuromuscular facilitation (PNF) stretching, an easy-to-use method that involves stretching the muscle, contracting it against resistance, then stretching it again to increase range of motion.

Hosszú leírás:

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Explore complex PNF techniques with video demonstrations.

For more than 30 years, Facilitated Stretching has been the most-trusted resource for proprioceptive neuromuscular facilitation (PNF) stretching, an effective and easy-to-use method that involves stretching the muscle, contracting it isometrically against resistance, and then stretching it again to increase range of motion.

The fifth edition includes updated daily flexibility sequences, new partner stretching routines, and new facilitated stretches and variations with photos and video. Positioning Tip sidebars offer guidance on making stretches comfortable for clients. The full-color interior is packed with hundreds of photos and illustrations to make visualizing stretches easy. Online videos demonstrate more than 100 of these stretches to reinforce proper technique for each stretch; there are also videos showing nine sample stretching routines.

As in previous editions, specific routines are included for cycling, golf, running, swimming, ice hockey, and pickleball. The text also includes general stretches for everyday use, plus stretches for those with ""rusty hinges."" These ready-made stretching routines make it easy to incorporate facilitated stretching into a workout regimen and take the guesswork out of organizing a stretching routine to match the needs of a specific sport.

Facilitated Stretching, Fifth Edition, provides guidance in the latest PNF stretching techniques to help assess current muscle function, improve range of motion, increase strength, address overuse injuries, and enhance performance.

Earn continuing education credits/units! A continuing education course that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Note: A code for accessing online videos is included with all print books.

Tartalomjegyzék:

Part I. The Prerequisites
Chapter 1. Understanding the Basics of Stretching
Why Bother to Stretch?
Flexibility Versus Mobility
Muscle Interactions
Types of Muscle Contractions
Physiology of Stretching
Reflexes Relevant to Facilitated Stretching
Some Types of Stretching
Guidelines for Stretching

Chapter 2. Focusing on Facilitated Stretching
Brief History of PNF
Basis of PNF: Spiral–Diagonal Movement
PNF Stretching Techniques
Facilitated Stretching Guidelines
Detailed Sequence for Facilitated Stretching
Safety Considerations for Facilitated Stretching

Chapter 3. Using the Spiral–Diagonal Patterns of PNF
When and Why to Use Spiral-Pattern Stretches
Learning the Patterns Through Free Motion
Facilitated Stretching Using the Patterns
Lower Extremity Stretches Using the Patterns
Upper Extremity Stretches Using the Patterns
Strengthening Exercises Using the Patterns

Part II. The Stretches
Chapter 4. Stretches for the Torso, Head, and Neck
Oblique Abdominals
Lower Back
Upper Trapezius
Sternocleidomastoid
Scalenes
Suboccipital Muscles
Levator Scapulae
Occipitofrontalis (Epicranius)
Mandibular Elevators
Mandibular Retractors
Mandibular Protractors
Muscles of Mandibular Lateral Excursion
Partner Stretching Routines
Neck Stretch Series, Supine
Headache Relief Mini-Sequence

Chapter 5. Stretches for the Lower Extremity
Hip Extensors
Hip Flexor
Knee Extensors
Hip Lateral (External) Rotator
Hip Medial Rotators
Hip Abductors
Hip Adductors
Ankle Plantar Flexors
Ankle Dorsiflexor
Toe Flexors
Toe Extensors
Ankle Evertors
Ankle Invertors
Partner Stretching Routines
360-Degree Hip and Low Back Series
Hip Mini-Sequence

Chapter 6. Stretches for the Upper Extremity
Rotator Cuff
Scapular Stabilizers
Additional Muscles That Move the Arm
Elbow
Wrist and Hand
Forearm Pronators and Supinator
Partner Stretching Routines
Shoulder Girdle Series
Shoulder Mini-Sequence

Part III. Stretching Routines
Chapter 7. Daily Flexibility Sequences
Everyday Sequence
Rusty Hinges
Dynamic Stretching Using the Spiral Patterns

Chapter 8. Sport-Specific Stretching Routines
Cycling
Golf
Hockey
Running
Swimming
Pickleball