Incluye: Lecturas recomendadas e Índice analítico(p.216)

I. Getting started - Introduction - Who should stretch - When to stretch - Why stretch - How to stretch - Warming up and cooling down - Getting started -- II. The stretches: Stretching guide - Relaxing stretches for your back - Stretches for the legs, feet, and ankles - Stretches for the back, shoulders, and arms - A series of stretches for the legs - Stretches for the lower back, hips, groin, and hamstrings - Stretches for the back, hips, and legs - Elevating your feet - Standing stretches for the legs and hips - Standing stretches for the upper body - Stretching on a chin-up bar - Stretches for the upper body using a towel - A series of stretches for the hands, wrists, and forearms - Sitting stretches - Advanced stretches for the legs and groin with feet elevated - Stretching the groin and hips with legs apart - Learning the splits -- II. Stretching routines everyday activities: In the morning - Before bed - Everyday stretches - Hands, arms, and shoulders - Neck, shoulders, and arms - Legs, groin, and hips - Lower back tensión - Computer and desk stretches - Spontaneous stretches - Blue-collar stretches - After sitting - Gardening - Stretches for those over 60 - Stretches for kids - While watching TV - Walking - Traveler's stretches - Airplane stretches -- III. Stretching routines: Sports and activities -. Aerobic exercise - Badminton - Baseball/softball - Basketball - Bowling - Cycling - Equestrian sports - Figure skating - Football - Golf - Gymnastics - Hiking - Ice hockey - Inline skating - Kayaking - Martial arts - Motocross - Mountain biking - Racquetball, handball, and squash - Rock climbing - Rodeo - Rowing - Running - Skiing (cross-country) - Skiing (downhill) - Skiing (downhill) snowboarding - Soccer - Surfing - Swimming - Table tennis - Tennis - Triathlon - Volleyball - Weight training - Windsurfing - Wrestling - To teachers and coaches -- IV. Appendix: Caring for your back - PNF stretching - Body tools - Recommended reading - Stretching prescriptions.

Stretching feels good when done correctly. You do not have to push limits or attempt to go further each day. It should not be a personal contest to see how far you can stretch. stretching should be tailored to your particular muscular structure, flexibility, and varying tension levels. The key is regu larity and relaxation. The object is to reduce muscular tension, thereby pro moting freer movement-not to concentrate on attaining extreme flexibility, which often leads to overstretching and injury. We can learn a lot by observing animals. Watch a cat. It instinctively knows how to stretch. it does so spontaneously, never overstretching, continually and naturally tuning up muscles it will have to use.