🎾 The Stretching Bible The Tối Thượng Cẩm Nang To Improving Thể Lực And Linh Hoạt¶
Giới Thiệu¶
The Stretching Bible The Tối Thượng Cẩm Nang To Improving Thể Lực And Linh Hoạt — tài liệu 952 trang từ thư viện sách tennis.
Chủ đề chính: Thể lực, Shoulder, Wrist, Giải phẫu, Flexibility, Posture
Tóm tắt nội dung (trích từ tài liệu gốc): CONTENTS INTRODUCTION STRETCHING BY ANATOMY Each section features individual stretches plus four sequences Stretches for the Neck and Shoulders Stretches for the Wrists and Hands Stretches for the Back and Sides Stretches for the Hips and Buttocks Stretches for the Upper Legs Stretches for the Lower Legs and Feet STRETCHING SEQUENCES Eight-step targeted routines for all ages and flexibility levels The Morning Wake-Up The Commuter The Desk Worker The Manual Worker Four Time-Pressed Routines The Better Posture Sequence Stretches for Children Stretches for Teenagers Stretches for Seniors Eight St
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Nội Dung Gốc (Tiếng Anh)¶
CONTENTS
INTRODUCTION
STRETCHING BY ANATOMY
Each section features individual stretches plus four sequences
Stretches for the Neck and Shoulders
Stretches for the Wrists and Hands
Stretches for the Back and Sides
Stretches for the Hips and Buttocks
Stretches for the Upper Legs
Stretches for the Lower Legs and Feet
STRETCHING SEQUENCES
Eight-step targeted routines for all ages and flexibility levels
The Morning Wake-Up
The Commuter
The Desk Worker
The Manual Worker
Four Time-Pressed Routines
The Better Posture Sequence
Stretches for Children
Stretches for Teenagers
Stretches for Seniors
Eight Stretches with a Strap
The Stress Reducer
The Pre-Bed Relaxer
Total Body Flexibility � Gentle Sequences
Total Body Flexibility � Intermediate Sequences
Total Body Flexibility � Advanced Sequences
STRETCHES BY SPORT
The Warm-Up
The Cool Down
Twenty sports each with six warm-up and ten cool down stretches
American Football
Archery and Shooting
Baseball and Softball
Basketball and Netball
Cricket
Cycling
Golf
Hiking and Walking
Hockey (Ice and Field)
Kayaking and Canoeing
Rowing
Rugby
Running
Soccer
Skiing and Snowboarding
Swimming
Tennis and other Racquet Sports
Triathlon
Watersports
Weight Training
ACKNOWLEDGEMENTS
Introduction
There are 101 Reasons to Stretch
To sit straighter, stand taller, move more freely, sidestep injury,
release stress, feel younger, improve your golf swing and sleep better.
The Stretching Bible is a one-stop resource that packages stretches and
ready-made sequences in a way that is easy and accessible � whatever
your reasons for wanting to be more supple or mobile. It offers
sequences for different ages, (children, teenagers and seniors),
occupations (commuters, desk workers and manual workers), time
constraints (five minute routines), and level (gentle, intermediate and
advanced).
Stretching techniques are also divided into anatomical sections, such
as for your back and sides or your upper legs, in order to hone in on
exercises for an aching lower back, tight hamstrings or stiff shoulders.
And the final section features highly targeted warm-up and cool down
stretching routines for 20 sports from American football through to
weight training.
In the last few years of bringing sport-specific yoga to athletes as a
Yoga Sports CoachTM, I've witnessed a tenfold increase in interest
within the sports community in what we call `flexibility training'. The
emphasis for athletes is not on replicating pretzel positions (although
advanced stretches are here for those wishing to go deeper), but on
simple, functional techniques to improve performance and reduce
post-exercise muscle soreness.
Of course, the global rise in popularity of yoga and Pilates
demonstrates that many people also want to stretch simply because it
feels good. Some have sedentary desk jobs and need to move and
release muscular tension. Others are seeking a little mental and
physical `space' in a stressful world. Regardless of age, occupation,
situation and perceived flexibility levels there are a range of stretches
to suit everyone, so flick through, experiment and enjoy.
Why Stretch?
To counter the desk job
Many of us now spend eight, nine or ten hours a day at our desks. Add
in time spent commuting and these long periods of sitting can
negatively impact the body. Possibly the biggest side effect of
prolonged sitting is lower back pain and discomfort. Simple stretches
will maintain comfort levels throughout the day and lessen the effect
of sedentary work. Many are so simple and subtle that co-workers
won't even notice that you are stretching. See The Desk Worker
sequence.
To maintain mobility in old age
Our range of motion can (but doesn't have to) lessen gradually over
the years, and these physiological changes, combined with a reduction
in activity, result in stiffer joints, but a good level of flexibility can be
maintained with a regular stretching routine. Many of my best yoga
students are older ladies who outshine me on the mat with their
strong, supple bodies: the product of a lifetime of stretching. Having
said that, it's never too late to start stretching. The emphasis is not on
touching toes or forcing the body into gymnastic shapes but on gentle,
limbering movements to improve blood flow, increase energy and
help facilitate everyday movements.
See Stretching for Seniors sequence.
To avoid injury
Ten-minute stretches post-run or bike ride, or after non-athletic
endeavours such as clearing snow or mowing the lawn, will greatly
reduce the chance of injury. This is stretching as pre-habilitation or
`pre-hab' rather than `rehab' (for which a physiotherapist should be
your first port of call). Sportspeople know they ought to stretch, but
are sometimes unsure what stretches to try for their sport or become
stuck in a rut repeating a routine that is not sport-specific. Aside from
helping sportspeople avoid injury, stretching can vastly reduce the
chances of suffering with DOMS (Delayed Onset Muscle Soreness) or
that inability to bend your knees to descend the stairs 24 to 48 hours
after a squat-heavy gym session.
See Stretches by Sport section.
To improve posture
Modern life demands that we sit a lot while driving, commuting,
working at a desk or relaxing on the sofa, and the temptation to slouch
is ever-present. Gravity and time also play a part in poor posture. But
a few simple stretches, combined with a little back strengthening, can
remedy this and result in a healthier, more upright stance that feels
good and conveys confidence. Many are simple movements, such as
drawing back the shoulders and squeezing the shoulder blades closer,
but will gradually instill an everyday awareness of how we are sitting
or standing. Stretching can make a huge difference to posture,
especially when combined with back-strengthening exercises such as
the Cobra on here.
See the Better Posture sequence.
To relieve stress
Stress is essentially a mental phenomenon and usually the result of a
perceived inability to cope with life's demands, but the effects are
partly physical: gritted teeth, a churning stomach and muscles that feel
`locked' particularly around the shoulders. Stretching unlocks this
muscular tightness. Gentle movements, such as head rolls or relaxing
stretches, calm the mind. This soothing effect is doubled when
stretching is combined with deep breathing. Many people in the West
now flock to yoga as it releases stress through a system of physical
stretching and breathing. Novice yoga students sometimes proceed to
mental control through meditation techniques, but the majority just
enjoy the simple pleasure of lying on a mat, reaching their arms
overhead and other physical stretches.
See The Stress Reducer.
To combat insomnia
It is thought that one in three of us suffer with insomnia and most of
us experience bouts of wakefulness at stressful times of our lives. A
regular pre-bedtime stretching sequence can be part of a winding
down process and help reduce the stress, which may be at the root of
the insomnia. These stretches can be used both to encourage the onset
of sleep and instigate a return to sleep if insomnia strikes in the early
hours of the morning. They are termed `passive stretches', meaning
that they require no balance or strength to perform, and focus on
relaxation.
See The Pre-Bed Relaxer sequence.
Improve athletic performance
Picture a golfer coiling the upper body back in preparation to swing
through, a soccer player diving for the ball or a weight lifter sinking
into a deep squat and it is clear that flexibility can improve power. It
is true to say that you cannot boost power with stretching alone, but a
combination of flexibility and strength training can reap huge benefits
for amateur and professional sportspeople. Improved flexibility can
also help athletes achieve the physical positions they desire, whether
they are triathletes tucking low on the bike to avoid drag or tennis
players lunging sideways to reach a shot.
See the Stretching for Sport section and find your sport.
Types of Stretching
There is a confusing array of stretching types, but, for ease and clarity,
this book largely features two types: `static' and `dynamic' with a few
`assisted' stretches, or those requiring a partner. Used together, static
and dynamic techniques can improve the two components of
flexibility: muscle length and joint range of motion.
Static
When people talk of stretching they are generally referring to static
stretching or holding a stretch without movement. While it may not
have the dramatic returns promised by other forms of stretching, it is
thought to be the safest form. The muscles are relaxed and then
stretched through holding twisting, forward bending or back bending
positions. The muscle is slowly lengthened to the point of tension or
to the `edge' of the stretch. Bouncing or jerking movements, such as
sitting with the soles of your feet together and flapping your knees up
and down, can actually make the muscle contract, achieving the exact
opposite of what is desired. The same contracting response can occur
when we push hard into a stretch. Shaking and grimacing are often
signals of too much, too soon. If this occurs when you stretch, back
off, breathe slowly and deeply and start again.
Dynamic
The term `dynamic' is a loose one, but in this book it refers to
controlled and rhythmic movements mostly used during the warm-up
sections. These movements are gentle, slow and within the person's
normal joint range of motion. They are comfortable and simple, for
example, swinging a leg back and forth or rolling the shoulders. The
main aim is to raise the heart rate slightly and encourage blood flow to
the part of the body that you either intend to stretch deeper or involve
in athletic endeavours.
Sportspeople can also select dynamic movements that mimic their
sport, thereby ingraining movement patterns in their minds before
actually picking up a racquet or running on the track. These
movements can be made faster and more dynamic by adding skipping
or walking, but only if the athlete has no injuries and takes care.
Do you need to warm up or do dynamic stretches before holding static
stretches? It will only help, especially if you feel very stiff, are largely
sedentary or are elderly. Warm muscles respond better to stretching.
HOW LONG SHOULD I HOLD A STRETCH?
According to studies, 30 seconds is the ideal amount of time to hold a
stretch. Beyond this, little more is gained in terms of flexibility. Of course,
this depends who you talk to. Sports scientists would probably say 20-30
seconds while some schools of yoga hold postures for three minutes. I
think it depends on what you've done prior to stretching and which muscle
group you are targeting. For example, a minute would seem like a long
time to stretch the delicate neck muscles if they are a little stiff, but you
can hold a stretch for the larger, thicker muscles of the hips after a long
bike ride and still deepen the stretch after two minutes. If you are
stretching to aid relaxation, you may also want to hold for longer; this is
reflected in the pre-bed and stress-releasing sequences later in the book.
Assisted or partner
The Stretches by Sport section contains some techniques done with
the aid of a partner, either performing the stretch together or taking
turns to lengthen one another's muscles. Work with a partner you trust
and communicate continually during the stretching process. If you are
the one assisting, regularly ask your partner how they feel and look
for signs of discomfort (such as grimacing) which may mean you are
pushing too quickly or too far. Partner stretching is also a great means
of forging bonds between sports team members.
WHAT IS FLEXIBILITY?
The term flexibility refers to achieving full range of motion around a joint,
for example, being able to rotate your ball-and-socket shoulder joint freely
across 365 degrees when `rolling' your shoulder. Full range of motion is
ideal as it allows joints to adapt to stress imposed on the body and
decreases the potential for injury. A good motto for range of motion is
`move it, or lose it.' To achieve it, we need to target both joint range of
motion (the motion available at the joint) and muscle length (the ability of
a muscle crossing the joint to lengthen). The techniques in this book target
both joint range of motion with dynamic head rolling or leg swinging-type
techniques and muscle length through static or long-held stretching.
What Determines Flexibility?
The degree of flexibility you possess is determined by a number of
factors some of which (like genetics) are out of your control.
Therefore, the type of stretch you choose depends on your body. One
person's `advanced' stretch might be another's `gentle'. Never try to
mimic a photograph of an advanced stretch if it doesn't suit you
physically or causes discomfort or pain. It cannot be stressed enough:
all that matters is that you feel the correct muscles lengthening.
Flexibility is determined by a number of factors, including:
� Sex Women have greater range of motion than men at the hips,
knees and ankles, according to research. Studies comparing upper
body mobility between the sexes, such as shoulder range of
motion, are less conclusive, showing females have superior range
of motion in some planes while men excel in others.
� Age Muscles can become stiffer as we age as do the supporting
ligaments and tendons, but decreased activity may also be a major
reason that we lose mobility. There is also less lubricating joint
fluid. However, stretching and other activity gradually improves
lubrication until movement becomes easier. `An analogy is [that
of] applying a drop of oil to a stubborn gate and then opening and
closing it until it stops squeaking,' explains Dr Mark S. Lachs,
Director of the Centre for Aging Research and Clinical Care at the
Weill Medical College of Cornell University.
SEVEN RULES FOR SAFE STRETCHING
Just like with any other activity, it is possible to damage muscles by
stretching, usually by pushing too hard or too fast. Follow these seven
simple rules to ensure your stretching regime works for, not against, you.
1 Don't stretch cold muscles Brisk walking or limbering movements,
such as making circular movements with the arms, will raise the body
temperature and make the muscles more pliable and responsive to
stretching.
2 Don't push too far, too soon Muscles will contract in response to
quick, aggressive stretching, creating exactly the opposite effect to
lengthening. Begin at the `edge' of the stretch by experiencing a light
tension then gradually deepen over time. This way you override the body's
natural `contract to protect' mechanism.
3 Stretching shouldn't hurt Grimacing and shaking should not be
visible when stretching. Again, this will only trigger the body's safety
mechanisms and cause the muscles to tighten further.
4 Get expert advice regarding injuries Stretching is a fantastic way of
preventing common overuse injuries but may not be part of a
rehabilitation plan. Check with your physiotherapist or medical practitioner
before embarking on stretches that target your injured area.
5 Stay for 20-60 seconds For some, having the patience to hold a static
stretch can be challenging, but standing on one leg, lifting the other and
doing a cursory five-second tug will not lengthen the thighs, or quadriceps,
after a run. Spend 20-60 seconds holding a stretch or follow a more
dynamic sequence that keeps the muscles moving and holds your interest.
6 Don't forget to breathe Slow, deep breathing aids the stretching
process by triggering the body's parasympathetic `rest and restore'
response � the opposite of the heightened `fight or flight'. This relaxes
muscles, which, in turn, aids stretching. If deep breathing is new to you,
just breathe slower and through your nose.
7 Exit slowly Take your time to come out of the stretch particularly if
you've held the position for over a minute as exiting quickly might
injure the lower back. This is particularly relevant to standing or sitting
forward-bending movements often used to stretch the hamstrings.
� Genetics The composition of elastin and collagen in the
connective tissue is determined by birth. This explains why some
people seem to be naturally supple. However, through regular and
diligent stretching it is possible to improve the elastic quality of
muscles and improve flexibility. In my experience, the people who
become visibly more supple in the fastest time stretch at least three
or four times a week.
� Body Proportions A man with broad shoulders may struggle to do
some advanced shoulder stretches and this is simply a matter of
body shape. The problem can usually be circumvented with the
use of stretching aids, such as straps. Possessing shorter legs and a
long torso also simply means that it's easier to do certain stretches
such as reaching for your toes when sitting or standing. This
doesn't mean that the owner of this type of body does not still
need to stretch their hamstrings � they just make it look easy.
WHEN SHOULD I STRETCH?
Whenever you remember: waiting for the kettle to boil, in the shower or
while watching T.V. Some people like to stretch in the morning while
others favour a post-work stretching routine to de-stress and relax. Stretch
before and after exercise, but do gentle, limbering movements beforehand
and save the longer-held or static stretches for after the workout. Little and
often is ideal, but do what you can.
HOW FLEXIBLE AM I?
It's too easy to label yourself as `supple' or `stiff', but the truth is most
people are a bit of both, depending on what area of the body they are
stretching. You may struggle to touch your toes, but show superior hip
flexibility by lying on your back � frog-like � with your legs bent and
soles of your feet together. Therefore, flexibility must be seen as specific
to a particular joint or muscle. There is a baffling array of tests which
measure flexibility if you are serious about measuring progress.
Otherwise, simply work within your limits and enjoy stretching for the
many benefits it provides.
Stretching Aids and Equipment
A simple tool such as an old tie, dressing gown belt or purpose-made
cotton yoga strap can open up a world of new stretches for those with
limited flexibility, letting you move into the correct position. A classic
example of this is the seated hamstring stretch where the legs are
straightened out and the person stretching leans forwards to touch
their toes. For more than half the population, this will simply result in
stretching the lower back. By looping a strap around the soles of the
feet and sitting more upright, the stretch shifts to the correct muscles:
the hamstrings at the back of the thighs. You may also benefit from
sitting on the edge of a cushion or a yoga foam block. This tilts the
pelvis forwards, which, again, takes the pressure off the back. I
liberally distribute straps and blocks during yoga sessions to account
for levels of flexibility and recommend using both to anyone with
limited range of motion. Here are a few useful aids.
Stretching aid 1: strap
Straps can be used in various ways such as looping around the feet in
seated hamstring stretches or aiding shoulder stretches. You don't
need to buy a purpose-made cotton yoga strap as an old tie or dressing
gown belt makes a good substitute.
Here are three examples of strap usage:
1 Lying Hamstring Strap Stretch
Looping a strap around the sole of the foot makes this classic
hamstring stretch accessible for everyone, however resistant the
muscles. The intensity of the stretch can also be altered by walking
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[Cuối tài liệu]
9. ROUNDED BACK STRETCH
Sit with your legs bent and feet on the floor. Clasp your hands around the
back of your thighs. Round your back, let your head drop down and lean
back.
10. SEATED TWIST
Stretch your legs out in front. Bend your left leg and step it over your
right. Wrap your right arm around your leg and draw it into your body.
Drop your left fingertips behind your back and begin to rotate your torso
to the left in stages: lower back, mid back and shoulders and finally your
head turns to look to the left. Repeat on the other side.
GOING DEEPER: WIDE-LEGGED BACK STRETCH
This stretch will lengthen the lifting muscles in your back while
simultaneously stretching the hamstrings and inner thighs. Ensure that you
can comfortably perform a Wide Legged Forward Bend with your hands
resting on the floor under each shoulder. The trick to this technique is to
have very little weight resting on your hands so lean back a little to shift
your weight onto your heels.
From the Wide-Legged Forward Bend position, start to move your
fingertips forwards until your arms straighten. Continue to lean back onto
the heels a little until you feel a stretch in your back. To deepen this back
stretch, tuck your chin in and round your back slightly.
Acknowledgements
Such a visual book demanded outstanding models and I'm so grateful
for Rory Spicer, Jianhua Liang, Ian Shaw, Lilly Morgado, Rosie
Master and my husband Tom Williamson for providing their time,
energy and a willingness to be bent into a variety of shapes for the
camera. My three children; Lauren Skye, Finlay and Cameron, along
with the lovely Eliza Granville, stepped in to shoot the Stretches for
Children and Stretches for Teenagers sequences as well as the Wrists
and Hands chapter, and all deserve a special mention. Thank you also
to Sarah Connelly, my editor at Bloomsbury, for being calm,
professional and logging and labelling the images so efficiently. A
final dedication must go to the laid-back Grant Pritchard who shot
750-something perfect photos without raising an eyebrow. It was fun
working with you and I hope you picked up a stretch or two for your
lower back.
Bloomsbury Sport An imprint of Bloomsbury Publishing Plc
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BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing
Plc This electronic edition published in 2017 by Bloomsbury Publishing Plc
First published in 2017
� Lexie Williamson, 2017
Photos by Grant Pritchard Photography Photos on Stretches By Sport opening
page � Getty Images Lexie Williamson has asserted her right under the
Copyright, Designs and Patents Act, 1988, to be identified as the Authors of this
work.
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