Looking for the key to optimal performance, recovery, and injury prevention? The revised Stretch to Win offers a complete fascial mobility assessment and flexibility training system to excel in any sport. With the most recent research and science in myofascial anatomy and physiology, Ann and Chris Frederick share their extensive experience in working with athletes of all ages and abilities by demonstrating proven stretching techniques to help you meet your performance and functional goals. Featuring customized stretch sequences specific to your sport or activity, Stretch to Win will enhance your speed, power, and mobility. Sample exercises Figure 6.11 Rhomboid Stretch for the Deep Back Arm Net INSTRUCTIONS 1. Assume a position on all fours with the hands under the shoulders and the knees approximately hip-distance apart. 2. Bend forward from the hips, and thread one arm behind the other with the palm facing up on the floor (see figure 6.11a). Continue reaching the arm across your body to target the area. 3. Lower your body toward the ground to increase the stretch (see figure 6.11b). Press into the floor with the other hand to stabilize. Don't allow the body to collapse. TIP To increase the stretch, lean forward into the shoulder more and reach while you stretch in the exhalation. Figure 7.4 Hip Abductors-Latissimus Dorsi-Quadratus Lumborum Stretch INSTRUCTIONS 1. Assume a position on your hands and knees with the hands wider than the shoulders, the fingers spread apart, and the knees together (see figure 7.4a). 2. Exhale and slowly rock the hips to the right side and turn the head to look toward the feet (see figure 7.4b). 3. Alternate rocking side to side, dropping the hips farther down each time. Figure 8.3 Power net, gluteus medius, and piriformis stretch INSTRUCTIONS 1. The athlete lies in a supine position with the arms out to the sides. Kneel on one knee over athlete’s thighs. 2. Place your outside hand on the outside of the athlete’s ankle and your other hand on the back of the athlete’s knee. Use only slight pressure. The focus of the stretch is the ankle and not the knee. 3. Bend the athlete’s knee to move it toward the center of the chest with the foot below the knee and toward the floor so the leg is in a triangle shape (see figure 8.3). The athlete presses their knee into your hand. 4. Lift the athlete’s body to bring the femur out of the socket and create traction. Then, gently drop the athlete’s weight to find the athlete’s range and increase the stretch. 5. Repeat the stretch on the same side if there is still tightness, or switch sides and repeat.
✔ Author(s): Ann Frederick,Christopher Frederick
✔ Title: Stretch to Win
✔ Rating : 4.5 out of 5 base on (148 reviews)
✔ ISBN-10: 1492515876
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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