By Laurence E. Holt PhD, Thomas W. Pelham MS, PT, CSCS, Jason Holt PhD (auth.)
This groundbreaking publication is a definitive advisor to flexibility and revises the conceptual framework of the sphere. In Flexibility: A Concise Guide, the authors offer a clean standpoint on flexibility, person who demanding situations present pondering perform, from the conceptual foundations of analysis to the sensible functions of stretching recommendations in a few domain names. All significant different types of flexibility strategy and coaching are coated during this finished textual content, with an emphasis on whilst and the way to exploit each one technique adequately and successfully. particular purposes to rehabilitation, activity, health, and dance make this publication a useful source for all practitioners and execs within the box of human move. Combining 3 many years of recreation and rehabilitation study with severe and artistic pondering and research, Flexibility: A Concise consultant is a must have source for activities medication physicians, orthopedic surgeons, actual therapists, athletic therapists, chiropractors, coaches, and different execs.
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Additional info for Flexibility: A Concise Guide: To Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation
Contraindications: What Not To Do • The use of excess force by a partner or device that creates extreme tension in soft tissues is never recommended (Figs. 1-9 and 1-10). • Placing unnecessary stress on joint capsules, ligaments, or articulating surfaces is never recommended (Fig. 1- Jl). FIGURE 1-9. Passive partner stretching. Forceful stretch on hamstrings. FIGURE 1-10. Passive partner stretching. Forceful stretch on lumhar and thoracic tissues. 22 1. Stretching Techniques and Exercise Prescriptions FIGURE 1-11.
FIGURE Flexibility: A Concise Guide Exercise 3-Hip Flexors (Alternative Methods) FIGURE 2-21. Yoga stretch. Assume lunge position. arms overhead as depicted. Perform a series of slow inhalations/exhalations. stretching further with each exhalation (30+ seconds). FIGURE 2-22. Slow/static stretch (position of exercise). S in semi-lunge position, maintaining ideal back posture. In a slow and smooth motion, S further flexes the forward leg. maintaining the back knee on the floor. The hands may be used for stability.
By isometrically contracting the abdomina Is, S can control the tendency to increase the lordotic curve in the lumbar region. 40 3. Stretching the Major Muscle Groups of the Upper Limb Exercise 8-Shoulder Horizontal Adductors (3S Method) 3-9. Muscles to be stretched (pectoralis major, anterior deltoid, and coracobrachialis). FIGURE FIGURE 3-10. 3S shoulder horizontal adductors (position and initial phase of exercise). S is in a long sitting position, legs straight, with ideal back posture, and arms raised to shoulder level and horizontally abducted, with elbows straight.