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Stretching is Not the best way to become flexible |
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13 | (8) |
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Why Americans lose flexibility as they grow older |
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the dangers of physically stretching muscles and ligaments |
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the role of antagonist passive insufficiency |
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the nature and function of the stretch reflex |
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how to master muscular tension |
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how to inhibit the stretch reflex |
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intensive and extensive learning methods |
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Waiting out the Tension-relaxed stretching as it should be |
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21 | (6) |
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Just relax---when and when not to use the technique of Waiting out the Tension |
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Victor Popenko's key to mobility |
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the importance of visualization |
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why fear and anxiety reduce your flexibility |
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maximizing perceived safety in the stretch |
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Proprioceptive Neuromuscular Facilitation |
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27 | (2) |
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How Kabat's PNF fools your stretch reflex |
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the function of the Renshaw cell |
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why it works to pre-tense a stretched muscle |
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Isometric stretching rules! |
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29 | (2) |
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Why contract-relax stretching is 267% more effective than conventional relaxed stretching |
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what the `frozen shoulder' has to teach us |
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the lifestyle problem of `tight weakness' |
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why isometrics is more practical than weights |
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Extreme flexibility through Contrast Breathing |
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31 | (4) |
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How to breathe your way to greater flexibility |
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effective visualizations for the tension/release sequence |
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avoiding the dangers of hyperventilation |
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Forced Relaxation-the Russian spirit of stretching |
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35 | (2) |
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How to turn the contract-relax approach into a thermonuclear stretching weapon |
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determining correct duration |
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tips for the correct release of tension |
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The final frontier: why Clasp Knife stretches will work when everything else fails |
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37 | (2) |
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How to cancel out the stretch reflex |
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taking advantage of the inverse stretch reflex |
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the last line of defense against injuries |
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shutdown threshold isometrics |
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mastering the Golgi tendon reflex |
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Why you should not stretch your ligaments-and how you can tell if you are |
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39 | (2) |
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Yoga postures and stretches to avoid at all costs |
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the function and limitations of your ligaments |
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41 | (2) |
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Rest, Ice, Compression and Elevation |
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what happens when a muscle gets injured |
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contracting and releasing the injury |
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why stretching won't help a bad back and what to do instead |
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The demographics of stretching |
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43 | (2) |
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Why your age and sex should determine your stretches |
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the best---and worst---stretches for young girls, boys and adolescents |
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a warning for pregnant women |
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what's best for older folks |
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The details, the schedule |
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45 | (2) |
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Isometric stretches---when to do them and how often |
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how to know if you are doing too much |
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Bill `Superfoot' Wallace's hardcore stretching schedule |
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correct order and choice of stretch |
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why isometric stretching should be the last exercise you do in your day |
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The Relax into Stretch drills-a quick reference |
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47 | (46) |
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49 | (2) |
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The Spine Decompression Hang |
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51 | (3) |
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54 | (3) |
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57 | (3) |
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60 | (1) |
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The Lateral Neck and Trap Stretch |
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61 | (1) |
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62 | (1) |
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The Anti-Slouch Neck Stretch |
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63 | (1) |
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64 | (1) |
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65 | (2) |
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67 | (1) |
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The Biceps and Shoulder Stretch |
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68 | (1) |
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The Shoulder Blade and Lat Stretch |
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69 | (2) |
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71 | (2) |
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73 | (1) |
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74 | (1) |
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The Good Morning Hamstring Stretch |
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75 | (3) |
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75 | (1) |
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76 | (1) |
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77 | (1) |
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The Kneeling Hip Flexor Stretch |
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78 | (2) |
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TheLunge Hip Flexor Stretch |
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80 | (2) |
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The Karate Stance Hip Flexor Stretch |
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82 | (2) |
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The Karate Stance Groin Stretch |
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84 | (2) |
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86 | (3) |
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89 | (2) |
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The Shin and Instep Stretch |
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91 | (2) |
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How much flexibility do you really need? |
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93 | (3) |
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Why excessive flexibility can be detrimental to athletic performance |
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why old school strogmen instinctively avoided stretching |
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what stretches powerlifters and weightlifters do and don't need |
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warning examples from sprinting, boxing and kickboxing |
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When flexibility is hard to come by, build strength |
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96 | (1) |
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Plateau-busting strategies for the chronically inflexible |
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high total time under tension |
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Two more plateau busting strategies from the iron world |
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97 | (2) |
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Popenko's flexibility data |
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How to exceed your old limits with the stepwise progression |
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Advanced Russian Drills for Extreme Flexibility-A Quick Reference |
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99 | (39) |
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100 | (2) |
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102 | (2) |
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104 | (2) |
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106 | (2) |
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108 | (1) |
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109 | (5) |
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Hip Flexor/Quad Stretches |
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114 | (3) |
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117 | (1) |
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118 | (5) |
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123 | (3) |
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The Modified Reverse Triangle |
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126 | (2) |
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128 | (3) |
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131 | (7) |
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Relax into Stretch delivers instant flexibility! |
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138 | |
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