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Stretching
and Flexibility preface
Table
of Contents
Introduction
Physiology
of Stretching
Flexibility
Types
of Stretching
How
to Stretch
References
on Stretching
Working
Toward the Splits
Normal
Ranges of Joint Motion
Index
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Stretching and Flexibility - References on Stretching
by Brad Appleton
<bradapp@enteract.com>
http://www.enteract.com/~bradapp/
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chapter.
I don't know if these are all good, but I am aware of the
following books and videotapes about stretching:
Stretch and Strengthen, by Judy Alter
Softcover, Houghton Mifflin Company (Publishers) 1986, 241 pages
$12.95 (US), ISBN: 0-395-52808-9
(also by Judy Alter: Surviving Exercise,
Softcover, Houghton Mifflin 1983, 127 pages, ISBN: 0-395-50073-7)
Sport Stretch, by Michael J. Alter
Softcover, Leisure Press (Publisher) 1990, 168 pages
$15.95 (US), ISBN: 0-88011-381-2
Leisure Press is a division of Human Kinetics Publishers, Inc.
in Champaign, IL and may be reached by phone at 1-800-747-4457
Science of Stretching, by Michael J. Alter
Clothcover, Leisure Press (Publisher) 1988, 256 pages
$35.00 (US), ISBN: 0-97322-090-0
Stretching, by Bob Anderson (Illustrated by Jean Anderson)
Softcover, Random House (Publisher) $9.95 (US), ISBN: 0-394-73874-8
Stretching For All Sports, by John E. Beaulieu
Athletic Press 1980, Pasadena, CA
Stretching Without Pain, by W. Paul Blakey
Softcover, Bibliotek Books (Publishers) 1994, 78 pages
$14.99 (US), ISBN: 1 896238 00 9
The Muscle Book, by W. Paul Blakey
Softcover, Bibliotek Books (Publishers) 1992, 48 pages
$10.99 (US), ISBN: 1 873017 00 6
Health & Fitness Excellence: The Scientific Action Plan,
by Robert K. Cooper, Ph.D.
Softcover, Houghton Mifflin Company (Publishers) 1989, 541 pages
$12.95 (US), ISBN 0-395-54453-X
Stretching for Athletics, by Pat Croce (2nd edition)
Softcover, Leisure Press (Publisher) 1984, 128 pages
$11.95 (US), ISBN: 0-88011-119-4
ExTension: The 20-minutes-a-day, Yoga-Based Program to Relax, Release,
and Rejuvenate the Average Stressed-Out over-35-year-old body,
by Sam Dworkis with Peg Moline
Softcover, Poseidon Press (Publisher) 1994, 192 pages
$20 (US), ISBN: 0-671-86680-X
Jean Frenette's Complete Guide to Stretching, by Jean Frenette
Softcover, $10.95 (US), ISBN: 0-86568-145-7
(also by Jean Frenette, Beyond Kicking: A Complete Guide to
Kicking and Stretching, $12.95 (US), ISBN: 0-86568-154-6)
Mobility Training for the Martial Arts, by Tony Gummerson
Softcover, A&C Black (Publishers) 1990, 96 pages
$15.95 (US), ISBN: 0 7136 3264 X
SynerStretch For Total Body Flexibility, from Health For Life
Softcover, 1984, 29 pages, $11.95 (US), ISBN: 0-944831-05-2
(A videotape which is an updated version of this same course
is also available for $39.95 (US))
HFL can be reached by phone at 1-800-874-5339
Staying Supple: The Bountiful Pleasures of Stretching, by John Jerome
Softcover, Bantam Books 1987, 151 pages
ISBN: 0-553-34429-3
Light on Yoga, by B. K. S. Iyengar
NY Schocken Books 1979, 544 pages
$18 (US), ISBN: 0-8052-1031-8
Light on Pranayama, by B. K. S. Iyengar
Crossroad Publishers 1985, 200 pages
ISBN: 0-8245-0686-3
Ultimate Fitness through Martial Arts, by Sang H. Kim
[ chapter 8 (pages 147-192) is devoted to flexibility ]
Softcover, Turtle Press (Publishers) 1993, 266 pages
$16.95 (US), ISBN: 1-880336-02-2
(This book and other items may be ordered from Turtle Press by calling
1-800-77-TURTL in the United States)
Stretching Scientifically : a Guide to Flexibility Training, by Tom Kurz
3rd edition, completely revised
Softcover, Stadion (Publisher) 1994, 147 pages
$18.95 (US), ISBN: 0-940149-30-3
(also by Tom Kurz: Science of Sports Training,
$26.95-Softcover, $39.95-Hardcover)
(A Videotape entitled Tom Kurz' Secrets of Stretching
is also available from Stadion for $49.95 (US)).
Stadion can be reached by phone at 1-800-873-7117
Beyond Splits (Volume I and Volume II), by Marco Lala
Videotapes available from Marco Lala Karate Academy,
P.O. Box 979, Yonkers, NY USA 10704
the tapes are $39.95 each (Vol.I and Vol.II are separate tapes)
Facilitated Stretching: PNF Stretching Made Easy, by Robert E. McAtee
Softcover, Human Kinetics Publishers 1993, 96 pages
$16.00 (US), ISBN: 0-87322-420-5
The Woman's Stretching Book, by Susan L. Peterson
Softcover, Leisure Press (Publisher) 1983, 112 pages
$11.95 (US), ISBN: 0-88011-095-3
The Health For Life Training Advisor, edited by Andrew T. Shields
Softcover, Health for Life 1990, 320 pages
$29.95 (US), ISBN: 0-944831-22-2
Yoga the Iyengar Way, by Silva, Mira and Shyam Mehta
Knopf Publishers
$20 (US), ISBN: 0-679-72287-4.
Stretch!, by Ann Smith
Acropolis Books 1979
The Book About Stretching, by Dr. Sven-A Solveborn, M.D.
Japan Publications, 1985
Stretching the Quick and Easy Way, by Sternad & Bozdech
Softcover, $9.95 (US), ISBN: 0-8069-8434-1
Complete Stretching, by Maxine Tobias and John Patrick Sullivan
Softcover, Knopf (Publisher), $17.95 (US), ISBN: 0-679-73831-2
(also by Maxine Tobias: Stretch and Relax)
My best recommendations are for Sport Stretch and Stretching
Scientifically, followed by Health & Fitness Excellence,
SynerStretch, or Stretch and Strengthen. Mobility
Training for the Martial Arts also has quite a bit of valuable
information and stretches. The Health for Life Training Advisor
has a lot of information about stretching and muscle physiology,
but it is not strictly about stretching and contains a ton of
other information about all aspects of athletic training and performance
(which I find to be invaluable). If you don't want to get into too much
technical detail and are looking for a quick but informative read, then I
recommend Stretching Without Pain. If you really want to
delve into all the technical aspects of stretching, including physiology,
neurophysiology, and functional anatomy, then you must get Science
of Stretching. If you want to know more about PNF stretching, then Facilitated
Stretching is the book to get. If you are looking for yoga or
active stretches you simply must take a look at ExTension
(also your local library probably has quite a few books and/or videotapes
of yoga exercises). If you want to know more about muscle anatomy and
physiology but don't have a lot of technical interest or background in
those two fields, The Muscle Book is highly recommended.
Many of the other books don't have as much detail about stretching and
what happens to your muscles during a particular stretch, they just
present (and illustrate) a variety of different exercises. Also, most of
the stretches presented in these books are to be performed alone. Sport
Stretch, SynerStretch (both the videotape and the
book), and Mobility Training for the Martial Arts present
stretches that you can perform with the assistance of a partner.
In general, Health For Life (also known as HFL)
and Human Kinetics Publishers have a tremendously wide
variety of technical, no-nonsense, exercise related books and videotapes.
I would highly recommend contacting both organizations and asking for
their free catalogs:
Human Kinetics Publishers
1607 North Market Street
P.O. Box 5076
Champaign, IL USA 61825-5076
1-800-747-4457 (US)
1-800-465-7301 (Canada)
Health For Life
8033 Sunset Blvd., Suite 483
Los Angeles, CA USA 90046
1-800-874-5339
Here is a little more information about some of the references (I haven't
actually read or seen all of them so I can't comment on all of them):
- Sport Stretch
- This book has a very thorough section on all the details about how
stretching works and what different stretching methods to use. It also
contains over 300 illustrated stretches as well as various stretching
programs for 26 different sports and recreational activities. Each
stretching program takes about 20 minutes and illustrates the 12 best
stretches for that activity. In my humble opinion, this is the most
complete book I was able to find on the subject of stretching
(however, Science of Stretching, by the same author, is
even more comprehensive). Some of you may prefer Kurz' book to this
one, however, since it is more devoted to increasing flexibility.
- Science of Stretching
- This book explains the scientific basis of stretching and discusses
physiology, neurophysiology, mechanics, and psychology as they all
relate to stretching. The book makes thorough use of illustrations,
charts, diagrams, and figures, and discusses each of its topics in
great detail. It then presents guidelines for developing a flexibility
program, including over 200 stretching exercises and warm-up drills. I
suppose you could think of this book as a "graduate-level
version" of Sport Stretch.
- Stretching Scientifically
- This is an excellent book that goes into excruciating detail on just
about everything you want to know about stretching. It also contains a
variety of stretches and stretching programs and is geared towards
achieving maximal flexibility in the shortest possible amount of time.
The only problem I found in this book is that some of the discussion
gets very technical without giving the reader (in my opinion)
sufficient background to fully understand what is being said. I
believe that Sport Stretch does a better job of
explaining things in a more comprehensible (easily understood)
fashion.
- Facilitated Stretching
- Most of the reading material that is devoted to PNF stretching is
highly technical. This book attempts to break that trend. It tries to
explain the history and principles of PNF without getting too
technical, and shows how to perform PNF techniques that are
appropriate for healthy people (complete with illustrations and
easy-to-follow instructions). This book also contains a chapter which
discusses the role of PNF techniques during injury rehabilitation.
According to the publisher:
The stretches in Facilitated Stretching are known as
CRAC (contract-relax, antagonist-contract) stretches. CRAC stretches
are the safest PNF stretches because there is no passive movement --
the athlete performs all of the stretching. Facilitated
Stretching contains 29 CRAC stretches, which address most of
the major muscle groups: 18 are single-muscle stretches, and 11 use
the spiral-diagonal patterns that are the heart of PNF stretching.
Once readers have learned these stretching techniques, they will be
able to design additional stretches for almost any muscle or muscle
group. The book also features many self-stretching techniques that
athletes can use to maintain their gains in range of motion.
- SynerStretch
- This is a "course" from HFL which claims that you can
achieve "total body flexibility in just 8 minutes a day." It
explains and presents two excellent stretching routines: one for
increasing flexibility and one for maintaining flexibility. It was the
only work that I found which discusses the importance of performing
certain stretches in a particular order. It is important to note that
there is a significant difference between the printed and videotape
versions of this course (aside from price): The printed version has a
much more thorough discussion of theory, exercise selection, and
exercise order; whereas the stretching routines presented in the
videotape are better explained, and more "up to date".
- Stretch and Strengthen
- This is very good, but the author makes a few mistakes in some
places (in particular, she seems to equate the stretch reflex,
reciprocal inhibition, and PNF with one another). The book is devoted
to static stretching and to performing strengthening exercises of the
muscles stretched. Each exercise explains what to do, what not to do,
and why. There is also a separate section for diagnosing and
correcting some problems that you may encounter during a particular
stretch.
- Health & Fitness Excellence
- Simply put, this is one of the best books available on overall
health and fitness. It has two chapters devoted to flexibility
training that explain and provide several static and PNF stretches
(although it refers to the PNF stretches as tighten-relax
stretches). This is not a "fad" book! It uses
sound, proven, scientific principles and research (explained in simple
terms) to present programs for: reducing stress, strength and
flexibility training, nutritional wellness, body fat control, postural
vitality, rejuvenation and living environments design, and mind and
life unity. I highly recommend this book.
- ExTension
- This is a fantastic book of yoga exercises. Each exercise is very
well explained along with instructions on what to do if you don't seem
to feel the stretch, or think you are feeling it in the wrong place.
It is chock-full of useful information and is very well written.
- Stretching Without Pain
- The author, W. Paul Blakey, is a practicing Osteopath, and former
international ballet dancer. The book is very similar in format and
content to this document, only it has well over a hundred
illustrations, and also covers some additional material not found in
this document (such as mental and emotional aspects to stretching and
"stretching warzones"). It is one of the best quick, easy,
and up-to-date stretching introductions that you will find. I can't
think of any other book that is under a hundred pages that covers as
much as this book does (including isometric and PNF stretches). For
more information about this book, contact Twin Eagles Educational and
Healing Institute at `http://www.sunshine.net/www/0/sn0016'.
You can also reach the author by e-mail at `TEEHI@sunshine.net'.
- The Muscle Book
- The author, Paul Blakey, is a practicing Osteopath, and former
international ballet dancer. He has written and illustrated this book
to help everyone who needs to know more about their own muscles, and
how to look after them. The book clearly identifies the major surface
muscles of the human body, and shows how they work. For each muscle
there is straightforward information about first aid by massage, and
an indication of particular dangers to watch for. All students of
physique, and in particular dancers and gymnasts should find this book
useful. For more information about this book, contact Twin Eagles
Educational and Healing Institute at `http://www.sunshine.net/www/0/sn0016'.
You can also reach the author by e-mail at `TEEHI@sunshine.net'.
- Mobility Training for the Martial Arts
- This book is also quite good and quite comprehensive, but not as
good (in my personal opinion) as Sport Stretch or Stretching
Scientifically.
- Staying Supple
- This book is a little old but is wonderfully written (although it
could be organized a bit better). It contains information at just
about every level of detail about stretching, increasing and
maintaining suppleness, and preventing the loss of suppleness. There
is also a glossary of terms and concepts near the end of the book.
- Stretching
- A lot of people like this one. It presents a wide variety of
stretches and stretching routines and does a good job of explaining
each one. It does not go into too much detail about stretching other
than just to present the various stretches and routines.
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