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Stretching FAQStretching FAQ
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PART 1:
Introduction
Disclaimer
Acknowledgements
About the Author
1 - Physiology of Stretching
1.1 - The Musculoskeletal System
1.2 - Muscle Composition
1.2.1 - How Muscles Contract
1.2.2 - Fast and Slow Muscle Fibers
1.3 - Connective Tissue
1.4 - Cooperating Muscle Groups
1.5 - Types of Muscle Contractions
1.6 - What Happens When You Stretch
1.6.1 - Proprioceptors
1.6.2 - The Stretch Reflex
1.6.2.1 - Components of the Stretch Reflex
1.6.3 - The Lengthening Reaction
1.6.4 - Reciprocal Inhibition
PART 2:
2 - Flexibility
[2.1 - Types of Flexibility]?Create
[2.2 - Factors Limiting Flexibility]?Create
2.2.1 - How Connective Tissue Affects Flexibility
2.2.2 - How Aging Affects Flexibility
2.3 - Strength and Flexibility
2.3.1 - Why Bodybuilders Should Stretch
2.3.2 - Why Contortionists Should Strengthen
2.4 - Overflexibility
3 - Types of Stretching
3.1 - Ballistic Stretching
3.2 - Dynamic Stretching
3.3 - Active Stretching
3.4 - Passive Stretching
3.5 - Static Stretching
3.6 - Isometric Stretching
3.6.1 - How Isometric Stretching Works
3.7 - PNF Stretching
3.7.1 - How PNF Stretching Works
PART 3:
4 - How to Stretch
4.1 - Warming Up
4.1.1 - General Warm-Up
4.1.1.1 - Joint Rotations
4.1.1.2 - Aerobic Activity
4.1.2 - Warm-Up Stretching
4.1.2.1 - Static Warm-Up Stretching
4.1.2.2 - Dynamic Warm-Up Stretching
4.1.3 - Sport-Specific Activity
4.2 - Cooling Down
4.3 - Massage
4.4 - Elements of a Good Stretch
4.4.1 - Isolation
4.4.2 - Leverage
4.4.3 - Risk
4.5 - Some Risky Stretches
4.6 - Duration, Counting, and Repetition
4.7 - Breathing During Stretching
4.8 - Exercise Order
4.9 - When to Stretch
4.9.1 - Early-Morning Stretching
[4.10 - Stretching With a Partner]?Create
4.11 - Stretching to Increase Flexibility
4.12 - Pain and Discomfort
4.12.1 - Common Causes of Muscular Soreness
[4.12.2 - Stretching with Pain]?Create
4.12.3 - Overstretching
[4.13 - Performing Splits]?Create
4.13.1 - Common Problems When Performing Splits
4.13.2 - The Front Split
4.13.3 - The Side Split
4.13.4 - Split-Stretching Machines
PART 4:
Appendix A - References on Stretching
A.1 - Recommendations
A.2 - Additional Comments
Appendix B - Working Toward the Splits
B.1 - lower back stretches
B.2 - lying buttock stretch
B.3 - groin and inner-thigh stretch
B.4 - seated leg stretches
B.4.1 - seated calf stretch
B.4.2 - seated hamstring stretch
B.4.3 - seated inner-thigh stretch
B.5 - psoas stretch
B.6 - quadricep stretch
[[Stretching FAQ B.7 - lying `V' stretch|B.7 - lying `V' stretch]]
Appendix C - Normal Ranges of Joint Motion
C.1 - Neck
C.2 - Lumbar Spine
C.3 - Shoulder
C.4 - Elbow
C.5 - Wrist
C.6 - Hip
C.7 - Knee
C.8 - Ankle
Index
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- Muscle,
- Passive,
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2 - Flexibility,
2.4 - Overflexibility,
3 - Types of Stretching,
3.2 - Dynamic Stretching,
3.3 - Active Stretching,
3.7 - PNF Stretching,
4.1.1 - General Warm-Up,
4.1.1.1 - Joint Rotations,
4.12.3 - Overstretching,
4.13- Side,
4.13.2 - The Front Split,
4.4.1 - Isolation,
4.4.2 - Leverage,
A.2 - Additional Comments,
Acknowledgements,
Author,
C.1 - Neck,
C.2 - Lumbar Spine,
C.3 - Shoulder,
C.5 - Wrist,
C.7 - Knee,
C.8 - Ankle,
Cooling Down,
Disclaimer,
Elbow,
Exercise Order,
FAQ,
Health,
Index,
Introduction,
Performing Splits,
Proprioceptors,
Risk,
Static Stretching,
Stretch,
Stretching FAQ Part 3,
Stretching Part,
Stretching,
Warming Up,
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