Natasha Diamond-Walker

I'm inclined to agree with some of the reviews that I've read. This is a fairly low level book on stretching. Ok it's for beginners and that's pretty much what it is. The introduction kind of says that stretching is good for you and helps in recovery from exercise and helps prevent injury but there is nothing there about muscle or tendon physiology. I rarely give up on a book but this was not really what I was looking for. My physio has given me some low level exercises which are more focused and relevant than what's in the book. I guess if you do all the exercises that are in the book you would still be pretty flexible and in good shape.
I did pick up a few good tips for myself from it. As follows:
Chapter 2 How to Stretch
For a stretch to be effective, you should hold the position for a minimum of 15 to 30 seconds. For the older population, some studies indicate a greater benefit when holding the stretch longer, for 30 to 60 seconds. As long as you don’t feel light-headed, you can hold the stretch for up to a minute.
Be Consistent
Generally speaking, stretch with a long, slow, progressive focus on the muscles to produce a proper stretch. Any sudden jerky movements can result in injury or pain. A lot of novices tend to bounce through a stretch, which is counterproductive. If you bounce, you don’t give your muscles a chance to work on a cellular, neurological, or chemical level. You need to allow enough time for a neurological response to relax the muscle.
First of all, most basic stretches fall into just two categories: They are either dynamic or static, depending on whether or not you’re moving during the stretch. Static exercises are further distinguished between passive or active, depending on whether an external force is applied to the targeted muscle. Other more sophisticated types of stretches—such as isometric and PNF—are essentially variations of these basic types of stretches and only a few are included in this book.
Isometric stretching is one of the quickest ways to improve your flexibility and strength. It involves contracting a stretched muscle as you resist against an outside force. The idea behind isometric stretching is that the external force equals the muscle resistance, so there’s no movement—just steady pressure.
Warm Up and Cool Down
One of the biggest mistakes that novices make when they first begin stretching is holding their breath: They focus so intently on getting the movement just right that they forget to breathe.
stretching is essential for the more mature population. It improves the range of motion in your joints, especially your hips, and helps to prevent pain, stiffness, and injury. Stretching also enhances your sense of balance.
Part II The Stretches
Chapter 5 Back ...Developing flexibility in your lower back, along your lumbar spine, can minimize pain and improve functional movement. Some useful easy exercises for the back include:
DOOR-ASSISTED SIDE BEND
WALL-ASSISTED UPPER-BACK STRETCH
LOWER-BACK ROTATION
Chapter 6 Shoulders & Chest
SHOULDER HYPEREXTENSION.....This elbow inversion relieves tightness around your shoulders and arms in a whole new way.......Slowly slide your fingers and wrists back behind your lower ribcage. 4 Gently rotate your shoulders and elbows forward.
Chapter 9 Legs, Knees, Feet & Ankles
SUMO SQUAT.......Take a wide-open stance and come into the Sumo stretch to activate and lengthen muscles deep in your hips and legs. You’ll also build stamina and strength through your core.
It's ok but not great. Two stars from me.… (mehr)