OVERCOME THE LIMITS SET BY YOUR BODY IN YOUR DAILY ACTIONS!
BLOOM YOUR MOVEMENTS IN JUST 10 MINUTES A DAY.
Nowadays we are all too busy to take care of ourselves and our bodies, we live hectic lives and there’s never time for any other activity.
Frenzy leads to stress, stress leads to stiffening,triggering a series of negative repercussions on the muscles of our bodies.
But also, neglecting our muscles makes us more vulnerable to aches and injuries.
Contractures, strains and even headaches.
Discover how to take care of your muscles for 10 minutes a day, jump into the mechanisms of your body, understand how your muscles are working and the many benefits of a usual practice.
This book will help you to start correctly avoiding incorrect posture, injuries and excuses.
10-minute stretching for beginners includes
Stretches Ready-to-Use: 100 exercises aimed at every critical muscle area with step-by-step guidance and illustrations. 18 easy warm up exercises helpful before the practice.
Time-Filling Routines: 30 Quick routines for everyone at any age, any gender at any level customizable for every kind of daily commitment.
Get what You Need: Find out how and in which way stretching can help you; dedicated sections to ease aches, reduce stress and keep your muscles young with different types of stretching.
Author(s): Suzanne Berggren
Publisher: Scaart
Year: 2022
Language: English
Commentary: 100+ ilustrated exercises, 30 flexibility routines, 10 min stretching
Pages: 280
Tags: 100+ ilustrated exercises, 30 flexibility routines, 10 min stretching
CONTENTS
INTRODUCTION
PART 1
KNOWLEDGE
CHAPTER 1
WHAT STRETCHING IS?
ORIGINS
WHY DO IT?
WHO CAN?
CHAPTER 2
WHAT SCIENCE SAYS
STUDIES
CHAPTER 3
TYPES OF STRETCHING
STATIC STRETCHING
ACTIVE STATIC STRETCHING
DYNAMIC STRETCHING
BALLISTIC STRETCHING
P.N.F.
C.R.A.C.
CHAPTER 4
DO IT RIGHT
HOW TO DO IT?
WHEN TO DO IT?
HOW MUCH NEEDS TO BE DONE IT?
BREATHING
PART 2
EXERCISES
CHAPTER 5
UPPER LEGS
HARMSTRING
FEET TOGETHER
LEGS APART
LEGS CROSSED
LEG BEND INSIDE LUNGE
DOWN TO THE SIDE
PIDGEON POSE
QUADRICEPS
STRETCH ON HEEL
EXTENSION AT SUPPORT
BELLY DOWN
ON THE SIDE
“N” EXTENSION
ADDUCTORS
SIDE LUNGE
SIDE LUNGE ON THE FLOOR
EXTENSION IN PRAYER
BUTTERFLY
BUTTERFLY FORWARD
LEGS APART UPWARD
CHAPTER 6
LOWER LEGS
CALVES
EXTENSION AT THE WALL
EXTENSION ON STEP
HALF-KNEELING POSITION
FACING DOG
FACING DOG CROSSED
ACHILLES TENDON
HAND ON THE FLOOR
ELBOWS TO THE WALL
EXTENSION STANDING
EXTENSION ON STEP
ANKLE,ANTERIOR TIBIALAND FOOT
PLANTAR EXTENSION SITTING DOWN
PLANTAR EXTENSION BENDING FORWARD
ANKLE EXTENSION SITTING DOWN
TIBIAL EXTENSION
CROSSED LEG
TIBIAL EXTENSION ON HEELS
CHAPTER 7
WAIST AND HIP
HIPS
EXTENSION ON THE SIDE FROG POSITION
FROG POSITION 2
SUMO POSITION
SLEEPER POSITION
ILIOPSOAS
UPWARD STRETCH
BACKWARD STRETCH
BRIDGE
KNIGHT POSITION
BUTTOCKS
BENT LEG ON A CHAIR
BENT LEG STRETCH
CROSSED LEG STRETCH
ANKLE ON THE KNEE SITTING
ANKLE ON THE KNEE LYING DOWN
CROSSED LEG 2
HALF SPLIT
EXTENSION IN PRAYER
CHAPTER 8
BACK
LUMBAR
FLAMINGO
KNEE TO CHEST
KNEE TO CHEST 2
CROSS POSITION
90” LEGS STRETCH
LYING ON THE FLOOR
STRETCHING ON A CHAIR
OPEN LEGS STRETCH
TORSO TWIST
SPHINX
DORSAL
ARMS UP
CROSSED ARMS
CHILD’S POSE
CHILD’S POSE CROSSED
CAT COW
ON THE SIDE STRETCH
HANGED ON A SUPPORT
HORIZONTAL SUPPORT
CHAPTER 9
ARMS AND SHOULDERS
DELTOIDS
ARMS BEHIND THE BACK
ARMS BEHIND THE BACK 2
ARM BEHIND THE BACK, DOWN
HANDS JOINTED BEHIND THE BACK
BENT ELBOW
ARM FOLDED TO THE WALL
ARM EXTENDED TO THE WALL
EXTENSION ON SHELF
ARM EXTENDED ON THE FLOOR
ARM EXTENDED ON THE FLOOR ( VARIANT )
ARM BELOW THE ARMPIT
ARMS ON THE FLOOR BEHIND THE BACK
ARMS
QUADRUPED
HAND ON THE WALL
CROSS
EXTENSION WITH HANDLE
CHAPTER 10
FOREARM AND WRIST
LOW PALM OUTSIDE
LOW PALM INSIDE
PALM UP OUTSIDE
PALM UP INSIDE
PRAYER (VARIANT)
PRAYER
CROSSED FINGERS
HAND TO FIST
FIST INWARD
HANDS ON SHELF
CHAPTER 11
NECK
CHIN UP
HANDS BEHIND THE NECK
LATERAL FLEXION
LATERAL TWIST
DEVOTEE
PART 3
ACTIVATION
CHAPTER 12
KNOWING YOURSELF
FEEDBACK
SELF-EFFICIENCY
MENTALITY
CHAPTER13
WARMING UP
WARM UP EXERCISES
JUMPING JACKS
LEG ROTATION
BACKWARD KICK
FORWARD KICK
LOW SKIP
HIGH SKIP
ARMS UP AND DOWN
BACKWARDS SKIP
HANDS ON THE SHOULDERS
ARMS IN AND OUT
ARMS ROTATION
HIP ROTATION
ANKLES UP AND DOWN
ANKLES IN AND OUT
NECK TURNING
ANKLE ROTATION
HEAD SIDE TO SIDE
NECK UP AND DOWN
CHAPTER 14
ACHES AND PAIN
STIFF NECK
WRIST DISCOMFORT
ARMS SORENESS
SHOULDERS SORENESS
LOWER BACK PAIN
HIP PAIN
PLANTAR FASCIITIS
ANKLE ISSUES
LEGS PAIN
GROIN PULL
CHAPTER 15
CUSTOMIZE YOUR SESSIONS
SOME EXEMPLE
STRETCHING FOR THE OFFICE
STRETCHING AFTER RUNNING
MORNING STRETCHING
NIGHT STRETCHING
ACKNOWLEDGMENTS
