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PART 1:
Introduction (Search for Introduction)
Disclaimer (Search for Disclaimer)
Acknowledgements (Search for Acknowledgements)
About the Author (Search for About the Author)
1 - Physiology of Stretching
1.1 - The Musculoskeletal System
1.2 - Muscle Composition (Search)
1.2.1 - How Muscles Contract
1.2.2 - Fast and Slow Muscle Fibers
1.3 - Connective Tissue (Search)
1.4 - Cooperating Muscle Groups
1.5 - Types of Muscle Contractions
1.6 - What Happens When You Stretch
1.6.1 - Proprioceptors (Search for 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 (Search)
[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 (Search)
3 - Types of Stretching (Search for 3 - Types of Stretching)
3.1 - Ballistic Stretching
3.2 - Dynamic Stretching (Search for 3.2 - Dynamic Stretching)
3.3 - Active Stretching (Search)
3.4 - Passive Stretching (Search for Stretching)
3.5 - Static Stretching (Search for Static Stretching)
3.6 - Isometric Stretching
3.6.1 - How Isometric Stretching Works
3.7 - PNF Stretching (Search)
3.7.1 - How PNF Stretching Works
PART 3:
4 - How to Stretch (Search for Stretch)
4.1 - Warming Up (Search)
4.1.1 - General Warm-Up (Search for 4.1.1 - General Warm-Up)
4.1.1.1 - Joint Rotations (Search)
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 (Search for 4.2 - Cooling Down)
4.3 - Massage (Search for -)
4.4 - Elements of a Good Stretch
4.4.1 - Isolation (Search)
4.4.2 - Leverage (Search for Leverage)
4.4.3 - Risk (Search for 4.4.3 - Risk)
4.5 - Some Risky Stretches
4.6 - Duration, Counting, and Repetition
4.7 - Breathing During Stretching
4.8 - Exercise Order (Search for -)
4.9 - When to Stretch (Search for 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 (Search)
[4.13 - Performing Splits]?Create|Search
4.13.1 - Common Problems When Performing Splits
4.13.2 - The Front Split (Search)
4.13.3 - The Side Split (Search for 4.13.3 - The Side Split)
4.13.4 - Split-Stretching Machines
PART 4:
Appendix A - References on Stretching
A.1 - Recommendations (Search for -)
A.2 - Additional Comments (Search for 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 (Search for B.5 - psoas stretch)
B.6 - quadricep stretch (Search)
[[Stretching FAQ B.7 - lying `V' stretch|B.7 - lying `V' stretch]]
Appendix C - Normal Ranges of Joint Motion
C.1 - Neck (Search for Neck)
C.2 - Lumbar Spine (Search for C.2 - Lumbar Spine)
C.3 - Shoulder (Search)
C.4 - Elbow (Search for C.4 - Elbow)
C.5 - Wrist (Search for -)
C.6 - Hip (Search for C.6 - Hip)
C.7 - Knee (Search for C.7 - Knee)
C.8 - Ankle (Search for Ankle)
Index (Search)
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