10-Minute Stretching for Beginners: 100 Simple Illustrated Exercices and 30 Easy Routines to Improve Flexibility and Avoid Injuries. Suitable for Anyone at Any Age

Description

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. 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​ CHAPTER​13 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​