Stretching Anatomy-2nd Edition (29 page)

Stretch Finder

Neck

• Neck Extensor Stretch
  
• Neck Extensor and Rotation Stretch
  
• Neck Flexor Stretch
  
• Neck Flexor and Rotation Stretch
  

Shoulders, Back, and Chest

• Beginner Shoulder Flexor Stretch
  
• Intermediate Shoulder Flexor Stretch
  
• Advanced Shoulder Flexor Stretch
  
• Variation:
  Shoulder Flexor and Depressor Stretch
  
• Assisted Shoulder and Elbow Flexor Stretch
  
• Seated Shoulder Flexor, Depressor, and Retractor Stretch
  
• Beginner Shoulder Extensor, Adductor, and Retractor Stretch
  
• Intermediate Shoulder Extensor, Adductor, and Retractor Stretch
  
• Shoulder Adductor, Protractor, and Elevator Stretch
  
• Variation:
  Overhead Shoulder Adductor, Protractor, and Elevator Stretch
  
• Shoulder Adductor and Extensor Stretch
  
• Variation:
  Overhead Shoulder Adductor and Extensor Stretch
  
• Assisted Shoulder Abductor Stretch
  

Arms, Wrists, and Hands

• Triceps Brachii Stretch
  
• Elbow Flexor Stretch
  
• Elbow and Wrist Flexor Stretch
  
• Anconeus Stretch
  
• Forearm Pronator Stretch With Dumbbell
  
• Forearm Supinator Stretch With Dumbbell
  
• Beginner Wrist Extensor Stretch
  
• Intermediate Wrist Extensor Stretch
  
• Variation:
  Wrist Radial Deviator and Extensor Stretch
  
• Variation:
  Wrist Ulnar Deviator and Extensor Stretch
  
• Beginner Wrist Flexor Stretch
  
• Intermediate Wrist Flexor Stretch
  
• Variation:
  Wrist Radial Deviator and Flexor Stretch
  
• Variation:
  Wrist Ulnar Deviator and Flexor Stretch
  
• Wrist Radial Deviator Stretch With Dumbbell
  
• Wrist Ulnar Deviator Stretch With Dumbbell
  
• Finger Flexor Stretch
  
• Wall-Assisted Finger Flexor Stretch
  
• Finger Extensor Stretch
  

Lower Trunk

• Supine Lower-Trunk Flexor Stretch
  
• Prone Lower-Trunk Flexor Stretch
  
• Standing Lower-Trunk Flexor Stretch
  
• Seated Lower-Trunk Extensor Stretch
  
• Variation:
  Seated Lower-Trunk Extensor Lateral Flexor Stretch
  
• Reclining Lower-Trunk Extensor Stretch
  
• Beginner Lower-Trunk Lateral Flexor Stretch
  
• Intermediate Lower-Trunk Lateral Flexor Stretch
  
• Advanced Standing Lower-Trunk Lateral Flexor Stretch
  

Hips

• Hip and Back Extensor Stretch
  
• Beginner Seated Hip External Rotator Stretch
  
• Intermediate Seated Hip External Rotator and Extensor Stretch
  
• Variation:
  Intermediate Seated Hip Extensor and External Rotator Stretch
  
• Variation:
  Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
  
• Advanced Standing Hip External Rotator Stretch
  
• Recumbent Hip External Rotator and Extensor Stretch
  
• Hip External Rotator and Back Extensor Stretch
  
• Beginner Standing Bent-Knee Hip Adductor Stretch
  
• Advanced Seated Hip Adductor Stretch
  
• Seated Hip Adductor and Extensor Stretch
  
• Variation:
  Seated Hip Adductor and Extensor Stretch With Toe Pull
  

Knees and Thighs

• Beginner Seated Knee Flexor Stretch
  
• Intermediate Standing Knee Flexor Stretch
  
• Advanced Seated Knee Flexor Stretch
  
• Variation:
  Seated Knee, Ankle, Shoulder, and Back Stretch
  
• Expert Raised-Leg Knee Flexor Stretch
  
• Variation:
  Raised-Leg Knee, Ankle, Shoulder, and Back Stretch
  
• Recumbent Knee Flexor Stretch
  
• Variation:
  Recumbent Knee, Ankle, Shoulder, and Back Stretch
  
• Beginner Seated Knee Extensor Stretch
  
• Intermediate Lying Knee Extensor Stretch
  
• Advanced Kneeling Knee Extensor Stretch
  
• Advanced Supported Standing Knee Extensor Stretch
  

Feet and Calves

• Beginner Seated Toe Extensor Stretch
  
• Advanced Standing Toe Extensor Stretch
  
• Beginner Seated Toe Flexor Stretch
  
• Advanced Standing Toe Flexor Stretch
  
• Beginner Plantar Flexor Stretch
  
• Advanced Plantar Flexor Stretch
  
• Plantar Flexor and Foot Evertor Stretch
  
• Plantar Flexor and Foot Invertor Stretch
  

Dynamic Stretches

• Dynamic Hip External and Internal Rotator Stretch
  
• Dynamic Hip Adductor and Abductor Stretch
  
• Dynamic Hip Flexor and Extensor Stretch
  
• Dynamic Standing Knee Flexor Stretch
  
• Dynamic Plantar Flexor Stretch
  
• Dynamic Trunk Lateral Flexion Stretch
  
• Dynamic Trunk Rotator Stretch
  
• Dynamic Shoulder Flexion and Extension Stretch
  
• Dynamic Shoulder Girdle Abduction and Adduction Stretch
  

About the Authors

Arnold G. Nelson, PhD,
is a professor in the School of Kinesiology at Louisiana State University. A leading researcher on flexibility, he is considered one of the top authorities on the effect of stretching on muscle performance. Nelson is a fellow of the American College of Sports Medicine and earned his PhD in muscle physiology from the University of Texas at Austin. He resides in Baton Rouge, Louisiana.

Jouko Kokkonen, PhD,
is a professor in exercise science at Brigham Young University in Hawaii. For more than two decades he has taught anatomy, kinesiology, exercise physiology, and athletic conditioning, and for more than three decades he has coached track and field. Kokkonen’s research has focused on the acute and chronic effects of stretching. He earned his PhD in exercise physiology from Brigham Young University and now resides in Laie, Hawaii, with his wife, Ruthanne.