Increase your flexibility, strengthen your body, and stretch your youth
Our bodies were designed for movement, but as we age, our joints and muscles become tighter. Stretching is a gentle, simple activity that anyone can do to alleviate aches and pains, as well as improve range of motion and flexibility. This book guides you step-by-step through each stretch, arming you with the confidence you need to progress into deeper levels of stretching for enhanced flexibility, reduced pain, decreased stiffness, and better quality of life for years to come.
Stretch away your aches and pains with this guide to stretching, featuring:
- Customizable plans—From preparation to self-customization, incorporate stretching into your lifestyle with flexible regimes for your health and fitness goals.
- Stretching basics—Easy-to-understand explanations and detailed illustrations will show you exactly how to position your body and complete each stretch.
- Range of difficulties—“Change it up” tips allow you to increase or decrease intensity level while stretching.
No matter your age or level of activity, this guide will help you ease into the wonders of stretching, to reduce stiffness and feel your best.
I do the standing stretches one day and the stretches on a mat the next day. I use different paper clips for each group.
I'm pretty sure the stretch on page 90 is called "Bound Angel". If not, what is a bound angle?
Highly recommend for beginners and more experienced
I’m reviewing several books on my shelf that relate to stretching, prevention, anti-aging, and home treatments. During the covid lockdown, I got interested in how my family would proceed if any of us were injured/had sore muscles/wanted to begin a fitness regimen/needed medical attention for acute pain when medical attention was not available.
This book offers well-planned routines that require a minimum of accessories: a sturdy chair, the floor, a wall or doorway, a towel or strap, perhaps a foam roller. Matthews also includes isometric stretching combinations and myofascial release.
Careful descriptions and large illustrations of each stretch; routines specific to particular activities (shoveling snow, gardening, golf, cycling); resistance training; helpful tips and pointers throughout.
This is a well-executed book. Recommend.
Each stretch is clearly illustrated, with multiple steps shown if needed, and well explained. It's divided into sections by area of the body, as well as curated sets to do for particular situations (morning, before bed, after long periods at the computer or office, etc.). The book is very easy to use and understand, and the exercises work my body but don't leave me in pain or overextended afterwards. I definitely recommend it.
I highly recommend this book.
muscle groups and body areas to be targeted. One of the best guides I have found for daily exercise and flexibility.
Matthews writes about having a similar experience as a fitness instructor, but observed:
“Once I was stretching regularly, however, I began to move more easily—not just while exercising but in my everyday life as well. I increased my range of motion and fain immense flexibility, reducing the aches and pain I had become accustomed to.” (8-9)
In my case, stretching not only helped me reduce tightness, it helped me workout harder and I ended up overdoing it a bit, which caused a different set of issues.
Matthews cites studies showing these benefits: decreased stiffness, improved function, reduced pain, enhanced performance, improved range of motion, improved balance, and decreased anxiety and depression (17). Medical benefits include reduced: stress, blood pressure and heart rate, breathing rate, and chronic back pain. (18)
For me, these benefits have been real. My basic warm up routine began in the summer of 2008 when I experienced several episodes of extreme, lower-back pain that left me unable to work—I had to lie on my back on the floor all day at one for three days running. On advice of my doctors, I began doing core exercises, which included stretching and Pilates, about seven days a week. After beginning this new warm up routine before swimming laps, I never again experienced that kind of pain and, with minor tweaks, I have continued this warm up routine since then.
Matthews is located in San Diego, California and cites her background as: Kinesiology Professor (Point Loma Nazarene University), Yoga Studies Professor (MiraCosta College), President & CEO of Integrative Wellness Education, Senior Advisor for Health & Fitness Education at American Council on Exercise (ACE), and a contributing editor at Shape Magazine. She writes her book in three parts—the science, the stretches, and the workouts—which are proceeded by an introduction and followed by lists of resource and references, and by a subject index. The book is printed on high-quality, rather stiff paper that might help the book survive a few trips to the gym. The illustrations are also large enough that you might be able to make out the routines without your glasses.
Jessica Matthew’s book, Stretching to Stay Young, is an interesting read. I loved to find that some of my stretches have catchy names like “Standing Crescent Moon” (74-75), “Bird Dog” (82-83) and “Figure 4” (92-93) and that I need to adjust my routine to do them correctly. The Standing Crescent Moon, for example, is best done as a static stretch, not a dynamic stretch (bobbing), while the Bird Dog is just the opposite, contrary in both cases to my current practice. I was also pleased to learn what people down at the gym are doing with foam rollers—exercising muscle attachments called fascia. If you are new to the proper way to do stretches, as I am, then this is a book that you want to check out.
PS.
I could've gotten a copy for free, but respect Jessica so much that I bought a copy as soon as it was released and was blown away by how well she put it together!