Stretching For Seniors
1 PDF file
$9.95
Table of Contents
- Introduction
- Bone and Muscle Problems in the Aging Body
- Muscle Changes
- Bone Changes
- Joint Changes
- How This Guide Can Help You
- Chapter 1 - An Overview Of Stretching The Aging Body And Basic Anatomy
- The 11 Major Muscle Groups
- Forearms
- Biceps
- Triceps
- Shoulders
- Trapezius
- Chest
- Abdominals
- Back
- Quadriceps
- Hamstrings
- Calves
- The 7 Major Joints
- Spine
- Shoulder
- Elbow
- Wrist
- Hip
- Knee
- Ankle
- Chapter 2 - Why Stretching is Beneficial to the Aging Body
- Muscles and Stretching
- Bones and Stretching
- Joints and Stretching
- Other Health Benefits to Stretching
- Chapter 3 - Things to Consider Before Starting a Stretching
- Program
- Talk to Your Doctor
- Find a Trainer
- Find a Location
- Get Proper Clothing
- Get Some Stretching Equipment
- Chapter 4 - Types Of Stretches & Timing
- Ballistic Stretching
- Active Stretching
- Passive Stretching
- Isometric Stretching
- Dynamic Stretching
- PNF Stretching
- Timing of Stretches
- Chapter 5 - Popular Stretch Training Programs & Their Effectiveness
- What is Yoga?
- What are the Advantages of Yoga?
- What are the Disadvantages of Yoga?
- What is Pilates?
- What are the Advantages of Pilates?
- What are the Disadvantages of Pilates?
- Chapter 6 - Common Stumbling Blocks to Stretch Training & Dangers to be Aware Of Lack of Time
- Movement is Painful
- Lack of Energy
- Not Warming Up
- Improper Stretches
- Falling
- Chapter 7 -Overview of Stretch Workouts for Beginners
- Warmup
- Stretch Workout
- When to Cool Down
- Chapter 8 - Sample Stretch Workouts
- Forearm
- Biceps
- Triceps
- Shoulder
- Trapezius
- Chest
- Abdominals
- Back
- Quadriceps
- Hamstrings
- Calves
- Targeting Muscle Groups
- Targeting Joints
- Chapter 9 - Tools/Resources/Apps to Help with Staying Limber
- into Older Age
- Foam Roller
- Lacrosse Ball
- Rope
- Classes
- Personal Trainer/Physical Therapist
- Apps
- Conclusion - Tips to Add Stretching into Your Daily Life Long-term
- Set a Schedule
- Use Family and Friends
- Join an Online Community
- Post a Calendar
- Reward Yourself
- Bonus Chapter - Advanced Stretch Workouts
- Yoga Poses
- Pilates
- Active Stretching
- Dynamic Stretching
- Using Tools
