Table of Contents

Part 1 Getting started 1

Introduction 2

Flexibility and Aging 4

Tune In to Your Body 9

How to Stretch 14

Flexibility Self-Evaluations 23

Part 2 Specialized Programs 27

Programs Overview 28

General Flexibility 29

Novice 29

Wake-Up Routine 30

Chronic Conditions 31

Recreational Pursuits 34

Daily Activities 39

Part 3 Stretches 42

Neck

Head Tilt 43

Tennis Watcher 44

Skyscraper 45

Turtle 46

Hold/Relax Turtle 47

Neck Pull/Head Tilt 48

Neck Massage 49

Shoulder & Chest Region

Windmill 50

Windmill on Roller 51

Apple Picker 52

Double Wood Chop 53

Soup Can Pour 54

Rotator Cuff 55

Shoulder Box 56

Shoulder Roll 57

Prone Reverse Fly 58

Over the Top 59

Choker 60

Picture Frame 61

The Zipper 62

I, Y & T 63

Elbow Touch 64

Elbow Touch against Wall 65

Hands behind Back 66

Pec Stretch 67

Chest Stretch 68

Forearm, Wrist, & Hands

Inward/Outward Wrist Stretch 69

Seated Wrist Stretch 70

Standing Wrist Stretch 71

Kneeling Wrist Stretch 72

Forearm Massage 73

Band Roll-Up 74

Squeezer 75

Finger Tap 76

Finger Spreader 77

V-W Stretch 78

Torso

Palm Tree 79

Twister 80

Side Bend 81

Side Bend with Band 82

Torso Rotation 83

Torso Relax 84

Knee Roll 85

Cross-Leg Drop 86

Diagonal Knee to Chest 87

Lower Back Region

Seated Knee to Chest 88

Single Knee to Chest 89

Double Knee to Chest 90

Roll into a Ball 91

Piriformis Stretch 92

Rock 'n' Roll 93

Rock 'n' Roll on Roller 94

Ab Stretch 95

Upper Legs

Kneeling Hip Flexor 96

Standing Hip Flexor 97

Supine Hip Flexor 98

The Butterfly 99

Seated Inner Thigh Stretch 100

Inner Thigh Stretch 101

Inner Thigh Massage 102

Sit & Reach 103

Bent-Over Toe Touch 104

V Stretch 105

Straight-Leg Stretch 106

Inverted Figure 4 107

Figure 4 108

Hamstring/Hip Release 109

Hamstring Massage 110

Double-Leg Stretch 111

Standing Quad Stretch 112

Side Quad Stretch 113

Prone Quad Stretch 114

Kneeling Quad Stretch 115

Quad Massage 116

Pretzel 117

Outer Thigh Stretch 118

Lower Legs, Feet, & Ankles

Rear Calf Stretch 119

Rear Calf Stretch with Strap 120

Drop-Off Stretch 121

Gas Pedal 122

Heel Raise/Heel Drop 123

Ankle Circle 124

Self ROM 125

Ankle Roller 126

Foot Massage 127

Total Body Relaxation

Mad Cat 128

Long Body Stretch 129

Index 130

Acknowledgments 135

About the Author 136