15 minute stretching workout l t s anyti u s m e e, r a l a n e y r w t h e e G r e > > > > Suzanne Martin PT, DPT U00S1__0A0D1_4A42D.4in4d2d. in d1d 1 2049//20/70/92 0 0 196 :0 106:3:157 U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)1(cid:20)_(cid:66)A(cid:36)D(cid:39)4(cid:23)4(cid:23)2(cid:21).(cid:17)i(cid:76)n(cid:81)d(cid:71)d(cid:71) (cid:3) (cid:3) (cid:3)1(cid:20) 2(cid:20)4(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19)1(cid:28)6(cid:3):(cid:3)0(cid:3)(cid:20)0(cid:21):3(cid:29)(cid:21)5(cid:22) U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)2(cid:21)-(cid:16)0(cid:19)0(cid:19)3(cid:22)_(cid:66)A(cid:36)D(cid:39)4(cid:23)4(cid:23)2(cid:21).(cid:17)i(cid:76)n(cid:81)d(cid:71)d(cid:71) (cid:3)(cid:3) (cid:3) (cid:21)2 1(cid:20)7(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19) 2(cid:28)0(cid:3)(cid:3):(cid:3)1(cid:20)8(cid:21):(cid:29)4(cid:21)1(cid:23) 15 minute >> stretching workout Suzanne Martin P.T., D.P.T. U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)2(cid:21)-(cid:16)0(cid:19)0(cid:19)3(cid:22)_(cid:66)A(cid:36)D(cid:39)4(cid:23)4(cid:23)2(cid:21).(cid:17)i(cid:76)n(cid:81)d(cid:71)d(cid:71) (cid:3)(cid:3) (cid:3) (cid:22)3 1(cid:20)7(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19) 2(cid:28)0(cid:3)(cid:3):(cid:3)1(cid:20)8(cid:21):(cid:29)5(cid:23)7(cid:24) London, New York, Melbourne, Munich, and Delhi For H.G. Project Editor Hilary Mandleberg Project Art Editor Helen McTeer Senior Editor Jennifer Latham Senior Art Editor Susan Downing Managing Editor Dawn Henderson Managing Art Editor Christine Keilty Art Director Peter Luff Publisher Mary-Clare Jerram Stills Photography Ruth Jenkinson DTP Designer Sonia Charbonnier Production Controller Alice Holloway Senior Production Editor Jennifer Murray US Editor Jenny Siklós DVD produced for Dorling Kindersley by Chrome Productions www.chromeproductions.com Director Joel Mishcon Producer Hannah Chandler DOP Benedict Spence Camera Benedict Spence, Joe McNally, Jon Kassell Camera assistant May Hyman Production Assistant Sam Rowland Gaffer Larry Deacon, Jonathan Spencer Music Felix Erskine Hair and Makeup Rachel Jones Voice-over Suzanne Pirret Voice-over Recording Ben Jones First American edition, 2010 Published in the United States by DK Publishing, 375 Hudson Street New York, New York 10014 09 10 11 12 10 9 8 7 6 5 4 3 2 1 AD442—January 2010 Copyright © 2010 Dorling Kindersley Limited Text copyright © 2010 Suzanne Martin Health warning All participants in fitness activities must assume the responsibility for their own actions and safety. If you have any health problems or medical conditions, consult with your physician before undertaking any of the activities set out in this book. The information contained in this book cannot replace sound judgement and good decision making, which can help reduce risk of injury. All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book. Published in Great Britain by Dorling Kindersley Limited A catalog record for this book is available from the Library of Congress ISBN 978-0-7566-5728–4 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or [email protected] Printed and bound in China by Shek Wah Tong Printing Press Ltd. Discover more at www.dk.com UUSS__000044--000055__AADD444422..iinndddd 44 1137//027/0/290 0 290 : 2164::1522 contents Author Foreword 6 Posture Stretch 42 How to Use this Book 8 Posture Stretch Summary 58 Defining the Stretch 10 Posture Stretch FAQs 64 Muscle Connections 12 Flexibility Stretch 66 Flexibility and Posture 14 Flexibility Stretch Summary 82 Imagery as a Tool 16 Flexibility Stretch FAQs 88 Wake up the Stretch 18 Strength Stretch 90 Wake up the Stretch Summary 34 Strength Stretch 106 Wake up the Stretch FAQs 40 Strength Stretch FAQs 112 Moving On 114 Modify as Needed 116 Stretches for Everyday Life 118 Relaxation Techniques 120 Strategies for Healthy Living 122 Useful Resources 124 Index 126 Acknowledgments 128 UUSS__000044--000055__AADD444422..iinndddd 55 1137//027/0/290 0 290 : 2164::2572 author foreword 6 Here it is! Thanks to all of you who enjoyed my first Stretching book, and especially, to all of you who contacted me to request more Stretching and succeeded in exerting your influence in spurring the production of this book. Here are four themes with stretches that have been a part of my regimen for years. A special welcome to those of you new to stretching. May you become a lifelong convert! Stretching is an integral part of body maintenance, as essential as brushing your teeth. Please don’t be misled into thinking of it as a competitive sport, where more is better. This is not the case. Stretching is for everyone, male or female, naturally flexible or uncomfortably stiff. Correct stretching changes how your whole body looks, as well as providing pain relief and reducing stress. Keep your mind open. Some of the instructions given may seem prescriptive, but that is because the effectiveness of the stretches lies in the set-up. Many people spend years in the gym, yet never seem to gain results. They don’t pay attention to their set-up. Look hard at the pictures and tips. The explanations will help you to organize the exercise concepts in your mind, which will help you to organize the efforts in your body to gain the greatest effect. This may take time, so be patient. U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)6(cid:25)-(cid:16)0(cid:19)0(cid:19)7(cid:26)-(cid:16)F(cid:36)o(cid:39)r(cid:23)e(cid:23)w(cid:21)o(cid:17)r(cid:76)(cid:81)d(cid:71).i(cid:71)n(cid:3)d(cid:3)(cid:3)d(cid:25) 6 1(cid:20)6(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19) 2(cid:28)1(cid:3)(cid:3):(cid:3)5(cid:20)8(cid:21):(cid:29)5(cid:22)0(cid:20) 7 The stretches will reveal where your body needs help. Observe and compare one side of your body to the other. Can you feel both sides “organizing themselves” into the movement or position? Is any body part talking to you? Please remember that our supple models are only demonstrators. Follow the instructions, mimic the basic shapes, and understand the cues. Then take the movements farther. Internalize them until you can feel every bone inside your body. Learn to compare the way your body stretches today to the way it stretched yesterday. Don’t compare it with the model’s body. Learn to see your body as it is. The famous composer Stravinsky once said that once he knew his limitations, then he could become creative. Until we see our bodies as they really are, and respect their individuality, we won’t bring about change. Take the challenge. Construct a new, improved you. These simple exercises hold a key to your body’s potential. Permanent change happens one little increment at a time. Each 15-minute segment will bring you closer to a more wonderful you. Enjoy. U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)6(cid:25)-(cid:16)0(cid:19)0(cid:19)7(cid:26)-(cid:16)F(cid:36)o(cid:39)r(cid:23)e(cid:23)w(cid:21)o(cid:17)r(cid:76)(cid:81)d(cid:71).i(cid:71)n(cid:3)d(cid:3)(cid:3)d(cid:26) 7 1(cid:20)6(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19) 2(cid:28)1(cid:3)(cid:3):(cid:3)5(cid:20)8(cid:21):(cid:29)5(cid:23)0(cid:27) how to use this book 8 Stretch toward a new you! Each of the four programs in this book uses stretching to develop different aspects of your body. Think of those aspects like the facets of a diamond, honed with precision by the diamond cutter so each one sparkles and makes a glorious whole. This book shows you how to transform your body— reference. More importantly, when working without and your life—through stretching. Each stretch can the DVD, you can also use the gatefold to prolong stand by itself, but when done in sequence, you will a stretch and linger from stretch to stretch, experience a powerful cumulative effect. To start, embellishing and savoring each as times permits. read the introduction to each program to get an idea of its theme. Then watch the demonstration Safety issues on the DVD, which demonstrates all four programs Be sure to get permission from your healthcare and is designed to be used with the book. As you provider prior to beginning a new exercise program. watch, page references to the book flash up on the The advice and exercises are not intended to be a screen. Refer to these for more detailed instruction. substitute for individual medical help. Next, try the program for yourself, then read the FAQs pages and annotations, and study the “feel- wake up the stretch at a glance it-here” patches on the exercise pages to learn 1 2 33 4 5 more and make the moves more your own. Certain stretches will be harder for some people than for others, depending upon experience and body type. Remember, there’s always an easier way to get into a harder move, so use the modification suggestions in the FAQs pages and on pp116–117. Remember, too, that you need to do a variety of (cid:84)(cid:1)Energizing Hand pull, page 22 (cid:84)(cid:1)Energizing Hand pull, page 22 (cid:84)(cid:1)Limbering Elbow circles, page 23 (cid:84)(cid:1)Limbering Elbow circles, page 23 (cid:84)(cid:1)Articulating R motions in many different planes in order to identify 13 14 135 16 17 weak links in your body. There’s no such thing as an easy exercise. Any exercise or stretch, however simple it may seem, (cid:84) Coordinating brings greater benefits the more mindfully you do it. Alligator/Cat, page 30 The gatefolds The gatefolds help you see each stretch sequence (cid:84)(cid:1)Balancing Seated cross-leg (cid:84)(cid:1)Balancing Seated cross-leg twist, (cid:84) Elongating Shoulder wedge, page 29 (cid:84) Elongating Shoulder wedge, page 29 twist, page 28 page 28 as a whole. Once you’ve watched the DVD, and examined the modifications and tips for each At-a-glance gatefolds demonstrate the flow of each exercise, the gatefold will help reinforce the sense program, providing a quick reference so you can perform of the sequence and gives you a quick at-a-glance a neat, succinct, 15-minute sequence. U(cid:56)S(cid:54)_(cid:66)0(cid:19)0(cid:19)8(cid:27)-(cid:16)0(cid:19)0(cid:19)9(cid:28)_(cid:66)A(cid:36)D(cid:39)4(cid:23)4(cid:23)2(cid:21).(cid:17)i(cid:76)n(cid:81)d(cid:71)d(cid:71) (cid:3)(cid:3) (cid:3) (cid:27)8 1(cid:20)7(cid:19)/(cid:18)2(cid:19)/(cid:26)0(cid:18)9(cid:21) (cid:19) (cid:19) 2(cid:28)0(cid:3)(cid:3):(cid:3)4(cid:20)5(cid:21):(cid:29)1(cid:21)4(cid:23)