CHAPTER 1-STRETCHING TECHNIQUES AND EXERCISE
PRESCRIPTIONS xx Yoga xx Slow/static stretching xx Dynamic stretching xx Comparison of slow/static, dynamic and PNF techniques xx PNF variations and effects xx Reversal of antagonists (3S) xx Exercise prescription for 3S xx Summary xx CHAPTER 2-STRETCHING THE MAJOR MUSCLE GROUPS OF THE LOWER LIMB xx Hip extensors xx Hip adductors xx Hip flexors xx Hip inward rotators xx Hip outward rotators xx Plantar flexors xx v CHAPTER 3-STRETCHING THE MAJOR MUSCLE GROUPS OF THE UPPER LIMB xx Shoulder extensors xx Shoulder horizontal adductors xx Shoulder inward rotators xx Wrist flexors xx CHAPTER 4-STRETCHING THE MAJOR MUSCLE GROUPS OF THE TRUNK AND NECK xx Trunk extensors xx Trunk lateral flexors xx Trunk rotators xx Neck quadrant xx CHAPTER 5-ADVANCED 3S STRETCHING EXERCISES FOR FIGURE SKATERS, GYMNASTS, DIVERS AND DANCERS xx Hip adductors (advanced) xx Hip extensors (in flexion) xx Split (adductor-extensor) xx Split (adductor) xx CHAPTER 6-SPORTS, FITNESS AND DANCE APPLICATIONS xx
PART 2 - THEORETICAL CHAPTER 7-FLEXIBILITY AND STRETCHING xx Factors that affect flexibility xx Ways to improve flexibility xx Different stretching methods xx When and how to stretch xx When not to stretch xx Training principles xx Summary xx vi CHAPTER 8-MYTHS ABOUT STRETCHING xx Review of reviews xx Myth 1-Stretching causes injury xx Myth 2-Stretching leads to damage and dysfunction xx Myth 3-Stretching does not prevent injuries xx Myth 4-Stretching does not improve performance xx Myth 5-Stretching has no therapeutic value xx Myth 6-All forms of stretching have similar effects xx Summary xx CHAPTER 9-CLINICAL CONCEPTS AND APPLICATIONS xx Flexibility and range of motion xx Functional flexibility xx Correcting muscle imbalances xx Choosing a stretching method xx Flexibility and traditional Chinese medicine xx Clinical techniques and modalities xx Diabetes mellitus xx Contraindications and precautions xx Final remarks xx CHAPTER 10-THE MECHANISMS OF FLEXIBILITY ENHANCEMENT xx
The muscle/fascia/tendon complex xx How 3S works xx A biomechanical explanation xx Theoretical interpretations of neural and tissue adaptations xx Our view of adaptation mechanisms - the fascia hypothesis xx Conclusion xx APPENDIX A-GLOSSARY xx
APPENDIX B-APPLIED ANATOMY OF 3S STRETCHES xx APPENDIX C-THE 3S MACHINE xx APPENDIX D - MACHINE AND SOLO 3S EXERCISES xx APPENDIX E - RECOMMENDED EXERCISES FOR SPECIFIC ACTIVITIES xx