For the past 25 years, socalled static or gradual stretching has been considered the right way to stretch. Bob anderson is the author of the bestselling book, stretching. This is the book that people tell their friends about, that trainers suggest for virtually every sport and activity, and that medical professionals recommend to. Id recommend buying an illustrated book on stretching, such as stretching by bob anderson, to make sure youre using proper form. In static stretching, the muscle to be stretched is lengthened slowly to inhibit firing of the stretch reflex and held in a comfortable range for 15 to 30 seconds see photo 1. Similar to what i wrote when discussing stretching the lumbar spine, hamstring stretching isnt always the best thing to do. Bob anderson stretching software free download bob anderson. Even though this book was originally published in 1980, it demonstrates every kind of stretch and stretching routine you can imagine. Dynamic stretching to improve the way you feel and move. Stretching has been selling steadily for over 30 years. Over the years i have read literally hundreds of fitness, exercise, and other scietifically inclined books on working out, but nothing like bobs latest book. Bob anderson is the worlds most popular stretching authority. In 1980 shelter publications revised and published stretching random house, the distributor and since then stretching has sold over three million copies in the u. Ive been in physical therapy and my therapist encouraged me by her report that this is one of the best books on the subject.
Where you may feel like your hamstrings are tight, but they really arent. Youll want to use a static method, which involves holding all of your stretches for about 20 to 30 seconds, then relaxing for about 15. Colorfully printed on heavy stock, and laminated with 2 brass grommets for hanging, this poster will look great in your workout room. If youve had any recent surgery, muscle or joint problems, please consult your personal healthcare professional before starting a stretching or exercise program. The drawings were done by jean, based on photos she took of bob doing the stretches. However, since andersons book is at least twenty years old, perhaps it is just in need. Metodo bob anderson tensione semplice e tensione di sviluppo. Glutes hamstrings hip flexors quads calves core strengthen and tone your legs in this legs and glutes workout. Even if youre obsessed with cycling, you still do more than ride, anderson writes. Well, something to keep in mind as we go along, is that all exercises yes, that includes stretching are basically tools that can be used for good. A great book for stretching excercises meyer pediatrics.
I was surprised to see that some common stretches are just plain harmful and dangerous for example, hurdlers stretches inflict longterm damage to the knee ligaments of the trailing leg, including some that are part of bob andersons book stretching. Dont get me wrong this aint no whimsy book about plain stretching. Stretching by bob anderson, illustrated by jean anderson. Stretching, a book by stretching guru bob anderson, has sold 3. Stretch and strengthen for rehabilitation and development.
As you hold this stretch, the feeling of tension should diminish. Stretching for crossfit and special forces athletes. Stretching is about learning how to relax in a comfortable, individual way. This book is a classic that has been around for more than 30 years, in several editions. It is also hard to stretch before your muscles have warmed up. Then, if you are new to stretching, the section getting started, on pages 1521, will take you through a series of simple stretehes. Dynamic stretching for athletes 201110240 rehabilitation medicine. Practice these every day between now and the beginning of curling camp so that you will have maximum flexibility when you hit the ice. Stretching by bob anderson recommends a right way to stretch. Bob andersons book, stretching is a standard reference. Stretching by bob anderson super strength training. Once we have found the areas of limitation, we utilize various stretching methodologies such a bob andersons stretching and kit laughins work. Could not have asked for a better more complete book.
Buy 101 stretches laminated poster on free shipping on qualified orders. Most stretching techniques static, ballistic, and proprioceptive neuromuscular. When i first purchased bob andersons 20th anniversary stretching stretching i couldnt put it down. Back stretching, lower back pain, tension, low back pain routine stretches to help ease lower back tension 12 different stretch routines for various issues situations and targeting specific areas. If you run, play other sports, or just sit at a desk all day, stretching helps protect you from injury and dissipates tension, says bob anderson in his definitive book.
It allows you to get back in touch with your body and with the way you feel, says bob anderson, author of stretching in the office. If a hamstring gets tight, its going to affect your back, said glenn holland. This is the book that people tell their friends about, that trainers recommend for virtually every sport and activity, and that medical professionals recommend. This is the book that people tell their friends about, that trainers suggest for virtually every sport and activity, and.
The book stretching anatomy by nelson and kokkonen is an academic text but demonstrates many useful stretches. Download it once and read it on your kindle device, pc, phones or tablets. Stretching handbook the ultimate guide to stretching. Stretches for the lower back, hips, groin, and hamstrings. Stretching first appeared in 1980 as a new generation of americans became committed to running, cycling, aerobic training, and workouts in the gym which all seem commonplace now. I will discuss how to stretch properly and how to stretch to avoid injuries. The stretches, with bulleted instructions for each stretch. Bob anderson illustrates stretching exercises designed to increase flexibility and help prevent injury, and suggests specific stretch routines for a. Bob and his cando team have a big job ahead to build a brand new zoo where lots of exotic animals will live but they need your help. This book had a stretch for any possible activity even sitting at a desk and makes it super convenient. If your hamstrings are very tight and you cant easily reach to pull your straight leg towards you then the main standing back of thigh stretch above is a better one for you. Some images of stretches compiled by the andersons are presented here, but how to do them is not provided here at this time. Stretching is usually performed before exercise in an attempt to enhance performance and reduce the risk of injury. The cover of the andersons book on stretching is shown at the top of this page.
If you run, play other sports, or just sit at a desk all day, stretching helps protect you from injury and dissipates tension, says bob anderson in his definitive book, stretching. Wish i could personally give bob and jean anderson my thanks. Stretching everyday stretches, stretches, bob,erson. For more, there is a good book by bob anderson, stretching, by shelter publications. You know if you sit at a computer too long your neck and shoulders can really start to act up. How to stretch, 50 you will understand how to do the stretches in the fest of the book. Stretching is an important part of any exercise program to help prevent injury and to increase flexibility. Bob andersons book stretching is probably the most widely used and recommended book on the topic ever published, and its still one of the best, more than 20 years after it was written. The faq on stretching is a good source of information about a variety of aspects of stretching. For over 35 years, bob has taught millions of people his simple approach to stretching. You are never too old to start a stretching regime im 82 and heartily recommend this book for its practical approach and the clear illustrations and explanation. Stretching by bob anderson hit the scene in 1980, way ahead of its time, when a lot of. Bob anderson born december 28, 1947 in manhattan, kansas is an american runner, photographer, publisher and film producer. Relax and stretch slowly to a point of mild tension.
Definition stretching is a general term used to describe any therapeutic maneuver designed to increase the extensibility of soft tissues, thereby improving flexibility by elongating lengthening structures that have adaptively shortened and have become hypomobile over time. Static stretching static stretching, popularised by bob anderson in his book stretching is probably the technique most familiar to athletes. Sportspecific dynamic stretches dynamic stretching for. Bob anderson books list of books by author bob anderson.
Do you know anyone who suffers from chronic low back pain. Your hamstrings are the muscles that run along the back of your thighs, from behind your knees to the bottom of your pelvis. And the more in tune you are with your body, the more active you want to be, says anderson. This is the book that people tell their friends about, that trainers recommend for virtually every sport and activity, and that medical professionals recommend to people just starting to get back in shape. Yoga is everything about harmonizing the body with the mind and breath through the ways of different breathing methods pranayama, yoga postures. Our instructors at knoxville have asked that we study these pages from the book stretching. Bob and his wife jean first published a homemade version of stretching in a garage in southern california in 1975. The simple stretches detailed here do wonders for everyday fitness and for sports including golf, tennis, running, and cycling. Bob andersons book of stretching is also quite thorough. Bob anderson not my uncle same name but now deceased uses drawings to depict all kinds of ways to stretch and what kind of stretches are best for various activities. For a howto book filled with diagrams, get the classic stretching by bob anderson.
Mobility vs flexibility vs yoga vs stretching sand and. Here is the about the authors section from stretching. Buy a cheap copy of stretching book by bob anderson. Stretch for flexibility, health, exercise, fitnessaarp. Jean anderson, illustrator illustrates stretching exercises designed to increase flexibility and help prevent injury, and suggests specific stretch routines for a variety of sports. Comparing facilitated and other types of stretching. Everyday low prices and free delivery on eligible orders. Put a leg up on the bench seat and lean the upper body toward that leg. Over the years i have read literally hundreds of fitness, exercise, and other scietifically inclined books on working out, but nothing like bob s latest book. Stretching book stretching by bob anderson youtube. The stretching handbook is a useful resource for all coaches.
Bob anderson illustrates stretching exercises designed to increase flexibility and help prevent injury, and suggests specific stretch routines for a variety of sports. Dynamic stretching to improve the way you feel and move kindle edition by weiss, adam. See all books authored by bob anderson, including stretching, and getting in shape. This is the book that people tell their friends about, that trainers suggest for virtually every sport and activity, and that medical professionals. Stretching, by bob anderson, is the classic fitness book prescribed. About the author bob anderson is the worlds most popular stretching authority. Use features like bookmarks, note taking and highlighting while reading stretchsmart. Buy stretching 30th anniversary ed by anderson, bob, anderson, jean isbn. Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. The challenge for most people is lining up the fitness goal with the correct exercise tool. Jean anderson developed the art technique used to illustrate the book.
Consistently moving joints through their full range of motion three to five days. The result is a feeling of increased muscle control, flexibility, and range of motion. Tone your legs and build your glutes in this powerful hiit workout at home or the gym. Unlike guides with only hand drawings or stick figures, the ultimate guide includes real photos of real people showing you exactly how each stretch works take a look at some of the pictures on the right, which are taken straight from the stretching handbook. Stretching your hamstrings isnt always best breaking muscle.
Anyways, sweet book would low key read it just for fun. Here are 100 illustrated stretches from bob anderson s classic book stretching. This is from a scan, so some of the pictures are a little cut off, but youll get the idea. As part of your daily workout, stretching should be a top priority for crossfit and special forces athletes. He started running february 16, 1962 and has been running for 56 years. As simple as it seems, many people with chronic low back pain can improve and even fully heal their backs by doing one simple thing. He is a physical therapist, bodybuilder and martial artist so his. Stretching is also used therapeutically to alleviate cramps.
Bob anderson has taught stretching for over 30 years. For another hamstring stretch, you need a bench whose seat is about waist high. Ming chews, the permanent pain cure has stretching exercises that not only address the muscles, but take fascia into consideration. Stretching and the different ways to stretch are topics of controversy among runners. The word stretching has received bad press in recent years so lets clarify and call it mobility workout to be more politically correct. Oct 17, 20 stretching was originally published in 1980, before i was born. The stretching handbook is a clear, concise guide to stretches for all areas of the body. Bob anderson was born in 1945 in fullerton, california and is a graduate of california state university at long beach, with a lifetime teaching credential in physical education. Stretching early in the morning can be difficult before you have loosened up. Anderson, with his wife, jean, wrote the seminal book stretching. I still see posters on the walls at gyms and the like with jean andersons recognizable illustrations, teaching bob andersons stretches. You might be wondering, what does this have to do with stretching your hamstrings. Gardening stretching exercises stretching exercises for lower back stretching exersises for gardening, from stretching, a book by stretching guru bob anderson. A great book for stretching excercises this is a wonderful and cheap paperback that has muscle groupspecific exercises how do i stretch my hamstrings.
Stretching book stretching by bob anderson splits training techniques instruction. About the author 2010 bob anderson is the worlds most popular stretching authority. Stretching is a form of physical exercise in which a specific muscle or tendon or muscle group is deliberately flexed or stretched in order to improve the muscles felt elasticity and achieve comfortable muscle tone. After several years of exercising and stretching in his mid 20s bob developed a method of stretching that he found to be beneficial and that could be taught to anyone. The genius in the book is the use of clear line drawings to which readers relate as opposed to photos.
212 230 949 1577 349 115 1495 1373 1308 1573 495 1382 318 1133 1151 641 96 54 844 1459 452 937 1486 73 1276 816 1222 3 670 569 418 591