Part I. The Prerequisites Chapter 1. Understanding the Basics of Stretching Why Bother to Stretch? Flexibility Versus Mobility Muscle Interactions Types of Muscle Contractions Reflexes Relevant to Facilitated Stretching Some Types of Stretching Guidelines for Stretching Chapter 2. Focusing on Facilitated Stretching Brief History of PNF Basis of PNF: Spiral-Diagonal Movement PNF Stretching Techniques Facilitated Stretching Guidelines Detailed Sequence for Facilitated Stretching Safety Considerations for Facilitated Stretching Chapter 3. Using the Spiral-Diagonal Patterns of PNF When and Why to Use Spiral-Pattern Stretches Learning the Patterns Through Free Motion Facilitated Stretching Using the Patterns Lower Extremity Stretches Using the Patterns Upper Extremity Stretches Using the Patterns Strengthening Exercises Using the Patterns Part II. The Stretches Chapter 4. Stretches for the Torso, Head, and Neck Oblique Abdominals Lower Back Upper Trapezius Sternocleidomastoid Scalenes Suboccipitals Levator Scapulae Occipitofrontalis Mandibular Elevators Mandibular Retractors Mandibular Protractors Mandibular Lateral Excursion Partner Stretching Routines Neck Series Headache Relief Chapter 5. Stretches for the Lower Extremity Hip Extensors Hip Flexors Knee Extensors Hip Lateral (External) Rotators Hip Medial (Internal) Rotators Hip Abductors Hip Adductors Ankle Plantar Flexors Ankle Dorsiflexors Toe Flexors Toe Extensors Ankle Evertors: Peroneal (Fibularis) Group Ankle Invertors Partner Stretching Routines 360 Degree Hip and Low Back Hip Chapter 6.

Stretches for the Upper Extremity Rotator Cuff Scapular Stabilizers Additional Muscles That Move the Arm Elbow Wrist and Hand Supinators and Pronators Partner Stretching Routines Shoulder Girdle Shoulder Part III. Stretching Routines Chapter 7. Daily Flexibility Sequences Everyday Sequence Rusty Hinges Dynamic Stretching Using the Spiral Patterns Chapter 8. Sport-Specific Stretching Routines Cycling Golf Hockey Running Swimming Pickleball.