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Preface | |
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Acknowledgments | |
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The Prerequisites | |
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Understanding the Basics of Stretching | |
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Types of Muscle Contractions | |
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Reflexes Relevant to Stretching | |
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Types of Stretching | |
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Guidelines for Stretching | |
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Focusing on Facilitated Stretching | |
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Overview of PNF | |
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From PNF Stretching to Facilitated Stretching | |
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Guidelines for Performing Facilitated Stretches | |
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Detailed Sequence for Facilitated Stretching | |
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Safety Considerations for Facilitated Stretching | |
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Effect of Fatigue on Stretcher and Partner | |
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Using the Spiral-Diagonal Patterns of PNF | |
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Practicing the Patterns as Free Movement | |
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Stretching With the Patterns | |
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Strengthening With the Patterns | |
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The Stretches | |
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Stretches for the Lower Extremity | |
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Hip Extensors: Hamstrings and Gluteus Maximus | |
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Hip Rotators: Piriformis | |
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Hip Abductors | |
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Hip Adductors | |
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Hip Flexors: Quadriceps Group | |
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Hip Flexors: Psoas and Iliacus | |
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Plantar Flexors: Gastrocnemius and Soleus | |
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Toe Flexors: Flexor Hallucis Longus, Flexor Digitorum Longus | |
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Dorsiflexors: Anterior Tibialis | |
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Toe Extensors: Extensor Hallucis Longus, Extensor Digitorum Longus | |
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Evertors--Peroneal (Fibularis) Group; Invertors--Tibialis Anterior and Posterior | |
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Spiral-Diagonal Patterns for the Lower Extremity | |
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Stretches for the Upper Extremity | |
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Shoulder Stabilizers | |
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Pectoralis Major, Biceps, Triceps | |
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Muscles of the Wrist and Hand | |
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Spiral-Diagonal Patterns for the Upper Extremity | |
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Stretches for the Neck and Torso | |
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Muscles of the Neck | |
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Muscles of the Torso | |
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Beyond the Basics | |
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Combining Techniques to Release Fibrotic Tissue | |
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Modifying Fibrotic Tissue to Reduce Pain and Restore Range of Motion | |
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Blending Soft Tissue Work and Facilitated Stretching | |
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Releasing Fibrotic Tissue: Six Examples | |
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Stretching Routines for Specific Activities | |
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Running | |
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Throwing and Racket Sports | |
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Cycling | |
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Golf | |
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Swimming | |
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Everyday Sequence | |
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Rusty Hinges | |
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Routines for Common Soft Tissue Injuries | |
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Caring for Acute and Chronic Injuries | |
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Focusing on Upper Body Conditions | |
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Focusing on Lower Body Conditions | |
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Glossary | |
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References | |
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Index | |
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About the Authors | |