TABLE OF CONTENTS
ACKNOWLEDGEMENTS
INTRODUCTION
FOREWORD
BENEFITS OF STRETCHING
FACTORS AFFECTING FLEXIBILITY
STRETCHING METHODS
FOAM ROLLER
Feet
Calves
Shins
Hamstrings
Glutes
Iliotibial Band
Quadriceps
Hip Flexors
Adductors
Upper Back
Latisimus Dorsi
Triceps
Chest – Front Shoulder
Neck
SELF-EVALUATION
Musculoskeletal
Calf
Lower Hamstring
Upper Hamstring
Hips
Inner Thighs
Spinal Rotation
Shoulders
Rotator Cuff
Chest
STATIC, PASSIVE, AND PNF STRETCHES
STATIC AND PASSIVE STRETCHES
Ankles, Feet, and Shins
Thighs and Hip Flexors
Hips and Lower Back
Lower Back and Abs
Hands and Forearms
Arms, Shoulder, and Chest
DYNAMIC STRETCHES
Ball Stretching Routine
Hamstring
Hip Flexor
Lower Back
Abdominals
Chest and Front of Shoulder
Lower Back and Side of Upper Body
STRETCHING PROGRAMS
Dynamic Stretching For Sports
Glutes and Adductors
