Stretching Scientifically: A Guide to Flexibility Training, by Thomas Kurz
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Stretching Scientifically: A Guide to Flexibility Training, by Thomas Kurz
Free PDF Ebook Online Stretching Scientifically: A Guide to Flexibility Training, by Thomas Kurz
The fourth edition of Stretching Scientifically: A Guide to Flexibility Training teaches:
- How to stretch safely and quickly to achieve and maintain your maximum flexibility
- How to make your muscles grow stronger and longer so you stay flexible all the time
- How to do splits even if you are over 40 or 50
- How to kick high and do splits with no warm-up
- How to develop each of the three kinds of flexibility--dynamic, static active and static passive--to suit every athlete's needs
- What exercises are "no-no's" if you want to stretch your muscles
- All the factors limiting flexibility
- Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most
- Amazon Sales Rank: #160842 in eBooks
- Published on: 2015-10-29
- Released on: 2015-10-29
- Format: Kindle eBook
Review "This book is useful to athletes, instructors, and coaches. It provides them with with information how to test potential flexibility, how to choose [a] stretching method, and how to have full flexibility ... even without a warm-up." -- WTF Taekwondo"explains stretching in agonizing detail. The best are the exerciseroutines. They work. Many martial artists swear by these methods." -- Martial Arts Training
From the Publisher The fourth edition of STRETCHING SCIENTIFICALLY, A Guide to Flexibility Training (copyright 2003), by Thomas Kurz, is now available from Stadion Publishing Inc. Improved layout and more photos enhance the most up-to-date science explained in practical terms for athletes, instructors, and coaches.
As always, flexibility expert Kurz stresses the correct sequences of exercises and stretches that make up his safest and fastest stretching method. If you teach others, you must know this method. "You have to know when to do which stretch to get the most out of it," Kurz said. "It is like putting on your socks and shoes--what goes on first makes a lot of difference!"
The "Questions and Answers" chapter is bigger and divided into sections such as Injuries and Stretching, Pain or Soreness and Stretching, Age and Stretching, What and When, Sounds In and Around Joints. Kurz also includes a simple test that will let you test your flexibility potential.
From the Author In this book you will find all the information about flexibility training you may need for your sport.My first book on this subject, published in 1985, was a great success. Several readers wrote me about the gains they had made thanks to my instruction. There were readers, though, who had difficulty understanding these instructions because of their preconceptions about training. Others after initial rapid gains reached a level well short of their goal (and their potential) and could not progress any further. Using the feedback from all these readers, in this, the fourth edition, I have completely reorganized the book and rewritten parts to make it even more understandable and more informative.Now, let the table of contents speak for the book: TABLE OF CONTENTSIntroductionGetting the Most Out of This Book -- 11. Flexibility in Sports -- 3Injury prevention and flexibility -- 92. How to Stretch -- 13Methods of stretching -- 14Early morning stretching -- 19Stretching in your workout -- 19The use of partners in stretching -- 25Children and flexibility training -- 25The elderly and flexibility training -- 273. Dynamic Stretching -- 31Arms -- 33Legs -- 34Trunk -- 374. Static Active Stretching -- 395. Isometric Stretching -- 49When you are not ready for isometrics -- 49When you are ready -- 50How to select your stretches -- 55Neck -- 56Forearm -- 57Arms, shoulders, chest -- 58Legs -- 61Stretches leading to the side split -- 61Stretches leading to the front split -- 67Splits and high kicks -- 71Trunk -- 72Recap -- 746. Relaxed Stretching -- 75Neck -- 77Forearm -- 78Arms, shoulders, chest -- 79Legs -- 81Stretches leading to the side split -- 81Stretches leading to the front split -- 84Trunk -- 867. Sample Workout Plans -- 898. All the Whys of Stretching -- 101Anatomy, physiology, and flexibility -- 105Tests of flexibility potential -- 108Practical conclusions for sports training -- 120Recap -- 1249. Questions and Answers on Stretching -- 125Does This Method Really Work? And How? -- 125Body Alignment for Hip Stretches -- 128Dynamic Stretches and Morning Stretch -- 134What and When -- 136Stretching in Workouts for Various Sports -- 141Flexibility and Other Athletic Abilities -- 146Age and Stretching -- 156Gender and Stretching -- 157Sounds in and around Joints -- 158Pain or Soreness and Stretching -- 161Injuries and Stretching -- 165No Success -- 172Impatience -- 178Stretching Machines and Other Strange Practices -- 181Other -- 183Resources for Further Study -- 183Appendix A: Hip Joint and Shoulder Joint -- 185Appendix B: Normal Range of Motion -- 189Bibliography -- 191Index -- 203
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Most helpful customer reviews
145 of 154 people found the following review helpful. Fourth edition gets it the fourth star. By Christopher Wanko *** This review is for the 4th edition, superceding my 3rd edition review.Buying this new edition, especially since I thought the third edition was a good enough start, was a matter of integrity. I'd blistered the editors for not organizing the book well, and took the author to task for some vagaries in his descriptions and the lightness of graphical assistance, i.e. crummy drawings and mediocre photographs.I can say that the editors improved the book significantly. The organization of the chapters is now more-logical, and it also begins in a very direct, simple manner that gradually adds complexity as you read. Which is fine, since concepts introduced earlier are laying a foundation of knowledge required for the later , extremely scientific chapter on how muscles, tendons, and ligaments work together to move your body in three dimensions.I enjoyed the new edition more than the third, and I was very pleased with the updates and corrections. I believe you still need to invest some sweat to extract any value from this, but I would surmise no one is picking this up for light reading: this is an owner's manual for your body in some respects, and it requires hands-on application.The fifth star is not forthcoming, and I don't think a fifth edition will change this. The photographs and stick figures you loved to hate from prior editions are still here, and I can't help wonder why the publisher didn't just run a contest at SVA or Pratt for book illustrators.Still, there's less excuses for readers to employ if they can't figure out a good routine after reading this book, and Thomas Kurz's admonishing commentary is hilarious: I can actually see him as a professor taking some of the dimmer student body to task for not fully reading the relevant material. The FAQ section alone is worth the price of admission.
47 of 50 people found the following review helpful. Results gauranteed By Rehan Dost I was sceptical of much of what the author had to say but I could not doubt the body of literature he quoted and the scientific studies he quoted to buttress his arguments.Regardless, I applied his principles and I was astonished at the results especially the non-conventional kicking exercises in the morning with little warm up.In applying a few simple routines twice per day for less than 10 minutes I was able to dramatically increase flexibility AND strength resulting in much better axe, side, round house and spin hook kicks.The key to success is applying the principles and routines DAILY.I particularly liked how he debunked certain myths of stretching especially stretching BEFORE a workout. The body of scientific literature suggests that stretching before a workout is actually detrimental and he is astute in pointing this out.Some have argued that he does not provide sport specific routines, however, if you read carefully he points you to the correct chapters based upon your interests and allows you to decide which routines would be best for your interests. For example a martial artist who does alot of kicking would want to focus on lower body stretches whereas a wrestler would want to spend some time on upper body flexibility.In other words he wants you to think about what your goals are and use the routines accordingly. He clearly states which routines are best for various types of flexibility.This is a must have book for any serious martial artist.
41 of 44 people found the following review helpful. Pure Power Stretching By Björn Ahlman I you have the time read the first chunk of text, otherwise read only the end.I would have to agree with one reviewer Fred Mertz, that this book somewhat lacks structure, and that there should be well-organized stretchingroutines for various needs and sports, but despite this i give it 5 stars. I would give it 6 stars if possible. However I think that a great part of this book is the underlying science. I strongly believe that if you know why, you get better results and you can perform your task more determined and confident. Intricate descriptions of ligaments, muscles, tendons, connective tissues, joint capsules etc are in the book. However if'd have it my way, even more science would be added, but still you can get result wheter you know or not the science. The author says; "do not stretch the ligaments" And some people will just respond "ok, I wont" but I would answer "Ok, but why?" But either if you want to know or not, this method works.Everything that I have read in this book and tryed has worked, its sound like a "loose 50 pounds of fat in 2 weeks with the new revolutionizing orange pill!" (which never works) but this one really works.Why?Science, science, science. The author/authors truly have a kings understanding of human anatomy and discards old myth about stretching.To be honest, with the results I have gained, it is the best book (or anything for that matter) I have bought IN MY ENTIRE LIFE. And you can quote me on that.I cant recommend this book more than anything to people who want flexibility do not get any results.Björn Ahlman, Sweden, Umeå
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