Anderson book of stretching hamstrings

Apr 16, 2010 stretching first appeared in 1980 as a new generation of americans became committed to running, cycling, aerobic training, and workouts in the gym all of which are commonplace now. If you typically feel soreness in your hamstrings after workouts, stretches can help reduce this soreness. Robert and jean anderson of englewood colorado published a landmark book on the subject in 1975. She was able to tag the stretches that were perfect for my situationinjury. 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.

The road to rehabilitation would not look like stretching the bejeezus out of your hamstrings at their absolute maximum end range for somewhere in the neighborhood of thirty and ninety seconds per day. Its a book i think everyone should have in their library. Tight hamstring muscles can occur due to a number of reasons. There is also a guide to stretches for many activities such as running, bowling, swimming, golf, and many others. Introduction to the anderson stretches go to table of contents, above. Buy stretching 30th anniversary ed by anderson, bob, anderson, jean isbn. Home informative a great book for stretching excercises. In 1984, bob anderson sold runners world to robert rodale of rodale press, who moved the editorial offices to emmaus, pennsylvania. Jun 21, 20 there are two books i would strongly recommend for real, applicable information and methodology for increasing flexibility. This is the book that people tell their friends about, that trainers recommend for virtually every sport and activity, and that medical professionals recommend. Stretching book stretching by bob anderson youtube.

Mar 05, 2009 stretching book stretching by bob anderson splits training techniques instruction. Jul 08, 2002 stretching in the office bob anderson, jean anderson on. Mar 29, 2011 the idea is to gradually stretch your hamstrings so that over time, they remain flexible and well perfused with blood. The stretches, with bulleted instructions for each stretch. Also included are tips for ergonomics and proper posture at the workstation. This book explains a lot of different stretches, sport specific stretches, strength training stretches and even has a bit on nutrition and back care. There are four different muscles that make up the hamstring and one additional muscle that is actually an adductor but has certain characteristics like the hamstrings. By stretching your hamstrings, you can prevent injury to your hamstrings and lower back.

There are two books i would strongly recommend for real, applicable information and methodology for increasing flexibility. Bk suspension sleeve when the bk prosthetic side is extended, a cuff strap suspension may prevent a full. The book was born out of the desire to offer americans a chance to practice several forms of exercises in the 70s. Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Pocket book edition by bob anderson, jean anderson. This book is a classic that has been around for more than 30 years, in several editions.

The cover of the andersons book on stretching is shown at the top of this page. He started running february 16, 1962 and has been running for 56 years. 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 people just starting to get back in shape. At the end of each chapter, there is an illustrated summary of the stretches. Thank you bob anderson for your simple to follow stretching books. The book also includes tips on creating an ergonomic workstation. If you want to stretch your hamstrings, please continue to do so. Expanding his publishing pursuits, anderson put out the home medical book series. Pull your knee toward your chest until you feel a stretch in your buttock area. One way to stretch your hamstrings is with good old toe touching. My physical therapist was very impressed with this book and its size. Jean decorated many of the figures with hand knitted caps which she sold by mail. Since the hamstrings also assist with rotational movements, activating and strengthening the rotational muscles in your core the internalexternal obliques will decrease the workload through your hamstrings and let your nervous system know that its okay for your hamstrings to let go of your pelvis.

If your hamstrings were just tight, your stretching interventions wouldve worked. Whatever the reason for tight hamstrings, it can cause. Stretching promotes healthy blood flow and fluid exchange, which keep your muscles well nourished and relatively free of buildup of waste products, which lead to. 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. Clearly, its best to stretch all of your major muscles. Stretching also helps prevent injury to muscles and joints. It had stretching routines for these beginners, as well as for serious competitive athletes. Bob and his wife jean first published a homemade version of stretching in a garage in southern california in 1975. It also included general stretches for everyday activities. These images will have meaning to those who have done stretching in the past. I recommend this book to anyone looking for a comprehensive guide to stretching. If you want to stretch your hamstrings please continue to do. I was informed of a recent post in the huffington post entitled stop stretching your hamstrings.

This is the book that people tell their friends about, that trainers suggest for virtually every sport and activity, and that medical professionals. If your primary goal is stretching the hamstrings, then lie on your back and. This book reflects the idea that stretching is the simplest of all fitness activities, one. Bringing mitchells and bowmans work together, this kind. 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. 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. It is also hard to stretch before your muscles have warmed up. Some images of stretches compiled by the andersons are presented here, but how to do them is not provided here at this time. Bob anderson s book of stretching is also quite thorough.

Consistently moving joints through their full range of motion three to five days. The genius in the book is the use of clear line drawings to which readers relate as opposed to photos. The area at the back of your legs where your hamstrings meet your buttocks is a common site for injuries. Stretches for the lower back, hips, groin, and hamstrings. Stop stretching your tight hamstrings barefoot rehab. It has been a popular version in many of our foreign translation publications so we thought we would make it available here. Stretching handbook the ultimate guide to stretching.

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. Stretching exersises for gardening, from stretching, a book by stretching guru bob anderson. Bob andersons book of stretching is also quite thorough. Stretching first appeared in 1980 as a new generation of americans became committed to running, cycling, aerobic training, and workouts in the gym all of which are commonplace now. He told me that stretching and flexibility are critical factors in fitness. Mar 20, 2017 if you want to stretch your hamstrings please continue to do so. If you want to stretch your hamstrings please continue to.

Try to do these stretches every day to improve your hamstring flexibility and reduce the likelihood of problems from tight hamstrings. Bob anderson is the worlds most popular stretching authority. Easytofollow instructions and line drawings accompany each stretch. I still see posters on the walls at gyms and the like with jean andersons recognizable illustrations, teaching bob andersons stretches. Stretching early in the morning can be difficult before you have loosened up. Stretching by bob anderson hit the scene in 1980, way ahead of its time, when a lot of ordinary people were getting interested in fitness and were starting to run, cycle, and work out. If flexing the ak prosthesis at the knee is too difficult, do only the seated toe touches to stretch the hamstrings with the prosthesis straight exercise 15. You know if you sit at a computer too long your neck and shoulders can really start to act up. This style of article where we lambast some exercise has been pretty popular for a number of years and i have certainly contributed my share. The book is first rate, full of clear photographs and detailed instructions for each stretch. It features stretching routines specific to a variety of people, including sports enthusiasts, travelers, children, gardeners, and people in wheelchairs. Staying loose provides simple stretching routines to make hightech life healthier.

Esther ekhart takes you through 3 yoga poses to target your hamstrings with different options given. Stretching by bob anderson super strength training. The drawings were done by jean, based on photos she took of bob doing the stretches. Stretching in the office bob anderson, jean anderson on. Stretching book stretching by bob anderson splits training techniques instruction. Stretching was originally published in 1980, before i was born. Where you may feel like your hamstrings are tight, but they really arent. First, to release longstanding hamstring muscle tension, dont bounce. If you want to stretch your hamstrings please continue to do so.

Anderson, with his wife, jean, wrote the seminal book stretching. By regularly stretching your hamstrings, you will also enjoy improved range of motion, not just of your hamstrings but of your quadriceps as well. Stretching in this manner will indirectly lead to some stretching of the ligaments that surround your knees, hips, pelvis, and spine, so the benefits are multifold. Jul 22, 20 esther ekhart takes you through 3 yoga poses to target your hamstrings with different options given. Basic anatomy of stretching the hamstrings the movement fix. Dont get me wrong this aint no whimsy book about plain stretching.

Stretching has been selling steadily for over 30 years. Their first book stretching was published on a typewriter or simple word processor and illustrated by jean anderson in simple clear line drawings. This style of article where we lambast some exercise has been pretty popular for a. Greg is responding to this article, stop stretching your hamstrings. Bouncing activates a mechanism called the stretch reflex which, to make a long story short, can result in more muscle contraction, not less. I first learned about the importance of careful stretching when i was running forty miles a week in marathon race training and bagging peaks on weekends. This book explains a lot of different stretches, sport specific stretches, strength training stretches and even has a bit on nutrition and back. Stretching your hamstrings isnt always best breaking muscle. Bob anderson born december 28, 1947 in manhattan, kansas is an american runner, photographer, publisher and film producer. Similar to what i wrote when discussing stretching the lumbar spine, hamstring stretching isnt always the best thing to do. Buy a cheap copy of stretching book by bob anderson. What are the benefits of stretching hamstrings your hamstrings are composed of three muscles on the back of your leg that help to lift your lower leg toward your buttocks or extend your leg backward. New in 2015, the 30th anniversary stretching book is available in a condensed edition for convenience of size.

When you have tight hamstrings, youve had them for a really long time and it doesnt seem to matter how much you stretch, your tight hamstrings never get more flexible. If physical activity, stretching, bending your knees 90 degrees or sitting on a hard surface causes you to feel pain in the back of your upper legs, you might have an upper hamstring injury. The book is sensibly divided into sections dealing with stretches for different areas of the. Stretching by bob anderson, illustrated by jean anderson. The book stretching was first selfpublished by bob and jean anderson in 1975 when fitness awareness was in its infancy.

I dont want to say anything against my friend michaelle, but greg lehman makes good points in this article. Taskspecific stretches that keep you stressfree on the job. Everyday low prices and free delivery on eligible orders. 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. For over 35 years, bob has taught millions of people his simple approach to stretching. A great book for stretching excercises meyer pediatrics. The faq on stretching is a good source of information about a variety of aspects of stretching. Learn the anatomy of the hamstrings and how it affects stretching.