005. table of contents007. getting started008. introduction008. introduction009. introduction

010.who should stretch011. why stretch012. how to stretch012. how to stretch013. how to stretch

014. warming up and cooling down015. getting started015. getting started016. getting started017. getting started018. getting started019. getting started020. getting started021. getting started

023. the stretches024. stretching guide024. stretching guide025. stretching guide

026. relaxing stretches for your back026. relaxing stretches for your back027. relaxing stretches for your back028. relaxing stretches for your back029. relaxing stretches for your back030. relaxing stretches for your back031. relaxing stretches for your back032. relaxing stretches for your back033. relaxing stretches for your back

034. stretches for the legs, feet, and ankles034. stretches for the legs, feet, and ankles035. stretches for the legs, feet, and ankles036. stretches for the legs, feet, and ankles037. stretches for the legs, feet, and ankles038. stretches for the legs, feet, and ankles039. stretches for the legs, feet, and ankles040. stretches for the legs, feet, and ankles041. stretches for the legs, feet, and ankles

042. stretches for the back, shoulders, and arms042. stretches for the back, shoulders, and arms043. stretches for the back, shoulders, and arms044. stretches for the back, shoulders, and arms045. stretches for the back, shoulders, and arms046. stretches for the back, shoulders, and arms047. stretches for the back, shoulders, and arms048. stretches for the back, shoulders, and arms

049. a series of stretches for the legs049. a series of stretches for the legs050. a series of stretches for the legs051. a series of stretches for the legs052. a series of stretches for the legs053. a series of stretches for the legs

054. stretches for the lower back, hips, groin, and hamstrings054. stretches for the lower back, hips, groin, and hamstrings055. stretches for the lower back, hips, groin, and hamstrings056. stretches for the lower back, hips, groin, and hamstrings057. stretches for the lower back, hips, groin, and hamstrings058. stretches for the lower back, hips, groin, and hamstrings059. stretches for the lower back, hips, groin, and hamstrings060. stretches for the lower back, hips, groin, and hamstrings061. stretches for the lower back, hips, groin, and hamstrings062. stretches for the lower back, hips, groin, and hamstrings

063. stretches for the back, hips, and legs063. stretches for the back, hips, and legs064. stretches for the back, hips, and legs065. stretches for the back, hips, and legs066. stretches for the back, hips, and legs067. stretches for the back, hips, and legs

068. elevating your feet068. elevating your feet069. elevating your feet070. elevating your feet

071. standing stretches for the legs and hips071. standing stretches for the legs and hips072. standing stretches for the legs and hips073. standing stretches for the legs and hips074. standing stretches for the legs and hips075. standing stretches for the legs and hips076. standing stretches for the legs and hips077. standing stretches for the legs and hips078. standing stretches for the legs and hips

079. standing stretches for the upper body079. standing stretches for the upper body080. standing stretches for the upper body081. standing stretches for the upper body082. standing stretches for the upper body083. standing stretches for the upper body084. standing stretches for the upper body

085. stretching on a chin-up bar086. stretches for the upper body using a towel086. stretches for the upper body using a towel087. stretches for the upper body using a towel

088. a series of stretches for hands, wrists, and forearms088. a series of stretches for hands, wrists, and forearms089.. a series of stretches for hands, wrists, and forearms

090. sitting stretches090. sitting stretches091. sitting stretches092. sitting stretches093. sitting stretches

094. advanced stretches for the legs and groin with feet elevated094. advanced stretches for the legs and groin with feet elevated095. advanced stretches for the legs and groin with feet elevated096. advanced stretches for the legs and groin with feet elevated

097. stretching the groin and hips with legs apart097. stretching the groin and hips with legs apart098. stretching the groin and hips with legs apart099. stretching the groin and hips with legs apart100. stretching the groin and hips with legs apart

101. learning the splits101. learning the splits102. learning the splits103. learning the splits

105. stretching routines everyday activities106. in the morning107. before bed108. everyday stretches109. everyday stretches110. stretches for the hands, arms & shoulders111. stretches for the neck, shoulders & arms112. stretches for the legs, groin, & hips113. lower back tension114. computer & desk stretches116. blue-collar stretches117. blue-collar stretches118. after sitting124. while watching tv125. before and after walking126. traveler's stretches

129. stretching routines sports and activities130. before and after aerobic exercise131. before and after aerobic exercise150. before and after gymnastics151. before and after gymnastics160. before and after martial arts161. before and after martial arts173. after running184. before and after swimming185. before and after swimming194. before and after weight training195. before and after weight training

201. appendix202. caring for your back202. caring for your back203. caring for your back204. caring for your back205. caring for your back

206. PNF stretching206. PNF stretching207. PNF stretching208. PNF stretching209. PNF stretching

213. recommended reading