Stretching Scientifically: A Guide to Flexibility Training, Fourth Edition

by Thomas Kurz

Learn All the Whys of Flexibility and Stretching So You Can Do High Kicks and Splits with No Warm-Up! No Partner or Equipment Needed for Any Stretches in This Book!

Stretching Scientifically is useful to athletes, instructors, and coaches. It describes the systems and organs of the body that determine one’s flexibility. But that’s not all. The theory is illustrated with practical examples and then followed by a detailed practical guide to the safest and fastest stretching methods.

Every stretching method is carefully explained, then the recommended ways of application are suggested. Every exercise is shown and clearly described. The exercises are grouped by body part (arms, legs, etc.) and accompanied by listings of sports in which they can be applied.

With this book you will learn:

• 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
• How to choose your stretching method
• How to arrange your stretching routine
• Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most

Table of Contents

Introduction

• Getting the Most Out of This Book

1. Flexibility in Sports

• Injury prevention and flexibility

2. How to Stretch

• Methods of stretching
• Early morning stretching
• Stretching in your workout
• The use of partners in stretching
• Children and flexibility training
• The elderly and flexibility training

3. Dynamic Stretching

• Arms
• Legs
• Trunk

4. Static Active Flexibility Exercises

5. Isometric Stretching

• When you are not ready for isometrics
• When you are ready
• How to select your stretches
• Neck
• Forearm
• Arms, shoulders, chest
• Legs
• Stretches leading to the side split
• Stretches leading to the front split
• Splits and high kicks
• Trunk
• Recap

6. Relaxed Stretching

• Neck
• Forearm
• Arms, shoulders, chest
• Legs
• Stretches leading to the side split
• Stretches leading to the front split
• Trunk

7. Sample Workout Plans

8. All the Whys of Stretching

• Anatomy, physiology, and flexibility
• Tests of flexibility potential
• Practical conclusions for sports training
• Recap

9. Questions and Answers on Stretching

• Does This Method Really Work? And How?
• Body Alignment for Hip Stretches
• Dynamic Stretches and Morning Stretch
• What and When
• Stretching in Workouts for Various Sports
• Flexibility and Other Athletic Abilities
• Age and Stretching
• Gender and Stretching
• Sounds in and around Joints
• Pain or Soreness and Stretching
• Injuries and Stretching
• No Success
• Impatience
• Stretching Machines and Other Strange Practices
• Other

Appendix A: Hip Joint and Shoulder Joint

Appendix B: Normal Range of Joint Motion

Bibliography

Our Guarantee
If you are not happy with your purchase of the book, return it within 90 days with your original invoice, and we will refund the price of merchandise!

Testimonials

“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 Summer 1998

“[Kurz] explains the scientific basis of stretching in agonizing detail. The best parts of the book, however, are the exercise routines. While they are unconventional, they work. […] Many notable martial artists swear by these methods.”

Martial Arts Training September 1997

“I’m sure you get messages like this all the time, but I had to write and thank you for the knowledge that you have shared with me. I have bought both Secrets of Stretching and Stretching Scientifically, both of which have given me the knowledge and ability to do a side split. I worked for YEARS and did not get good results until trying your method. I don’t know why I waited so long to use what was right at my fingertips! I have followed your instructions to the letter and have made superhuman gains in months. Again, thanks for the high kicks without warm-ups and the ability to do a side split.”

Raymond Yorek
Mancato, Minnesota

“It is nice to see someone has unraveled the science of stretching, finally. I have been through many martial arts Web sites and books, and they always glance over the topic of stretching and state how crucial it is, but they never tell you a straightforward, scientific method that actually works…

“You will not believe how much I have gained from looking at your articles and training advice, this stuff is revolutionary!”

Idai Makaya
Zimbabwe

“This book is very informative and easy to read. Its use of common sense and research will make you re-think all the years of poor advice you have received on stretching. I have basically been stretching the same way that I was taught in junior high for the last 30 years. I have made more progress toward the split in the 30 days since I began reading this book then I did in all that previous time.”

L. Davis
Crossville, TN

“For the past two years, since I changed my workouts according to your Stretching Scientifically, I haven’t sustained an injury, and not only that, I have increased my flexibility and made progress in every single workout.”

Tom Øberg Framnes
Drammen, Norway

“Stretching How-To at It’s Best!

“Both the underlying scientific principles of stretching and the mechanics of achieving one’s desired flexibility are outstanding. I highly recommend this title to anyone who is flexibility-challenged, as I am, and is looking to improve their body in this area.”

T. R. Torrez
Sacramento, California

“[Coming] from a massage therapy, martial arts and personal training background I must say that I have enjoyed this book thoroughly. These former Soviets are really making an excellent contribution to physical culture in the United States. This is concise and so no-nonsense that it might be a little disappointing if you would like a thousand and one options, Mr. Kurz presents the bare bones techniques. This is good in such a way because they can be easily adapted and expanded upon depending on one’s athletic field and one’s personal level of athleticism and fitness.”

Donovan Worland
Eugene, Oregon

“This book contains all you could ever want to know about stretching. And it works… I have now tried it on my own body and I can highly recommend it for all. This is a must.”

Pierre Knudsen
Denmark

“1) Excellent book!

“2) Well organized (4th edition).

“3) Some good sample workouts for various [sports] disciplines.

“4) Great question and answers at the end (quite humorous at times).

“5) Great reference guide!”

Jamber
West Lothian, Scotland

See what others say about Stretching Scientifically.