ANATOMY OF STRETCHING 23th Edition by Adams Smith

Chapter 1: Anatomy, Flexibility, and Physiology

• Introduction to stretching.
• Physiology of flexibility.
• Benefits of flexibility.
• Research and discussion on flexibility.
• Factors affecting flexibility.

Chapter 2: Principles of Stretching

• Guidelines for applying stretching principles.

Chapter 3: Types of Stretching

• Static stretching (active and passive).
• Proprioceptive Neuromuscular Facilitation (PNF).
• Muscle Energy Technique (MET).
• Ballistic stretching.
• Neural stretching.

Chapter 4: Risks of Poor Flexibility and Stretching

• Consequences of inadequate flexibility.

Chapter 5: Back Pain

• Anatomy and actions of the spine.
• Types of low back pain.
• Management strategies for back pain.

Chapter 6: High-Thigh Pain

• Quadriceps strain and tendon rupture.
• Groin strain and hip injuries (e.g., bursitis, osteoarthritis).
• Hamstring strain and femoral neck fracture.

Chapter 7: Knee Stiffness

• Meniscal tears, ACL/PCL/MCL injuries.
• Anterior knee pain and jumper’s knee.
• Osteoarthritis of the knee.

Chapter 8: Ankle and Foot Stiffness

• Ankle sprains and instability.
• Achilles tendonitis and rupture.
• Plantar fasciitis and stress fractures.

Chapter 9: Lumbar Spondylosis

• Pathophysiology and grading.

Chapter 10: Biceps Tendinopathy

• Mechanical, vascular, and neural theories.

Chapter 11: Fibromyalgia

• Definition and key characteristics.

Chapter 12: Exercises for Effective Stretching

• General flexibility exercises.

Chapter 13: Back Stretching

• Specific exercises: cobra stretch, baby pose, spinal rotations, etc.

Chapter 14: Neck Stretching

• Exercises: neck glide, lateral extension, resistance-based stretches, etc.

Chapter 15: Upper Limb Stretching

• Shoulder, elbow, wrist, and finger stretches.

Chapter 16: Lower Limb Stretching

• Stretches for adductors, quadriceps, calves, hamstrings, gluteals, and piriformis.

Chapter 17: Stretching Plan/Routine

• Beginner and advanced stretching plans.
• Motivational tips and expected outcomes.