Thursday, December 25, 2008

Autism Life Skills or The Anatomy of Stretching

Autism Life Skills: From Communication and Safety to Self-Esteem and More - 10 Essential Abilities Every Child Needs and Deserves to Learn

Author: Chantal Sicile Kira

Award-winning autism expert Chantal Sicile-Kira presents a positive and empowering "bill of rights" for every person with autism.

From the award-winning author of Autism Spectrum Disorders and Adolescents on the Autism Spectrum, here finally is the book that arms parents with information and advice to help every child reach his potential and enjoy a satisfying and productive life.

The book is full of insights culled from dozens of experts, parents, and high-functioning autistic teens and adults, as well as the author's own experience as an advocate and parent of an autistic teen.

Appropriate for parents of children with Asperger's, Nonverbal Learning Disorder, and more severely impaired autism, this upbeat and practical guide is essential for parents to provide help, hope, and answers.



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The Anatomy of Stretching

Author: Brad Walker

Books on stretching are common, but The Anatomy of Stretching takes a more fundamental approach than the others, taking the reader inside the body to show exactly what is happening during a stretch. At the heart of the book are 300 full-color illustrations that show the primary and secondary muscles worked in 115 key stretches arranged by body area. Author Brad Walker brings years of expertise—he works with elite-level and world-champion athletes, and lectures on injury prevention—to this how-to guide. He looks at stretching from every angle, including physiology and flexibility; the benefits of stretching; the different types of stretching; rules for safe stretching; and how to stretch properly. Aimed at fitness enthusiasts of any level, as well as at fitness pros, The Anatomy of Stretching also focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.



Table of Contents:
How to Use This Book     7
Introduction     9
Physiology and Flexibility     11
What is Flexibility?     12
Muscle Anatomy     13
What is Stretching?     14
The Benefits of Stretching     15
Improved Range of Movement     16
Increased Power     16
Reduced Post Exercise Muscle Soreness     17
Reduced Fatigue     17
Types of Stretching     19
Static Stretches     20
Static Stretching     20
Passive Stretching     21
Active Stretching     21
PNF Stretching     22
Isometric Stretching     23
Dynamic Stretches     24
Ballistic Stretching     24
Dynamic Stretching     24
Active Isolated Stretching     25
The Rules for Safe Stretching     27
Warm Up Prior to Stretching     28
Stretch Before and After Exercise     29
Stretch All Major Muscles and Their Opposing Muscle Groups     29
Stretch Gently and Slowly     30
Stretch Only to the Point of Tension     30
Breathe Slowly and Easily While Stretching     31
How to Stretch Properly     33
When to Stretch     34
Hold, Count, Repeat     34
Sequence     35
Posture     36
Stretches for the Neck and Shoulders     37
Lateral Neck Stretch     38
Rotating Neck Stretch     39
Forward Flexion Neck Stretch     40
Neck Extension Stretch     41
Neck Protraction Stretch     42
Sitting Neck Flexion Stretch     43
Parallel Arm Shoulder Stretch     44
Bent Arm Shoulder Stretch     45
Wrap Around Shoulder Stretch     46
Cross Over Shoulder Stretch     47
Reverse Shoulder Stretch     48
Stretches for the Arms and Chest     49
Above Head Chest Stretch     50
Partner Assisted Chest Stretch     51
Parallel Arm Chest Stretch     52
Bent Arm Chest Stretch     53
Behind the Back Chest Stretch     54
Bent-over Chest Stretch     55
Triceps Stretch     56
Elbow-out Rotator Stretch     57
Arm-up Rotator Stretch     58
Arm-down Rotator Stretch     59
Kneeling Forearm Stretch      60
Palms-out Wrist Stretch     61
Fingers-down Forearm Stretch     62
Finger Stretch     63
Fingers-down Wrist Stretch     64
Rotating Wrist Stretch     65
Stretches for the Stomach     67
On Elbows Stomach Stretch     68
Rising Stomach Stretch     69
Rotating Stomach Stretch     70
Back Bending Stomach Stretch     71
Stretches for the Back and Sides (Upper, Middle, and Lower)     73
Reaching Upper Back Stretch     74
Lying Whole Body Stretch     75
Reach-up Back Stretch     76
Sitting Bent-over Back Stretch     77
Sitting Side Reach Stretch     78
Standing Knee-to-chest Stretch     79
Lying Knee-to-chest Stretch     80
Lying Double Knee-to-chest Stretch     81
Kneeling Reach Forward Stretch     82
Kneeling Back Arch Stretch     83
Kneeling Back Rotation Stretch     84
Standing Back Rotation Stretch     85
Standing Reach-up Back Rotation Stretch     86
Lying Leg Cross-over Stretch     87
Lying Knee Roll-over Stretch     88
Sitting Knee-up Rotation Stretch      89
Kneeling Reach-around Stretch     90
Standing Lateral Side Stretch     91
Sitting Lateral Side Stretch     92
Stretches for the Hips and Buttocks     93
Lying Cross-over Knee Pull-down Stretch     94
Lying Leg Tuck Hip Stretch     95
Standing Leg Tuck Hip Stretch     96
Standing Leg Resting Buttocks Stretch     97
Sitting Rotational Hip Stretch     98
Standing Rotational Hip Stretch     99
Sitting Cross-legged Reach Forward Stretch     100
Sitting Feet-together Reach Forward Stretch     101
Sitting Knee-to-chest Buttocks Stretch     102
Sitting Foot-to-chest Buttocks Stretch     103
Lying Cross-over Knee Pull-up Stretch     104
Sitting Leg Resting Buttocks Stretch     105
Lying Leg Resting Buttocks Stretch     106
Stretches for the Quadriceps     107
Kneeling Quad Stretch     108
Standing Quad Stretch     109
Lying Quad Stretch     110
On-your-side Quad Stretch     111
Double Lean-back Quad Stretch     112
Stretches for the Hamstrings     113
Sitting Reach Forward Hamstring Stretch      114
Standing Toe-pointed Hamstring Stretch     115
Standing Toe-raised Hamstring Stretch     116
Standing Leg-up Hamstring Stretch     117
Sitting Single Leg Hamstring Stretch     118
Lying Partner Assisted Hamstring Stretch     119
Lying Bent Knee Hamstring Stretch     120
Lying Straight Knee Hamstring Stretch     121
Kneeling Toe-raised Hamstring Stretch     122
Sitting Leg Resting Hamstring Stretch     123
Standing Leg-up Bent Knee Hamstring Stretch     124
Sitting Bent Knee Toe-pull Hamstring Stretch     125
Standing Reach Down Hamstring Stretch     126
Stretches for the Adductors     127
Sitting Feet Together Adductor Stretch     128
Standing Wide Knees Adductor Stretch     129
Standing Leg-up Adductor Stretch     130
Kneeling Leg-out Adductor Stretch     131
Squatting Leg-out Adductor Stretch     132
Sitting Wide Leg Adductor Stretch     133
Standing Wide Leg Adductor Stretch     134
Stretches for the Abductors     135
Standing Hip-out Abductor Stretch     136
Standing Leg Cross Abductor Stretch     137
Standing Leg-under Abductor Stretch      138
Lying Leg Hang Abductor Stretch     139
Stretches for the Calves     141
Standing Toe-up Calf Stretch     142
Double Heel Drop Calf Stretch     143
Single Heel Drop Calf Stretch     144
Standing Heel Back Calf Stretch     145
Leaning Heel Back Calf Stretch     146
Sitting Toe Pull Calf Stretch     147
Standing Toe Raised Calf Stretch     148
Crouching Heel Back Calf Stretch     149
Standing Toe-up Achilles Stretch     150
Single Heel Drop Achilles Stretch     151
Standing Heel Back Achilles Stretch     152
Leaning Heel Back Achilles Stretch     153
Sitting Bent Knee Toe Pull Achilles Stretch     154
Crouching Heel Back Achilles Stretch     155
Kneeling Heel-down Achilles Stretch     156
Squatting Achilles Stretch     157
Stretches for the Shins, Ankles and Feet     159
Foot-behind Shin stretch     160
Raised Foot Shin Stretch     161
Front Cross-over Shin Stretch     162
Double Kneeling Shin Stretch     163
Ankle Rotation Stretch     164
Squatting Toe Stretch     165
Glossary of Medical Terms     167
At-a-Glance Summary of Stretches for Sports / Sports Injuries     171
Resources     173
Postscript     175

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