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.
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 7Introduction 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
No comments:
Post a Comment