17 internautes sur 17 ont trouvé ce commentaire utile
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This is a very good stretching book; it has lots of good stretches, logically arranged by body part and increasing degree of difficulty, also by sport; a lot of good basic information about stretching and anatomy; and the pictures are to die for. The pictures also show the primary and secondary muscles stretched, in two different colors, for each stretch. All the glowing reviews are well deserved.
I'm glad to have it.
I have a few quibbles, though. On p. 108 there's an "advanced hip adductor stretch"; I don't recall what it's called in Sanskrit, but it's sometimes called the "butterfly". You sit with the soles of your feet together and press the knees down to the side. Well, they refer to this position as "lotus position". Huh? As I said, I don't recall the name of the asana, but lotus it ain't. In lotus, each foot rests on the opposite thigh. One trivial mistake, OK, but c'mon; the lotus is the most famous yoga position there is; how can you misidentify it?
The treatment of the hip flexors (mainly the iliopsoas) leaves a little to be desired. There are some effective hip flexor stretches on pp 126-32, and they show the psoas major, and the rectus femoris (the other hip flexor), along with anterior thigh muscles, as primary stretched muscles. They're not described as hip flexor stretches, though, but as "knee extensor stretches"; if you look in the "stretch finder" at the end, you can't find either "hip flexors" or "psoas" or "iliopsoas". Also, psoas minor and iliacus are never mentioned. I guess they do the same thing as psoas major, and there's probably no way to stretch one member of the iliopsoas group and not the others, but why not mention and show all of them?
The hip flexors are pretty important, and in need of stretching on a lot of us who sit in chairs all the time, so they really deserve some explicit discussion--especially since a lot of people don't even know about them. There's a reasonably good picture of the iliopsoas group on p. 74, in the context of trunk flexion rather than hip flexion. In general, it would be good if they used the names of muscles, as well as their functional designations; a lot of people would naturally look for, say, a quadriceps stretch rather than "knee extensors".
Speaking of the quads, there is a stretch on p. 164 called "dynamic hip flexor and extensor stretch", which in fact doesn't say much about the hip flexors! It's basically standing next to a wall to steady your balance, and swinging a nearly straight leg back and forth. I have no quarrel with the forth part; that'll stretch the hamstrings and glutes, i.e. hip extensors, fine. The back part of the movement, though-- they talk about all four of the quadriceps, the tensor fasciae latae, and the sartorius. The only one of those that's a hip flexor is the rectus femoris. (Well, the sartorius "assists" in hip flexion, but it's not usually listed as a hip flexor). I would think that the back part of the movement would stretch the iliopsoas at least a little; in fact that's what it feels like, best I can tell: that it stretches iliopsoas a little. It might stretch it more than a little, at extreme extension. However, they don't show or mention it. Maybe it doesn't do that much for the hip flexors, except for the rectus femoris, but if it's basically a knee extensor stretch, WHY call it a hip flexor stretch?? And then not discuss the hip flexors, except rectus femoris?? Perhaps it should be called "hip extensor and knee extensor stretch". These guys seem to be somewhat unaware of the iliopsoas!
Another thing I have an issue with is the treatment of dynamic stretching. This is a new edition of a book that's been around for a while, and the concept of dynamic stretching is not built in from the beginning; it's just kind of tacked on. There's a nice chapter, chapter 8, with several dynamic stretches you can do, preceded by a 2 1/2 page discussion of the theory, which, however, fails to mention the dangers and drawbacks of ballistic stretching, i.e. "bouncing". The book says you should "progressively increase the range of motion and movement speed with each repetition". It does say "no bouncing", but that's it: two words on the subject, no explanation as to why, or what exactly that is, or how important this instruction is. You could easily miss those two words.
For example, p.166, "dynamic standing knee flexor stretch": once you get into the position, you're supposed to "do the stretching in a dynamic manner by bobbing". ?? What the heck is bobbing, and how does it differ from bouncing?
Here's a quote from the MIT website:
"Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex".
If you're going to introduce the concept of dynamic stretching, for people who may not know about it, I think it would be really important to make clear that what is meant is NOT bouncing, which can be counterproductive or even dangerous. I think this is important enough that I've taken off one star for it.
19 internautes sur 20 ont trouvé ce commentaire utile
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Stretching Anatomy-2nd Edition is on among the Anatomy Series published by Human Kinetic, a publisher from Champaign, IL (USA). The most popular volumes of this series are, with no doubt, those written by Frédéric Delavier (more than 2 million copies sold). I have read Strength Training Anatomy, 3rd Edition, Delavier's Core Training Anatomy, Delavier's Mixed Martial Arts Anatomy, and Strength Training Anatomy Workout, The, which I heavily use on a daily basis for my strength training. All these books in this series provide detailed, full-color anatomical illustrations of the muscles in action and step-by-step instructions that detail perfect technique and form for each pose, exercise, movement, stretch, and stroke. (On a side note to the publisher, all books are 7.8 x 10, but this one is 10 x 7 inches).
With more than 250,000 copies sold, Stretching Anatomy-2nd Edition by Nelson and Kokkonen continues the growth of the popularity and reputation of this series by adding an essential component of your fitness training: improving flexibility and muscular strength. As the introduction states, this part of the training is too often overlooked. However, for folks whose daily lifestyle consists of long sessions of inactivity, flexibility training should be mandatory. The book starts with an introduction to the field, the anatomy and physiology of stretching (extremely well written, very informative), the types of stretches (static, ballistic, proprioceptive neuromuscular facilitation -PNF, and dynamic stretching), the benefits of a stretching program (among the obvious, improved flexibility, prevention of some lower-back problems, and improved body alignment and posture), and a brief guide on how to use the book.
The book is very self-explanatory, though. The first seven chapters are focused on the major joint areas of the body (neck; shoulders, back and chest; arms, wrists, and hands; lower trunk; hips; knees and thighs; and feet and calves). Chapter 8 contains nine dynamic stretches that encompass all the major joint areas. Chapter 9 contains suggested stretching programs for beginners through advanced as well as a program shown to lower blood glucose. Additionally, it also includes sport-specific stretching routines, which is a very cool part of the book.
This book is absolutely outstanding, a must for anybody who is in any type of training, and for those who do not do any training at all, because those are the ones who suffer from worse posture and stiffness in their bodies. In my quest for greater fitness, I added three major components: new diet, strength training, and stretching. I admit my stretching was poor or lacking. Not anymore, because now I have this excellent book that guides me through it with excellent results. Strongly recommended, five stars.
Thanks for reading.