Why read this book? I know that I can make a difference and help you expand your flexibility, regardless of your age,how out of shape or stiff you are and however many past attempts you have made to commit to a flexibility routine, just like I have taught thousands of clients over the past 20 years. Improving your flexibility does not need to be as difficult as people make it out to be!

People often self-sabotage their own progress by placing mental barriers in their way towards getting fit. The human body has a memory pattern and thrives on being healthy and strong and more supple. I guarantee that when these exercises are incorporated into a daily routine, anyone attempting them will be able to increase his or her flexibility, as well as improve muscle tone, shape and posture. You will notice your overall health will be improved and you will be able to participate in your chosen physical activities. By combining these methods of exercise you can change your physical appearance by improving your posture--standing and sitting taller and in more relaxed positions, reducing joint and muscle tightness all while enhancing your flexibility.

Introduction

While there are books on the market today that have covered stretches from daily
stretching to sport specific, StretchSmart takes you instead through a series of dynamic functional stretching movements actively lengthening and relaxing major muscles groups while
performing an easy to learn rhythmic series of exercises. StretchSmart will teach you how to eliminate improper straining and overcome structural limitations such as tight hamstrings or a stiff back, shoulder or knees. StretchSmart will help you conquer “bad” chronic posture while preventing injuries at the same time.

StretchSmart will show step-by-step a method for improving your flexibility, even for those who think they were born “stiff,” to provide fuller range of motion in joints and muscles for a more enjoyable lifestyle--be it improving your tennis or golf swing or just bending over to tie your shoes.

StretchSmart will vastly enhance your body awareness and motion. No difficult positions to learn or get into and maintain to benefit from these stretches. You'll not have to hold awkward positions for a long period of time to improve your flexibility. While the StretchSmart exercises can be performed safely by all ages and fitness levels, simply following the instructions of gently moving the body through a series of movements using the path of least resistance will help you achieve a greater flexibility in a shorter period of time. These techniques have been used in providing therapeutic relief for thousands of my clients over the past 20 years at my center, and you can get the same positive results.

StretchSmart will offer a protocol for those who are “stiff as a board” to get on board to a healthy stretching routine, which they have been avoiding because of the difficulty in touching their toes or the discomfort associated with stretching for someone who has not done so in a very long time. StretchSmart will show you how to integrate stretching easily into your daily routine. Speaking of schedule, StretchSmart will appeal to those who are on the go and have only a few minutes a day to get in a workout, as well as the more athletic reader who wants to improve his or her range of motion to prevent injury.

  Chapter Outline 
Chapter 1 
The Ultimate Stretching Program For Muscle Tension Relief

While many believe they have the basics of stretching down from bending over and trying to touch the floor--which you will see later in the book is not only an ineffective stretch but possibly the worst stretch for you--this chapter will explain the smartest solutions for improving your flexibility and preventing injuries from overstraining. 
My introduction to the importance of flexibility came when I joined a martial arts club that emphasized kicking and we stretched before, during and after class, which was a big part of the exercises we did.  I spent a lot of time stretching my legs, hips, and lower back muscles to improve my range of motion for stronger and faster kicks and overall flexibility and strength in my body.  In this chapter I share with you why stretching is beneficial and how to get the greatest benefits of the exercises while preventing injuries. 
Most people wait too long to start a stretching program, often after they have sustained an injury and are seeking professional advice for their injuries, and in most cases are given stretches to help them speed their recovery back to health. 
Most people who first come to my center are patients who have injured themselves by overstraining a stiff muscle group, something that could have been easily prevented if they stretched daily, not just a few minutes before an athletic event or workout. 
This chapter will explain why stretching helps improve range of motion in your muscles as well as your joints for better flexibility and strength throughout your body. 

Chapter 2 
Stiff As A Board? Protocol For Easing Into It. 

This chapter was created for all those individuals who think they can’t stretch no matter how hard they try.  It was also written for those who want to improve upon their flexibility by intensifying their efforts. 
Let’s address some concerns about your limitations and when to stretch before dealing with the recommended protocols for improving your flexibility. 
Are there “normal” ranges of flexible motion for everyone?  Not really, there are only guidelines based on the general population and those guidelines do not take into account past injuries to joints, ligaments, muscles or bone fractures.  Pardon the pun, but give yourself a little slack if you don’t fit into a certain category when it comes to your flexibility.  The only one you should be competing with is yourself. 
So you never could touch the floor when bending over at the waist while standing?  This doesn’t mean you can’t improve on your muscle flexibility by outsmarting some shortcomings in your structure, such as long legs and shorter arms or a longer torso and shorter legs; disproportional body parts will not slow your progress during the StretchSmart program. 
Using  StretchSmart , you’ll be able to overcome these barriers and improve your flexibility and the way you feel with new and improved range of motion.  You’ll be able to notice these successes in a shorter period of time than you would with traditional reach-and-hold stretches. 
How far you travel within a given joint and muscle range determines your flexibility, and being able to travel through the whole range without pain is key and always desirable.  This chapter will teach you how to accomplish that in the shortest period of time using science, relaxation techniques, and protocols to enhance your flexibility regardless of how stiff you are now. 

Chapter 3 
Perfect Posture--Beyond Structural Limitations 
and Improving How You Look 

Why do you need perfect posture anyway?  What are the benefits of good posture?  We have been told to sit and stand up straight since we were children.  Posture has been considered important for our health and image, but what is perfect posture?  How do you compare it, from one individual to the next?  It is not about sitting like a board in a rigid position, staring straight ahead in an uncomfortable position with your back muscles tight and your shoulders thrown back. 
First let’s look at your posture as it is now and see how it not only affects your image and how you feel but also how it influences your range of motion.  You can’t stretch out your muscles if you hold yourself in an improper position when you are not exercising. 
Poor posture not only affects your muscle flexibility, it also makes you look older, shorter, and heavier.  Besides the appearance, your health is affected by poor posture, by causing your breathing to be forced and labor-intensive as it compresses your spine and weakens your core. 
You’ll be happily surprised to learn that you will actually be able to stand and sit straighter in a short period of time with StretchSmart solution stretches.  By incorporating these stretches a few minutes a day you will remain supple and improve your circulation and range of motion after completing this chapter. 

Chapter 4
Wall Stretches--A Partner to Enhance your Flexibility 

This is one training partner you can count on to always be there no matter where you are--your house, office, gym, airport--there will always be a wall for you to stretch on.  You can use as little or as much force against the wall without concern of your body weight or fitness level to start these movements.  You will be amazed at how many muscle groups you can actively stretch in a short period of time. 
These stretches have been career savers for many of my top competitive athletes as well my other patients, they’re easy to do and I will share with you in a step-by-step manner how to perform them safely and in the most productive way in this chapter. 

Chapter 5 
Towel Stretches 

This chapter was written after many people came up to me following one of my AbSmart conditioning and stretching seminars and said how much they enjoyed the session and wanted to know what more they could do to improve upon what they had just learned.  Like the ladder I mention in The BackSmart Fitness Plan, there are common household items readily available to enhance your flexibility if you just use your imagination.  For example, a towel is usually carried around by those who work out, and is readily available at most gyms and certainly at home. 
A common phrase we’ve all heard is “If only I was just a little bit taller I could reach a bit farther.”  While this chapter doesn’t promise you that you’ll become a lot taller, it will help you improve your flexibility in a low-impact way, while still being highly effective.  By extending your ability to reach a bit farther or by allowing you to place your body in a position that you could not get into before, you will become stronger and more flexible with a newfound range of motion.  You will have also prevented potential injuries from occurring from stiff and inflexible muscles and joints in a safe, controlled manner. 
If your body is very inflexible you will enjoy using the towel stretches because you will gain a greater range of motion in a shorter period of time by extending your fulcrum point away from your body, causing a deeper stretch to occur in your muscles, thus enhancing your flexibility. 

Chapter 6 
Props-Chair  and Ball Stretches: Release Nervous Tension 

When you sit for long periods of time your spine tends to compress and your body slips into poor posture; gravity accentuates this problem, as we discussed in chapter three.  This can lead to back and neck pain and stiff leg muscles as well.  Be it after a long airline flight or sitting and waiting for a few hours, your body is going to tighten up.  This prolonged inactivity makes moving more difficult or even painful when you try to stand up.  This can occur even while you’re sitting at work. 
No matter how sound your ergonomics chair is your body will suffer from long periods of sitting and inactivity.  This chapter will teach you just how easy it is to complete a full body stretching routine at your chair and even incorporate it into your regular workouts as well.  By using different positions, you will be able to stretch out your muscles in a short period of time to remain supple throughout the day. 

Chapter 7 
Dynamic Moving Stretches 

This chapter will teach you how to use your own body weight with dynamic movements to increase your flexibility.  You will effectively learn to use combinations of exercises, one building upon the next, improving your range of motion, allowing you to easily stretch to reach muscle groups in the neck, shoulders, back, hips, and legs. 
This type of stretching is more effective than trying to isolate individual muscles and will enhance flexibility throughout your body in a shorter period of time. 

Chapter 8 
Stretching Routines –Suggested Stretches for Sports

Now that you have learned the stretches and the proper breathing, it’s time to put together a routine.  This chapter will give you a number of options at each level, for the beginner to the more advanced athlete, giving guidance and direction for a complete full body stretching program.  Included in this chapter are routines for those short on time who need a full body routine, as well as those who need to focus on a particular region for a given sport.  This chapter will offer recommendations for a daily and weekly routine and show how to incorporate a successful stretching program with the rest of your workouts.