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痠痛拉筋解剖書
你知道拉筋的好處，但是，你的動作做對了嗎？
找出疼痛源頭，5分鐘舒通關鍵肌群，徹底擺脫腦人的痠痛問題
不管是運動傷害的痼疾，辦公久坐的勞損，不良姿勢造成的肌筋膜疼痛，
都能針對你的「痛處」，選擇你需要的拉筋操當成日常保健。
找出疼痛源頭，5分鐘舒通關鍵肌群，徹底擺脫腦人的痠痛問題
不管是運動傷害的痼疾，辦公久坐的勞損，不良姿勢造成的肌筋膜疼痛，
都能針對你的「痛處」，選擇你需要的拉筋操當成日常保健。
176 pages, Paperback
First published January 1, 2007
464 people are currently reading
819 people want to read
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Displaying 1 - 30 of 38 reviews
May 22, 2007
Holy moley this book rocks my world. It shows exactly how to stretch those crazy random muscles that... you want to stretch... 'cuz they're bothering you... 'cuz you did something weird that hurted them.
May 28, 2022
The Anatomy of Stretching:
Your Illustrated Guide to Flexibility
and Injury Rehabilitation 2nd edition
by Brad Walker
Non-fiction Health Fitness
This is a guide about the right way to stretch muscles before and after exercise to prevent injury. It also designates the appropriate stretches to perform after an injury, ie whiplash. This book contains illustrations and symptoms of injuries. It also has a quick history of stretching, myths, thoughts, and different opinions about the safety and if stretching really helps.
I'm not much of a non-fiction reader, but I bought this book because I have neck and hip issues, and stretching helps relieve some of the pain and tightness so I'm always looking for an extra stretch that might help even more. Once my stitches from a different situation heal, I'll be incorporating a few of the stretches into my routine.
The illustrations and directions are easier to understand than others I've run across, and it includes sidenotes about proper techniques and things to make sure you aren't doing, what injuries the stretches are good for, and the types of sports they help with. It is pretty informative, though there is some technical mumble jumble and other ramblings.
It is a short book, 193 pages. Usually, I only skim these types of books to find what I'm looking for and do not review them unless they really stand out, and not many do. But I read it from cover to cover in one sitting to get a Kindle achievement for the spring '22 challenge.
My big issue with this book is the price. 193-page ebook download for $17.99 and the paperback is $20.68. OUCH! To high of a price to pay for that few of pages. Praying on others' pain.?.
It's a good book with good details, but it's not worth the full price. If you need it or want it, try to find it cheap or borrow it from your library, unless you're lucky enough to have that kind of money. I got the ebook on sale for $1.99.
Because of the low page count and high regular price I have to take a star away.
3 Stars
Your Illustrated Guide to Flexibility
and Injury Rehabilitation 2nd edition
by Brad Walker
Non-fiction Health Fitness
This is a guide about the right way to stretch muscles before and after exercise to prevent injury. It also designates the appropriate stretches to perform after an injury, ie whiplash. This book contains illustrations and symptoms of injuries. It also has a quick history of stretching, myths, thoughts, and different opinions about the safety and if stretching really helps.
I'm not much of a non-fiction reader, but I bought this book because I have neck and hip issues, and stretching helps relieve some of the pain and tightness so I'm always looking for an extra stretch that might help even more. Once my stitches from a different situation heal, I'll be incorporating a few of the stretches into my routine.
The illustrations and directions are easier to understand than others I've run across, and it includes sidenotes about proper techniques and things to make sure you aren't doing, what injuries the stretches are good for, and the types of sports they help with. It is pretty informative, though there is some technical mumble jumble and other ramblings.
It is a short book, 193 pages. Usually, I only skim these types of books to find what I'm looking for and do not review them unless they really stand out, and not many do. But I read it from cover to cover in one sitting to get a Kindle achievement for the spring '22 challenge.
My big issue with this book is the price. 193-page ebook download for $17.99 and the paperback is $20.68. OUCH! To high of a price to pay for that few of pages. Praying on others' pain.?.
It's a good book with good details, but it's not worth the full price. If you need it or want it, try to find it cheap or borrow it from your library, unless you're lucky enough to have that kind of money. I got the ebook on sale for $1.99.
Because of the low page count and high regular price I have to take a star away.
3 Stars
February 25, 2013
Well organized. I like the color coding and letter numbering system. Made finding the stretches suggest for each sport and sport injury in the appendix easier to find.
I liked the idea of top 5 stretches being listed because many people need more stretching and keeping it short and sweet may encourage them.
As a Yoga instructor I evaluated the stretches and what would be a yoga equivalent. I can relay this sport specific benefits information to my students as I teach the poses.
I liked the idea of top 5 stretches being listed because many people need more stretching and keeping it short and sweet may encourage them.
As a Yoga instructor I evaluated the stretches and what would be a yoga equivalent. I can relay this sport specific benefits information to my students as I teach the poses.
October 12, 2019
In a way, this is a never-ending book, because you never know what you'll need to stretch later in your life :)
Systematic, with a ton of pictures (drawings actually, not photos, which is helpful), and nice cues.
The book has more of a medical/professional, old-school feel; there are no 'fashionable' stretches that a hipster yoga teacher just came up with, just the stuff that works and helps with your flexibility and/or injury.
Systematic, with a ton of pictures (drawings actually, not photos, which is helpful), and nice cues.
The book has more of a medical/professional, old-school feel; there are no 'fashionable' stretches that a hipster yoga teacher just came up with, just the stuff that works and helps with your flexibility and/or injury.
January 18, 2013
Must-have book for any athlete or weekend warrior that doesn't have money lying around for weekly therapeutic massage appointments or physical therapy.
January 17, 2021
Absolutely amazing book. It begins with a few chapters on the function of muscle cells and the muscles as a whole and then the entire body. It shows how flexibility works at each of those levels and then gets into the different training techniques to increase your flexibility.
It briefly explains how to use the book- the body is separated into systems, like the head and neck, the back, the ankles, etc. and then a complete set of stretches for a total range of motion is included. Each stretch is accompanied with an illustration of all the muscles that are being activated, as well as different types of sports or injuries this stretch can help. Most importantly, most stretches have warnings about not taking it too far- a warning the beginning of the book goes into at length.
It's a wonderful reference, essential for me to have around the house. Highly recommend.
I am a little too fat for two of the stretches, which is not the book's fault, and about five of the stretches require either a towel, a broom handle, or a yoga ball, but other than that the stretches are completely accessible to all fitness levels. Each stretch is based not on some objective angle or distance, but rather on moving a particular muscle JUST A BIT farther than is easy but not too far that it becomes uncomfortable and then holding it long enough for the fibers to relax. It's so beautiful how easy it seems.
It briefly explains how to use the book- the body is separated into systems, like the head and neck, the back, the ankles, etc. and then a complete set of stretches for a total range of motion is included. Each stretch is accompanied with an illustration of all the muscles that are being activated, as well as different types of sports or injuries this stretch can help. Most importantly, most stretches have warnings about not taking it too far- a warning the beginning of the book goes into at length.
It's a wonderful reference, essential for me to have around the house. Highly recommend.
I am a little too fat for two of the stretches, which is not the book's fault, and about five of the stretches require either a towel, a broom handle, or a yoga ball, but other than that the stretches are completely accessible to all fitness levels. Each stretch is based not on some objective angle or distance, but rather on moving a particular muscle JUST A BIT farther than is easy but not too far that it becomes uncomfortable and then holding it long enough for the fibers to relax. It's so beautiful how easy it seems.
March 12, 2021
O carte foarte buna. Detaliaza toate articolele pe care le-am citit despre stretching, pacat ca nu include si cataratul in sporturile care beneficiaza in urma diferitelor tipuri de stretching.
January 27, 2018
This is a very practical guide to a few dozens of stretch exercises, particularly for many modern people without a regular exercise habit. Each exercise comes with a clear explanation of which specific muscles or joints are being worked on, extra tips to keep your form correct, and a big, nice illustration. Most of the stretch exercises covered in the book don't require any equipment whatsoever, and can be easily done alone at home or in the office. Compared with many other types of exercises, for whatever reasons, stretch exercises seem to have been unduly overlooked, and this book represents an excellent step to restore them back to their rightfully important place in our everyday lives.
February 20, 2014
Really nicely illustrated book. I like that it points out that any particular stretch is neither good nor bad in itself, it is more down to how fit and healthy you are, the injuries you have and the way the stretch is performed.
It's spurred me to include stretching before and after a workout rather than just after.
It's spurred me to include stretching before and after a workout rather than just after.
January 4, 2013
I love love love to stretch and this book really gives you a full view of stretch exercises with a visual aspect of your muscles. Stretch for the heck of it. It'll do you good. I highly recommend you check this book out and do the exercises.
January 20, 2018
Brilliant stretching infprmation
I couldn't teach my stretch and tone classes without it. A must have! I show my clients all the sports moves and hold each stretch for 20 minimum. I'm 84, my pupils are over 70!
I couldn't teach my stretch and tone classes without it. A must have! I show my clients all the sports moves and hold each stretch for 20 minimum. I'm 84, my pupils are over 70!
February 23, 2024
3.5 stars.
What it says. I read the second edition, which adds 20 more stretches and text expansions to the book. Each move is illustrated, with areas of the muscles stretched in red. There are 135 stretches arranged by the part of the body (from neck to feet): how to do it, muscles exercised, sports the move is useful for, what injury recoveries is the move useful for (after some proper recovery; not good to do if the injury is too fresh), some safety comments, and some other, complementary moves named (1 or more).
Before the moves, there are chapters on why they are needed, big part on anatomy and the movement of muscles (not necessarily interesting to everyone, that’s one reason why the star rating), the benefits of stretching, the stretching types (incl. ones to avoid), and how to do it safely (one thing is that you need to warm up the body first – this part of the book is perhaps the most needed to read before starting anything).
Each body part section starts with introduction to the muscle group, what’s in it, plus what sports really benefit from using them. Most moves can be done without any tools, or without a partner, but some that are used are a stick, edge of table, wall, door edge, pole, bench, steps, a Swiss ball, a chair, and a towel. I love that the warnings in text tell if some move is not good for those with certain weaknesses or pains, or suggest that one might use a support (wall or other) to stay in balance. My bad knees mean that some moves are out, so I’m glad to know what to avoid.
At the end are lists: top 5 stretches for each sports type, and sports injury, then a glossary list of terms used in the book and for the injuries. This book gives you what it promises, and nothing extra. It’s aimed towards fitness enthusiasts and fitness pros, and those who treat injuries mentioned in this book, but even those on everyday level of fitness may use this book for a good benefit. I will certainly keep this book in mind for later.
What it says. I read the second edition, which adds 20 more stretches and text expansions to the book. Each move is illustrated, with areas of the muscles stretched in red. There are 135 stretches arranged by the part of the body (from neck to feet): how to do it, muscles exercised, sports the move is useful for, what injury recoveries is the move useful for (after some proper recovery; not good to do if the injury is too fresh), some safety comments, and some other, complementary moves named (1 or more).
Before the moves, there are chapters on why they are needed, big part on anatomy and the movement of muscles (not necessarily interesting to everyone, that’s one reason why the star rating), the benefits of stretching, the stretching types (incl. ones to avoid), and how to do it safely (one thing is that you need to warm up the body first – this part of the book is perhaps the most needed to read before starting anything).
Each body part section starts with introduction to the muscle group, what’s in it, plus what sports really benefit from using them. Most moves can be done without any tools, or without a partner, but some that are used are a stick, edge of table, wall, door edge, pole, bench, steps, a Swiss ball, a chair, and a towel. I love that the warnings in text tell if some move is not good for those with certain weaknesses or pains, or suggest that one might use a support (wall or other) to stay in balance. My bad knees mean that some moves are out, so I’m glad to know what to avoid.
At the end are lists: top 5 stretches for each sports type, and sports injury, then a glossary list of terms used in the book and for the injuries. This book gives you what it promises, and nothing extra. It’s aimed towards fitness enthusiasts and fitness pros, and those who treat injuries mentioned in this book, but even those on everyday level of fitness may use this book for a good benefit. I will certainly keep this book in mind for later.
July 25, 2021
The first part of the book gives you standard information on the body and stretching. The mechanics of body, and the importance of stretching it regularly.
The second part is a wonderful manual of muscles involved in stretching. It's divided by muscles groups and suggest the best exercises for stretching them. There is a name of the stretch, an illustration of it, an explanation how to do, what muscles are being used in it, sports that the stretch could be useful in and injuries that would benefit from it.
The second part is a wonderful manual of muscles involved in stretching. It's divided by muscles groups and suggest the best exercises for stretching them. There is a name of the stretch, an illustration of it, an explanation how to do, what muscles are being used in it, sports that the stretch could be useful in and injuries that would benefit from it.
November 10, 2025
This was a very insightful read. My notion page is full of so many notes I made while reading. It certainly helps that I'm passionate about fitness, so stretching which is an activity that facilitates and prolongs your fitness journey is definitely a domain worth studying about.
Would highly recommend picking this one up. I'll keep it by my side as a reference every time I need to look up some stretches.
Would highly recommend picking this one up. I'll keep it by my side as a reference every time I need to look up some stretches.
December 14, 2025
Very informative.
This book might be more info than you want. If you can get it on sale, it's well worth it. The clear explanation and the drawings showing the effected muscles makes it easy to understand and follow the instructions. For me it was a refresher to what I learned in physical therapy and also showed where I got a bit sloppy on my stretching.
This book might be more info than you want. If you can get it on sale, it's well worth it. The clear explanation and the drawings showing the effected muscles makes it easy to understand and follow the instructions. For me it was a refresher to what I learned in physical therapy and also showed where I got a bit sloppy on my stretching.
April 19, 2018
Много полезна книга - истинска енциклопедия на различни начини на разтягане на мускулите. На разбираем език са обяснени същността, анатомията, физиологията и принципите на разтягането. Повечето упражнения са подходящи предимно за начинаещи.
May 26, 2021
Found it really useful in getting a wide range of different exercises and got a decent idea of how stretching works. I managed to easily build my own stretching program. I think the last part "Top Five Stretches for Each Sports Injury" could have easily been replaced with some optimized programming examples. Had an issue with some of author's stances. A 3.5/5.
December 24, 2021
Amazing detail. Liked top 5 stretches by sport.
Excellent explanations and amazing illustrations. Helped me understand what stretching does to enable functions. Section of top 5 stretches by sport helped to quickly relate to sport function and injury avoidance.
Excellent explanations and amazing illustrations. Helped me understand what stretching does to enable functions. Section of top 5 stretches by sport helped to quickly relate to sport function and injury avoidance.
December 6, 2023
Mentions the iliopsoas in Chapter 7 Hips/Buttocks but none of the illustrations/stretches in chapter 7 show it.
There is no index to look up various muscles one wants to target.
Has some unusual stretches but leaves out many familiar ones.
There is no index to look up various muscles one wants to target.
Has some unusual stretches but leaves out many familiar ones.
December 12, 2018
Useful to give you an idea of how muscles link sp you can workout those niggles
May 21, 2019
Excellent stretching routines for various parts of the body in order to enhance muscles for different sports as well as avoid injury.
March 29, 2020
This was shorter than I expected, the adductor stretches were good. Diagrams galore.
August 11, 2021
It’s good but for reference stretching techniques, I Kinda hope it was talking more about the science of stretching.
You can use this book as a reference.
You can use this book as a reference.
November 9, 2021
exercise
Great book just what I was looking for. Plenty of information and well organized. Wish it covered fibromyalgia safe exercises
Great book just what I was looking for. Plenty of information and well organized. Wish it covered fibromyalgia safe exercises
August 10, 2022
Don't waste your time and money. Youtube is much better for this topic.
December 31, 2022
Excellent resource
This is the kind of book you can revisit often and uses images to help show what muscles you are stretching. Easy to understand a d do.
This is the kind of book you can revisit often and uses images to help show what muscles you are stretching. Easy to understand a d do.
August 25, 2023
This is probably my most referenced book. Teaching group fitness comes with soreness and some injuries, so it’s been beneficial to me personally.
October 14, 2023
I enjoyed learning more about various stretches and the muscles they benefit. Lots of good ideas!
December 2, 2023
Highly recommended. Coupled with your PT's daily exercises you'll be back on your feet in no time.
July 17, 2024
IT works
Great book. Very informative. Definitely recommend it.
Great book. Very informative. Definitely recommend it.
Displaying 1 - 30 of 38 reviews