Getting started -- Introduction -- Who should stretch -- When to stretch -- Why stretch -- How to stretch -- Warming up and cooling down -- Getting started -- The Stretches -- Stretching guide -- Relaxing stretches for your back -- Stretches for your legs, feet, and ankles -- Stretches for your back, shoulders, and arms -- A Series of stretches for the legs -- Stretches for the lower back, hips, groin, and hamstrings -- Stretches for the back, hips, and legs -- Elevating your feet -- Standing stretches for the legs and hips -- Standing stretches for the upper body -- Stretching on a chin-up bar -- Stretches for the upper body using a towel -- A Series of stretches for the hands, wrists, and forearms -- Sitting stretches -- Advanced stretches for the legs and groin with feet elevated -- Stretching the groin and hips with legs apart -- Learning the splits -- Stretching routines everyday activities -- In the morning -- Before bed -- Everyday stretches -- Hands, arms, and shoulders -- Neck, shoulders, and arms -- Legs, groin, and hips -- Lower back tension -- Computer and desk stretches -- Spontaneous stretches -- Blue-collar stretches -- After sitting -- Gardening -- Stretches for those over 60 -- Stretches for kids -- While watching TV -- Walking -- Traveler's stretches -- Airplane stretches-- Stretching routines sports and activities -- Aerobic stretches -- Badminton -- Baseball/softball-- Basketball -- Bowling -- Cycling -- Equestrian riding -- Figure skating -- Football -- Golf -- Gymnastics -- Hiking -- Ice hockey-- Inline skating -- Kayaking -- Martial arts -- Motocross -- Mountain biking -- Racquetball. handball, and squash -- Rock climbing -- Rodeo -- Running -- Skiing (Cross-country) -- Skiiing (Downhill) -- Snowboarding -- Soccer -- Surfing -- Swimming -- Table tennis -- Tennis -- Triathalon -- Volleyball -- Weight training -- Windsurfing -- Wrestling -- To teachers and coaches -- Appendix -- Caring for your back -- PNF stretching -- Body tools -- Reccommended reading -- Stretching prescriptions.