Vol. 1 – Just the Facts

Book Cover

Table of Contents

  • Foreward
  • Preface
  • Acknowledgements
  • How to Use These Manuals
  • Why we should Stretch
  • What is Active Isolated Stretching (AIS)?
    • What happens when you stretch?
    • What happens in the Surrounding Tissues?
    • How AIS Works
  • Positional Stretching
    • Benefits of Positional Stretching
    • Fundamentals of Positional Stretching
  • Goals of Stretching
  • Reasons for lack of Flexibility
  • Muscles
  • Fascia
  • Body Mechanics
  • Some Basic Information
    • Range of Motion (ROM)
    • Definitions
  • Key Points for Success
  • Bibliography

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Guides

Vol. 2 – Neck & Jaw

Flexibility First - Stretching for the Neck & Jaw

Vol. 2 Table of Contents

 

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Neck
    • Key Points for Success
    • Movement Tips
  • Seated Exercises
    • Neck Semi-Circles
    • Neck Flexion 1
    • Neck Flexion 2
    • Neck Flexion 3
    • Neck Lateral Flexion
    • Neck Rotation
    • Neck Extension 1
    • Neck Extension 2
    • Neck Extension 3
  • Floor/Bed Exercises
    • Neck Flexion 1
    • Neck Flexion 2
    • Neck Flexion 3
    • Neck Lateral Flexion
    • Neck Rotation
    • Neck Extension 1
    • Neck Extension 2
    • Neck Extension 3
    • Thoracic Extension
  • Jaw
    • Key Points for Success
    • Jaw Protraction
    • Jaw Retraction
    • Jaw Lateral Deviation 1 & 2
    • Jaw Depression
  • Protocols for the Neck
    • Key for the Protocols of the Neck Spine
    • Complete Protocol for the Neck Spine
      • Forward Head Posture
      • Nerve Impingement
      • Bone Spurs
      • Disc problems

Buy Vol. 2 in PDF

Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it.  If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible.  Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides

Vol. 3 – Shoulder & Elbow

Flexibility First - Stretching for the Shoulder & Elbow

Vol. 3 Table of Contents

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Shoulder
    • Key Points for Success
    • Movement Tips
  • Seated and Standing Exercises
    • Shoulder Circumduction
    • Shoulder Horizontal Abduction 1 & 2
    • Shoulder Horizontal Abduction 3
    • Shoulder Horizontal Abduction 4
    • Shoulder Horizontal Abduction 1 & 2; Both Arms
    • Shoulder Horizontal Abduction 3; Both Arms
    • Shoulder Extension 1 & 2
    • Shoulder Extension 3 & 4
    • Shoulder Extension 5 & 6
    • Shoulder Internal Rotation
    • Shoulder External Rotation
    • Shoulder Posterior Hand Clasp
    • Shoulder Flexion 1 – 4
    • Shoulder Flexion 5
    • Shoulder Flexion 6
    • Shoulder Flexion 7
    • Shoulder Horizontal Adduction 1 – 3
    • Shoulder Horizontal Adduction 4
    • Shoulder Horizontal Adduction 5
    • Shoulder Abduction 1 & 2
  • Hook Exercises
    • Chapter Advice
    • Shoulder Horizontal Abduction 1; Both Arms
    • Shoulder Horizontal Abduction 1; Single Arm
    • Shoulder Horizontal Abduction 2; Both Arms
    • Shoulder Horizontal Abduction 2; Single Arm
    • Shoulder Extension 1 & 2; Both Arms
    • Shoulder Extension 3 & 4; Both Arms
    • Shoulder Extension 5 & 6; Both Arms
    • Shoulder External Rotation; Both Arms
    • Shoulder External Rotation; Single Arm
    • Shoulder Flexion 1 – 4; Both Arms
    • Shoulder Flexion 5
    • Shoulder Flexion 6
    • Shoulder Flexion 7
    • Shoulder Horizontal Adduction 1 – 3
    • Shoulder Abduction 1 & 2
    • Shoulder Posterior Hand Clasp
  • Elbow
    • Elbow Extension 1 – 3
    • Elbow Flexion 1 – 3
    • Elbow Supination
    • Elbow Pronation
  • Protocols for the Shoulder
  • Key for the Protocols for the Shoulder
  • Complete Protocol for the Shoulder
    • Impingement
    • Frozen Shoulder
    • Bursitis
    • Rotator Cuff Tears
    • Bone Spurs
    • Biceps Tendonitis
    • Scapular Protraction
    • Scapular Elevation
  • Protocols for the Elbow
    • Key for the Protocols of the Elbow
    • Complete Protocol for the Elbow
      • Epicondylitis
      • Tendonitis
Positional Stretching
What is Active Isolated Stretching?
Fundamentals of Positional Stretching
Shoulder
Key Points for Success
Movement Tips
Seated and Standing Exercises
Shoulder Circumduction
Shoulder Horizontal Abduction 1 & 2
Shoulder Horizontal Abduction 3
Shoulder Horizontal Abduction 4
Shoulder Horizontal Abduction 1 & 2; Both Arms
Shoulder Horizontal Abduction 3; Both Arms
Shoulder Extension 1 & 2
Shoulder Extension 3 & 4
Shoulder Extension 5 & 6
Shoulder Internal Rotation
Shoulder External Rotation
Shoulder Posterior Hand Clasp
Shoulder Flexion 1 – 4
Shoulder Flexion 5
Shoulder Flexion 6
Shoulder Flexion 7
Shoulder Horizontal Adduction 1 – 3
Shoulder Horizontal Adduction 4
Shoulder Horizontal Adduction 5
Shoulder Abduction 1 & 2
Hook Exercises
Chapter Advice
Shoulder Horizontal Abduction 1; Both Arms
Shoulder Horizontal Abduction 1; Single Arm
Shoulder Horizontal Abduction 2; Both Arms
Shoulder Horizontal Abduction 2; Single Arm
Shoulder Extension 1 & 2; Both Arms
Shoulder Extension 3 & 4; Both Arms
Shoulder Extension 5 & 6; Both Arms
Shoulder External Rotation; Both Arms
Shoulder External Rotation; Single Arm
Shoulder Flexion 1 – 4; Both Arms
Shoulder Flexion 5
Shoulder Flexion 6
Shoulder Flexion 7
Shoulder Horizontal Adduction 1 – 3
Shoulder Abduction 1 & 2
Shoulder Posterior Hand Clasp
Elbow
Elbow Extension 1 – 3
Elbow Flexion 1 – 3
Elbow Supination
Elbow Pronation 

Protocols for the Shoulder
Key for the Protocols for the Shoulder
Complete Protocol for the Shoulder
Impingement
Frozen Shoulder
Bursitis
Rotator Cuff Tears
Bone Spurs
Biceps Tendonitis
Scapular Protraction
Scapular Elevation

Protocols for the Elbow
Key for the Protocols of the Elbow
Complete Protocol for the Elbow
Epicondylitis
Tendonitis

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Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it.  If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible.  Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides

Vol. 4 – The Wrist & Fingers

Vol. 4 - Stretching for the Wrist & Fingers

Vol. 4 Table of Contents

 

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Wrist and Hand
    • Key Points for Success
    • Wrist Flexion 1 & 2
    • Wrist Flexion 3 & 4
    • Wrist Extension 1 & 2
    • Wrist Ulnar Deviation
    • Wrist Radial Deviation
    • Finger Rotation
    • Finger Extension 1 & 2
    • Finger Flexion 1 & 2
    • Finger Flexion 3 & 4
    • Finger AB/Adduction 1 & 2
    • Thumb Flexion 1 – 3
    • Thumb Abduction 1 – 3
    • Thumb Extension    1 & 2
    • Thumb Adduction 1 & 2
  • Protocols for the Wrist and Hand
    • Key for the Protocols for the Wrist and Hand
    • Complete Protocol for the Wrist and Hand
      • Carpal Tunnel
      • Cysts
      • Trigger Finger
      • Arthritis

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Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it. If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible. Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides

Vol. 5 – The Back

Vol. 5 - Stretching the Back

Vol. 5 – Table of Contents

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Key Points for Success
  • Chapter Advice
  • Movement Tips
  • Back Flexion #1; Seated
  • Back Rotation; Seated
  • Back Lateral Flexion 1; Seated
  • Back Lateral Flexion 2 & 3; Seated
  • Back Rotation w/Flexion; Seated
  • Back Rotation w/Lateral Flexion; Seated
  • Back Extension 1; Standing
  • Back Extension 2; Standing
  • Back Extension 3; Standing
  • Back Flexion #2; 1; Supine
  • Back Flexion #2; 2; Supine
  • Protocols for the Back
  • Key for Protocols for the Back
  • Complete Protocol for the Back
    • Lordosis
    • Disc Problems
    • Spondylolisthesis
    • Stenosis

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Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it. If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible. Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides

Vol. 6 – Hip to the Knee

Flexibility First - Stretching for the Hip to the Knee

Vol. 6 – Table of Contents

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Key Points for Success
  • Movement Tips
  • Strap Use
  • Chapter Advice
  • Hip Flexion 1; Linear
  • Hip Flexion 2 – 3; Lateral
  • Hip Flexion 4; Oblique
  • Hip External Rotation 1 – 4
  • Hip External Rotation 5
  • Hip Internal Rotation 1 – 4
  • Knee Extension 1; Neutral
  • Knee Extension 2; Turned Out
  • Knee Extension 3; Turned In
  • Straight Leg Hip Flexion 1; Neutral
  • Straight Leg Hip Flexion 2 – 3; Turned In
  • Straight Leg Hip Flexion 4; Turned Out
  • Hip Abduction 1
  • Hip Abduction 2 & 3
  • Hip Abduction 4
  • Hip Adduction 1 & 2
  • Hip Adduction 3 & 4
  • Hip Adduction 5 & 6
  • Hip Extension 1 – 3
  • Hip Extension 4 – 6
  • Hip External Rotation 1 – 3; w/Extension
  • Knee Flexion 1 & 2; Side Lying
  • Knee Flexion 1 & 2; Standing
  • Knee Flexion w/Hip Extension 1 & 2; Side Lying
  • Knee Flexion w/Hip Extension 1 & 2; Standing
  • Terminal Knee Extension
  • Protocols for the Hip and Knee
  • Key for the Protocols of the Hip and Knee
  • Complete Protocol for the Hip and Knee
  • Protocols for the Hip
    • Groin Impingement
    • ITB Syndrome
    • Piriformis Syndrome
    • S/I Dysfunction
    • Leg Length Inequality
    • Spurring
    • Hip Replacement
  • Protocols for the Knee
    • Chondromalacia Patella
    • Osgood Schlatters
    • Baker’s Cysts
    • Knee Replacements
    • Patellar Tendonitis
    • Lateral Patella
    • Meniscus Tears
    • ACL & PCL

Buy Now!
Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it. If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible. Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides

Vol. 7 – Lower Leg to the Toes

Flexibility First - Stretching for the Lower Leg to the Toes
Vol. 7 – Table of Contents

  • Positional Stretching
    • What is Active Isolated Stretching?
    • Fundamentals of Positional Stretching
  • Key Points for Success
  • Strap Usage
  • Ankle Dorsal Flexion 1 – 3
  • Advanced Ankle Dorsal Flexion 1 – 3
  • Ankle Dorsal Flexion 4 – 6
  • Ankle Dorsal Flexion 7 – 9
  • Ankle Plantar Flexion 1 – 3
  • Advanced Ankle Plantar Flexion 1 – 3
  • Ankle Inversion
  • Advanced Ankle Inversion
  • Ankle Eversion
  • Advanced Ankle Eversion
  • Foot Supination
  • Foot Pronation
  • Toe Rotation
  • Toe Dorsal Flexion
  • Toe Ab/Adduction 1 – 3
  • Toe Plantar Flexion
  • Big Toe Adduction 1 – 3
  • Little Toe Abduction 1 – 3
  • Protocols for the Ankle and Foot
  • Key for the Protocols of the Ankle and Foot
  • Complete Protocol for the Ankle & Foot
    • Sprains/Strains
    • Hallix Vargus “Bunions”
    • Heel Spur
    • Plantar Fascitis
    • Fallen Arches
    • Achilles Tendonitis/Tendonosis
    • Edema
    • Hammer Toes

Buy Now!
Note: This is a PDF download that will be delivered instantly upon completion of your purchase. You will need a program capable of reading pdf files to open it. If you have any problems whatsoever, feel free to contact us and we will do our best to resolve the issue or answer your question as soon as possible. Our payment partner is ClickBank, so please note that your credit card or bank statement will show a charge by ClickBank or CLKBANK*COM, rather than Flexibility First. This is an important to know because our customers sometimes request refunds because they forget that ClickBank is handling the purchase!

Guides