Over 150 of the best “at-home” stretching routines – each routine targets a specific muscle group or a specific injury.
The Big Book of Daily Stretch Routines will help you: Improve your freedom of movement; Do away with stiff, tight muscles and joints; and Improve your sporting performance!
Why did I produce the Big Book of Stretch Routines?
I remember the day I saw one of my clients struggling to put together a stretching routine.
Sure she had all the stretches right there in front of her, but… Which stretch should she do first? Which one next? How many stretches? It was all too overwhelming!
I realized at that moment I could help her by creating the stretch routines for her. And then all she had to do was pick a routine and follow along.
So here they are: Over 150 of the best stretching routines in a large “Letter” sized book (8.5 x 11 inches) with a spiral-ring binding so you can lay it open at any routine you want.
And I’ve broken them down into routines for major muscle groups and routines for injuries.
Simple as picking the routine that’s right for you and following along…
Each routine is specifically designed for a major muscle group or a sports injury. And then every routine is indexed to make it easy to find the routine that will benefit you the most.
Take a look at some of the muscle group routines below…
Neck, Back & Core
Arms, Wrists & Hands
Chest & Shoulders
Hips & Groin
Quads & Hamstrings
Knees
Calves & Achilles
Ankles & Feet
Plus… My Top 10 all-time best Stretching Routines
I’ve also included my top 10 best stretching routines. These are my favorite routines that I use on a daily basis.
At 49, I’m still training up to 3 and 4 hours a day, so I need to keep on top of my flexibility. And these are the routines that I use every day to stay loose, supple and injury free.
Each one of my top 10 routines has been refined over years of trial and error. And each routine is specifically designed to target a common “tight-spot” that’s critical to your freedom of movement.
150+ 10-minute Routines
Over the past 25 years I’ve lost count of how many thousands of routines I’ve designed for athletes, injury sufferers and health care professionals. And one thing I learnt early on was that including too many stretches in a routine did one of two things.
Either, the client would rush through the routine. Or they wouldn’t finish it.
I’m sure you know what I’m talking about: You’re looking at a routine that contains 10 or 12 or 15 stretches and you’re thinking…
“Even if I just do each stretch twice and spend only 30 seconds doing each one (remember most stretches need to be done on the right side and the left side) it’s going to take me forever.”
So one of the first things you’ll notice about my routines is that… Each routine only takes 10 minutes to complete.
Why you should listen to me
My name is Brad Walker and I’m a Health Science graduate of the University of New England with postgraduate accreditations in athletics, swimming and triathlon coaching.
I’ve been involved in stretching, flexibility and sports injury management since the early 1990’s. I’ve lectured for some of the world’s most renowned sports medicine organizations. And I’ve coached elite level and world champion athletes from sports as diverse as triathlon, roller skating, squash, motor cycle racing and baseball.
I’ve written 5 books on stretching and sports injury management; including the Anatomy of Stretching and the Anatomy of Sports Injuries. And Amazon has listed my books at the top of five of their Best-Seller lists.
My stretching and sports injury articles have been published in numerous health and fitness magazines and extensively online at sites like About.com, Athletes.com and BodyBuilding.com. Magazines such as Runners World, Bicycling, Triathlete, Swimming and Fitness, and Triathlon Sports have all featured my work. And Google cites over 100,000 references to me and my work on the internet.
You are correct that if one ignores stretching in there fitness regime then they do so at their own peril. Thanks,
Duston
After I started the course, I found additional books on rotator cuff and shin splints. Definitely looking forward to enhancing my fitness background to better assist my clientele.
After about a month using Beads stretching program pain has almost gone.
Send a view email's to Brad regards D's knee pain and great feedback. Hopefully Brad will develop a more specific program for knee pain and a stretching routine for the over fithy year old ones upward
My stretching routine was getting kind of stale so I bought the Big Book of Stretching Routines. It has routines for EVERYTHING. You can just start with a few muscle groups and see if they're tight. Then build your practice up plugging and playing as needed. One muscle group is loose then swap it out for another. Had a recent injury? There's probably a routine to prevent a future one.
Since doing these stretches I haven't pulled any muscles, and I'm moving as well the business end of the tournament as I was at the start. Before taking up Brad's stretches, I was prone to muscle injury and was considering retiring to the garden. A morning's skiing was enough. Now I'm on the slope every day I can.
Also, I enjoy Brad's updates as the knowledge he imparts enables me to understand the stretching process better.
The different articles - I print those out to read over lunch. It increases my knowledge, which I can then pass on to my clients for a better outcome for them.
Keep up the great work. Thank you.
Since starting your stretching routines the pain has disappeared…
“I am almost 66 years old, very active, and have been suffering from femoral / patellar pain from tight muscles due to excessive hill hiking and backpacking. Since starting your stretching routines the pain has disappeared. Also, I have had pain behind the knee while squatting to the ground to pick something up. This pain has also diminished greatly on a daily basis and I expect it to disappear altogether.”
I’m back into activities that I thought were history…
“I can’t begin to tell you how much you have helped me. I’ve been in a variety of athletic activities that have resulted in minor to major injuries. Your information has helped me to get back into activities that I thought were history.”
Every coach and athlete should become your students…
“As a former Olympic athlete and gold medalist in the Commonwealth games, I can attest to the minimal attention given to proper warm-ups and stretching by most coaches in most sports. Every high school coach and every athlete in every sport should become your students.”
My search ended when I read about your book…
“I am a ACSM certified fitness trainer from India and purchased your book: The Big Book of Stretch Routines, a few days ago. I have realised that although strength, cardio and flexibility training are three important components of a wholesome fitness training, flexibility gets least focus in general. Having understood the importance of stretching towards this end, I have always been on the lookout for some good resources on flexibility to gain knowledge on this front and to incorporate stretches into my fitness regimen. My search ended when I read about your book and found a preview on the net a couple of weeks ago. Although I have come across many other books on the subject over the net, your book caught my immediate attention for many reasons. I am highly impressed by your lucid, easy to follow and practice approach adopted in your book. Your book is a must have for all fitness professionals.”
Your products are brilliant…
“I can’t thank you enough. Your products are brilliant and your support is second to none. Extremely refreshing in this day and age! Thanks again.”
Played a full game in the Masters Game last Sunday…
“As a 65 year old, with the help of your great stretching books, I managed to play a full game in the Masters Game last Sunday against the great Ozz team that are visiting our shores. We had a fantastic time and I was able to go to work on Monday because I followed your advice on stretching. Thanks, keep up the good work.”
The injuries have stopped…
“Your information on stretching has made a huge difference in my personal fitness level. I am 61 and still play in three basketball leagues (over 30, over 40, over 50) and found that I was having regular leg injuries. Once I started receiving your information and applying it, the injuries have stopped.”
Performing our stretches every morning is great…
“Your products have been a great help to me and my family. Performing our stretches every morning is great and we are feeling the benefits too. On a professional level, they are good for me, as I am studying to be a physical therapist and it’s a great resource tool for me and my clients.”
My knee problems have disappeared…
“I was having severe knee problems due to very tight hamstrings and related thigh muscles. After 3 weeks of using the stretching routines, my knee problems have disappeared. I am now more flexible and less prone to injury during tennis matches.”
Stretching exercises that are easy to follow…
“Thank you for a job well done in putting together stretching exercises that are easy to follow correctly. I believe performing the proper stretches are helping me to recover from the accident I was involved in almost 3 years ago.”
How will the Big Book of Stretch Routines help you?
Whether you’re a rookie athlete, a fitness conscious retiree, or a health and fitness professional with years of experience, the Big Book of Stretching Routines will give you all the routines you need to improve your flexibility and stay loose, supple and injury free.
Remember, you get over 70 routines for every major muscle group in your body. Plus, another 70+ routines for over 35 different injuries. And, my Top 10 all-time best routines: In a large “Letter” sized book (8.5 x 11 inches) with a spiral-ring binding so you can lay it open at any routine you want.
And… order today and you’ll also get a free copy of my Stretching & Mobility Workshop DVD (Valued at $29.95)
Get all the benefits of being at one of my workshops without having to leave the comfort of your own home.
On this 70 minute DVD I’ll teach you how to self-assess and self-prescribe the right stretches, in the right order, for the right condition every time. You’ll get the knowledge you need to improve your mobility and freedom of movement, and reduce pain, soreness and stiff tight muscles.
And when you combine it with the Big Book of Stretch Routines they make the perfect stretching and flexibility package.
Plus… 3 Special Bonuses Absolutely Free!
If you order today, you’ll also get my Special Bonus Stretching & Flexibility Package worth over $150.00 for FREE! Your FREE Bonus Package includes…
Stretching for Muscle and Joint Freedom
Special Bonus #1 ($29.00 Value)
This 15 minute MP3 audio (download version) was taken from a radio interview with Sports Radio 927. Go ahead and order right now and you’ll get exclusive access to listen in on Brad Walker and Trevor Himstedt as they discuss how to safely use stretching to minimize sports injury and improve freedom of movement. You can listen online, download the audio to your computer or iPod, or print out the written transcripts.
The Secrets to Successful Back Stretching
Special Bonus #2 ($97.00 Value)
This 1 hour MP3 audio (download version) was taken from a tele-conference with The Healthy Back Institute. Order today and you’ll get exclusive access to listen in on Brad Walker and Steve Hefferon as they discuss how to use the different types of stretching to treat back pain, and just about any other muscle pain condition. You can listen online, download the audio to your computer or iPod, or print out the written transcripts.
The Stretching and Flexibility Report
Special Bonus #3 ($29.00 Value)
You’ll also get a free copy of the Stretching & Flexibility Report by Brad Appleton. This informative report is over 65 pages in length (download version), and includes heaps of detailed information on some of the more technical aspects of stretching and flexibility. It’s a great compliment to your new stretching and flexibility products.
And you can rest easy...
All my products come with an unconditional, 60 Day, 100% satisfaction guarantee.
If any of my products do not live up to the standard you expect, or if for any reason you’re not completely satisfied, simply call my office (toll-free on 1-877-580-7771) or contact me via the “Contact Us” page, and one of my friendly staff will assist you in returning your order and processing a refund.
Your Complete Stretching Routines Package!
The bottom line is… Your results are guaranteed. When you use any of my stretching and sports injury products you’ll get everything you need to improve your flexibility and stay loose, supple and injury free. So don’t delay; this offer expires soon. Get the Big Book of Stretch Routines now.
Kind regards,
Brad Walker
The Stretch Coach
Hard Copy Version + Download Version
Includes hard copy of the Big Book of Stretch Routines shipped to your address, plus digital download version (PDF eBook).
That’s less than .20c per routine.
Download Version ONLY
Includes digital download version (PDF eBook) of the Big Book of Stretch Routines. Available for immediate download after purchase.
That’s less than .14c per routine.