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Be as Flexible as You Want to Be-Faster, Safer and Sooner

» Own an illustrated guide to the thirty-six most effective techniques for super-flexibility » How the secret of mastering your emotions can add immediate inches to your stretch » How to wait out your tension—the surprising key to greater mobility and a better stretch

► How to fool your reflexes into giving you all the stretch you want

» Why contract-relax stretching is 267% more effective than conventional relaxed stretching

► How to breathe your way to greater flexibility

» Using the Russian technique of Forced Relaxation as your ultimate stretching weapon

► How to stretch when injured—faster, safer ways to heal

► Young, old, male, female—learn what stretches are best for you and what stretches to avoid

» Why excessive flexibility can be detrimental to athletic performance—and how to determine your real flexibility needs

» Plateau-busting strategies for the chronically inflexible.

Relax into Stretch

Instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

81/2"x11" Paperback

150 pages Over 100 photos and illustrations # B14

"Pavel is the leading proponent of applied flexibility training at work in the field today. His ideas are dynamic and fresh. He shows the serious-minded fitness devotee another avenue of improvement. Real knowledge for real people interested in real progress."—Marty Gallagher, WashingtonPost.com columnist, World Masters Powerlifting Champion

"Pavel has great ideas on flexibility and strength exercises."—Bill 'Superfoof Wallace, M.Sc., World Kickboxing Champion

"Conventional stretching attempts to literally elongate your tissues, which is dangerous and ineffective. Relax into Stretch simply teaches your muscles to relax into a stretch. If you compare traditional training to a messy hardware reorganization, then Relax into Stretch is an efficient software upgrade.

While stretching tissues may take years, changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first R e l a x into Stretch practice—and within months you will have achieved a level of flexibility uncommon to our species."—Pavel Tsatsouline

Companion videos give you dynamic detail on how to exactly master every technique in Pavel's RefaxbooW

Relax into Stretch instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

$29.95 Video Running time: 37 minutes #V104

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Forced Relaxation

Advanced Russian Drills for Extreme Flexibility By Pavel Tsatsouline

$24.95 Video Running time: 21 minutes #V105

Here's what you'll discover, when you possess your own copy of Pavel Tsatsouline's Relax Into Stretch:

Relax into Stretch

Instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

Stretching is NOT

the best way to become flexible

Why Americans lose flexibility as they grow older • the dangers of physically stretching muscles and ligaments • the role of antagonist passive insufficiency

• the nature and function of the stretch refex • how to master muscular tension • how to inhibit the stretch reflex • intensive and extensive learning methods.

Waiting out the Tension-relaxed stretching as it should be

Just relax—when and when not to use the technique of Waiting out the Tension

• VictorPopenko's key to mobility • the importance of visualization • why fear and anxiety reduce your flexibility • maximizing perceived safety in the stretch.

Proprioceptive Neuromuscular Facilitation

How Kabat's PNF fools your stretch reflex • the function of the Renshaw cell

• why it works to pre-tense a stretched muscle.

isometric stretching rules!

Why contract-relax stretching is 267% more effective than conventional relaxed stretching • what the 'frozen shoulder' has to teach us • the lifestyle problem of 'tight weakness , • why isometrics is more practical than weights.

Extreme flexibility through Contrast Breathing

How to breathe your way to greater flexibility • effective visualizations for the tension/release sequence • avoiding the dangers of hyperventilation.

The details, the schedule

Isometric stretches—when to do them and how often • how to know if you are doing too much • Bill 'Superfoot' Wallace's hardcore stretching schedule • correct order and choice of stretch • why isometric stretching should be the last exercise you do in your day.

The Relax into Stretch drills—

1. The Souped Up Toe Touch Page

2. The Spine Decompression Hang Page :

3. The Improved Cobra Page

4. The Side Bend Page

5. The Spine Rotation Page

6. The Lateral Neck and Trap Stretch Page <

7. The Headache Buster Page 6

8. The Anti-Slouch Neck Stretch Page

9. The Head Turner Page

10. The Chest Opener Page 1

11. The Overhead Reach Page

12. The Biceps and Shoulder Stretch Page <

13. The Shoulder Blade and Lat Stretch Page 6

14. The Upper Back Loosener Page 7

15. The Wrist Flexion Page

16. The Wrist Extension Page

17. The Good Morning Hamstring Stretch Page '

a) standing Page b) seated on a chair Page c) seated on the floor Page 7

18. The Kneeling Hip Flexor Stretch Page 7

19. TheLunge Hip Flexor Stretch Page 8

20. The Karate Stance Hip Flexor Stretch Page 8

21. The Karate Stance Groin Stretch Page 8

22. The Seated Groin Stretch Page 8

23. The Calf Stretch Page

24. The Shin and Instep Stretch Page 9

How much flexibility do you really need?

Why excessive flexibility can be detrimental to athletic performance • why old school strongmen instinctively avoided stretching • what stretches powerlifters and weightlifters do and don't need • warning examples from sprinting, boxing and kickboxing.

Forced Relaxation-

the Russian spirit of stretching

How to turn the contract-relax approach into a thermonuclear stretching weapon • determining correct duration • tips for the correct release of tension.

The final frontier: why Clasp Knife stretches will work when everything else fails

How to cancel out the stretch refex • taking advantage of the inverse stretch reflex • the last line of defense against injuries • shutdown threshold isometrics • mastering the Golgi tendon reflex.

Why you should not stretch your ligamentsand how you can tell if you are

Yoga postures and stretches to avoid at all costs • the function and limitations of your ligaments.

Stretching when injured

Rest, Ice, Compression and Elevation • what happens when a muscle gets injured • contracting and releasing the injury • why stretching won't help a bad back and what to do instead.

The demographics of stretching

Why your age and sex should determine your stretches • the best—and worst—stretches for young girls, boys and adolescents • a warning for pregnant women • what's best for older folks.

When flexibility is hard to come by, build strength

Plateau-busting strategies for the chronically inflexible • high total time under tension.

Two more plateau busting strategies from the iron world

Popenko's flexibility data • the reminiscence effect • the dynamic stereotype • How to exceed your old limits with the stepwise progression.

Advanced Russian Drills for Extreme Flexibility—

25. The Side Stretch Page 1

26. The Cossack Page 1

27. The Reverse Cossack Page 1

28. The Hip and Side Stretch Page 1

29. The Crawling Lizard Page 1

30. Hamstring Stretches Page 1

31. Hip Flexor/Quad Stretches Page 1

32. The Lower Calf Stretch Page 11

33. The Front Split Page 1

34. The Bent Press Stretch Page 1

35. The Modified Reverse Triangle Page 12

36. The Roadkill Split Page 1

37. The Side Split Page 13

Relax into Stretch delivers instant flexibility! Page 13

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