Prologue … xiii
Introduction … 15
Joint Mobility
1} Foot Circles and Flexes for Achilles Tendons … 19
2} Cats and Dogs for Lower Back Pain … 21
3} Elbow Touches for Shoulder Pain and Tennis Elbow … 23
4} Arm Circles for Shoulder and Elbow Pain … 25
5} Wall Squat … 27
6} Kinesio Taping … 29
7} Sprained Ankle Rehabilitation … 31
8} Knee Injury Rehabilitation … 33
9} Get Energized with Sun Salutations … 37
Myofascial Release
10} Trigger Points and Chronic Pain … 41
11} Foot Myofascial Release for Plantar Fasciitis … 43
12} Lower Leg Myofascial Release for Shin Splints … 45
13} Calf Myofascial Release … 47
14} Quadriceps Myofascial Release for Knee Pain … 49
15} Hip Flexor Myofascial Release for Lower Back Pain … 51
16} TFL Myofascial Release for Hip Pain … 53
17} IT Band Myofascial Release for Knee Pain … 55
18} Piriformis Myofascial Release for Sciatica Pain … 57
19} Hamstrings Myofascial Release for Lower Back Pain … 59
20} Upper Back Myofascial Release for Neck Pain … 61
21} Chest Myofascial Release for Shoulder Pain … 63
22} Myofascial Release Recovery Routine … 65
Flexibility
23} Calf Stretch for Feet Problems and Shin Splints … 69
24} Glute Stretch for Lower Back Pain … 73
25} Hamstring Stretch for Lower Back Pain … 75
26} Kneeling Quadriceps Stretch for Knee Pain … 79
27} Seated Groin Stretch to Prevent Groin Pull … 81
28} External Hip Stretch for Knee and Hip Pain … 83
29} Supine Groin Stretch to Prevent Hip Problems … 85
30} Hip Crossover Stretch for Tight Hips … 87
31} Spinal Twist to Relieve Lower Back Pain … 89
32} Straight-Leg Hip Twist to Align the Hips … 91
33} Rotator Cuff Stretch for Shoulder Pain … 93
34} Back-bend: The Total Stretch … 95
35} Static Stretching Recovery Routine … 99
Strength and Power
36} Triangle Lift, aka Windmill … 103
37} Walking Lunges … 105
38} Jumping Lunges … 107
39} Functional Crossover Lunges … 109
40} Jump Squats … 111
41} Jump Squats with Open Legs … 113
42} One-leg Squat: The Master Exercise … 115
43} Glute Bridge … 119
44} Hip Flexor Strengthening … 121
45} Burpee: The Ultimate Conditioning Exercise … 123
46} Plank with Knee-To-Elbow Touch … 125
47} Plank with Arm and Leg Lifts … 127
48} Plank with Hip Twists … 129
49} Side Plank with Leg Lifts … 131
50} Upper Back Row with Resistance Band … 133
51} Shoulder External Rotation with Resistance Band … 135
52} Mini-Workout: Legs, Core and Shoulders … 137
53} Mini-Workout: Legs, Core and Agility … 141
54} Mini-Workout: Core and Upper Body Stabilizers … 143
Happy Feet
55} Soccer Ball Fun Agility … 147
56} Jumping Rope … 149
57} Four-Square Drill … 151
58} Running Stairs … 153
59} Dynamic Warm-up … 155
Other Performance Elements
60} Hydration … 159
61} Nutrition … 161
62} Sleep for Better Performance … 165
63} Eye Exercises to Improve Vision … 167
64} Brain Exercises for Mental Power … 169
Epilogue: It is Never Too Late to Become Functional, Fit and Healthy … 173
Suggested Readings … 175
Credits … 177