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Jessica Matthews

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Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain Free Paperback – December 13, 2016

by Jessica Matthews (Author)

4.6 2,803 ratings

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Increase your flexibility, strengthen your body, and stretch your youth

Our bodies were designed for movement, but as we age, our joints and muscles become tighter. Stretching is a gentle, simple activity that anyone can do to alleviate aches and pains, as well as improve range of motion and flexibility. This stretching book guides you step-by-step through each stretch, arming you with the confidence you need to progress into deeper levels of stretching for enhanced flexibility, reduced pain, decreased stiffness, and better quality of life for years to come.

Stretch away your aches and pains with this guide to stretching, featuring:

Customizable plans—From preparation to self-customization, incorporate stretching into your lifestyle with flexible regimes for your health and fitness goals.
Stretching basics—Easy-to-understand explanations and detailed illustrations will show you exactly how to position your body and complete each stretch.
Range of difficulties—"Change it up" tips allow you to increase or decrease intensity level while stretching.

No matter your age or level of activity, this guide will help you ease into the wonders of stretching, to reduce stiffness and feel your best.

Print length

210 pages
Language

English
Publisher

Althea Press
Publication date

December 13, 2016
Dimensions

7.5 x 0.58 x 9.25 inches
ISBN-10

1623158060
ISBN-13

978-1623158064
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Get to know this book

What's it about?
A step-by-step guide to stretching exercises that improve flexibility, reduce pain and stiffness, and enhance overall quality of life.
Popular highlight
static stretching is a passive approach to stretching. It involves stretching a muscle to the point where you feel mild discomfort, and holding that stretch at that point for an extended period of time, without moving.
344 Kindle readers highlighted this
Popular highlight
To perform PNF stretching, you contract your muscle for 3 to 6 seconds and follow it up with 10 to 30 seconds of static stretching per repetition.
338 Kindle readers highlighted this
Popular highlight
Dynamic stretching is a more active approach to stretching that involves moving your joints through ranges of motion by using combined movements performed at controlled speeds.
324 Kindle readers highlighted this
Popular highlight
Studies suggest that you benefit most from flexibility exercises when your body is warm, like after you’ve gone for a bike ride or have done some push-ups. So you are better off performing static stretches during your cool-down.
264 Kindle readers highlighted this

From the Publisher

Discover easy stretching workouts to help you alleviate aches and improve mobility.

Moves for every muscle group, complete with helpful illustrations

Easily incorporate stretching into your routine with this beginner-friendly guide.

Editorial Reviews

Review

“Jessica’s ability to translate cutting-edge science into practical information people can use is truly refreshing and much needed when it comes to stretching. I appreciate the multi-modal approach to flexibility training that this book provides, including offering ways in which to modify each of the stretches and movements to allow readers to tailor their stretching experience to meet their unique personal needs and ability levels.”
—Cedric Bryant, Ph.D., FACSM, chief science officer for the American Council on Exercise (ACE)

“Jessica has imbued years of experience as a credentialed yoga teacher of teachers into this approachable, purposeful guide to stretching techniques for readers of all ages. I recommend this thoughtfully-written book from a teacher we can trust, which simplifies flexibility training for almost anyone."
—Lawrence Biscontini, MA, Movement Specialist, Author and Award-Winning International Fitness Educator

“I’ve worked with Jessica as a peer, colleague and friend over the past 10 years. Her knowledge, creative mind and dedication to the world of health and fitness are just a few of the things I love about her. Her book is worth the read. She lays it all out from the science, to the different techniques and the actual workouts. I will recommend this to anyone who wants to stay injury free, move better, and feel better too!”
—Chris Freytag, Founder of Get Healthy U and Get Healthy U TV

“As an avid exercise enthusiast, Jessica has elevated my pre and post workout stretching with her passion and flexible approach to wellness.”
—Dan Bouzide, Founder and President of WellnessMats

About the Author

Jessica Matthews, M.S., Certified Yoga Teacher (E-RYT-500) is a Kinesiology Professor at Point Loma Nazarene University and Professor of Yoga Studies at MiraCosta College in San Diego, California. She serves as Senior Advisor for Health and Fitness Education for the American Council on Exercise (ACE) and a Contributing Editor for SHAPE magazine. She regularly contributes to media outlets including CNN, Yoga Journal, Health magazine, NPR, The Wall Street Journal and The Washington Post.

Product details

Publisher ‏ : ‎ Althea Press (December 13, 2016)
Language ‏ : ‎ English
Paperback ‏ : ‎ 210 pages
ISBN-10 ‏ : ‎ 1623158060
ISBN-13 ‏ : ‎ 978-1623158064
Item Weight ‏ : ‎ 2.31 pounds
Dimensions ‏ : ‎ 7.5 x 0.58 x 9.25 inches

Best Sellers Rank: #19,923 in Books (See Top 100 in Books)
- #22 in Stretching Exercise & Fitness
- #26 in Exercise Injuries & Rehabilitation
- #30 in Pain Management (Books)

Customer Reviews:
4.6 2,803 ratings

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Jessica Matthews

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Dr. Jessica Matthews, DBH, MS, E-RYT500, is a internationally recognized fitness and wellness educator. As a sought-after and trusted media resource for over 10 years, Dr. Jess regularly contributes as a wellness expert to numerous media outlets, including, but not limited to, CNN, The Washington Post, Women’s Health and NPR. In addition to her full-time appointment as a professor of kinesiology and integrative wellness, Dr. Jess has served as a contributing editor for SHAPE magazine and has been a featured health and fitness host on the Oprah brand OWNTV web-based series, #OWNSHOW. Learn more at www.drjessmatthews.com

Customer reviews

4.6 out of 5

2,803 global ratings

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Mama B

My favorite

Reviewed in the United States on May 9, 2024

Verified Purchase

When my chiropractor recommended stretching and strengthening exercises for me I didn’t know where to start so I ordered several books. This one is my favorite. It’s the most clearly broken down by body area with illustrations and simple instructions. It’s laid out in an easy to use way and the author knows it’s unreasonable to expect busy people to start stretching with a 30minute plus timeline. He recommends beginning with 5-10 minutes per day. Makes it more attainable. I recommend this book for people who want to begin a reasonable stretching routine.

One person found this helpful

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Jen Mansfield

Buy this book

Reviewed in the United States on March 10, 2024

Verified Purchase

This book is so well written and illustrated. You can tell the author really cares about helping you to feel better and is very knowledgeable on the subject. Also, she really covers it all! This is the best stretching book I've ever read and you can tell she put a lot of time and energy into it. I did some of the stretches for my neck/ shoulder pain last night-- and felt 90% better by morning. (Ya, she def worked her butt off on this book! lol.) Great job!

6 people found this helpful

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Amazon Customer

Great illustrations and directions

Reviewed in the United States on February 27, 2024

Verified Purchase

This book covers all areas of the body with a variety of stretches for the different areas

2 people found this helpful

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Stephen W. Hiemstra ﻦ

Matthews Teaches Stretching

Reviewed in the United States on March 23, 2017

Verified Purchase

In January as I proceeded to step up my daily exercise routine, a problem developed with tightness in my back, which quickly caused me to re-evaluate my fitness objective. Consulting with a friend who is a personal trainer, she advised me to revise my warm-up routine to lengthen my stretches and add a few new ones to my routine. It worked. My tightness relaxed; I am back to my new workout strategy; and I went looking for a book to learn more about stretches. My search led me to Jessica Matthews’ book: Stretching to Stay Young.

Matthews writes about having a similar experience as a fitness instructor, but observed:

“Once I was stretching regularly, however, I began to move more easily—not just while exercising but in my everyday life as well. I increased my range of motion and fain immense flexibility, reducing the aches and pain I had become accustomed to.” (8-9)

In my case, stretching not only helped me reduce tightness, it helped me workout harder and I ended up overdoing it a bit, which caused a different set of issues.

Matthews cites studies showing these benefits: decreased stiffness, improved function, reduced pain, enhanced performance, improved range of motion, improved balance, and decreased anxiety and depression (17). Medical benefits include reduced: stress, blood pressure and heart rate, breathing rate, and chronic back pain. (18)

For me, these benefits have been real. My basic warm up routine began in the summer of 2008 when I experienced several episodes of extreme, lower-back pain that left me unable to work—I had to lie on my back on the floor all day at one for three days running. On advice of my doctors, I began doing core exercises, which included stretching and Pilates, about seven days a week. After beginning this new warm up routine before swimming laps, I never again experienced that kind of pain and, with minor tweaks, I have continued this warm up routine since then.

Matthews is located in San Diego, California and cites her background as: Kinesiology Professor (Point Loma Nazarene University), Yoga Studies Professor (MiraCosta College), President & CEO of Integrative Wellness Education, Senior Advisor for Health & Fitness Education at American Council on Exercise (ACE), and a contributing editor at Shape Magazine. She writes her book in three parts—the science, the stretches, and the workouts—which are proceeded by an introduction and followed by lists of resource and references, and by a subject index. The book is printed on high-quality, rather stiff paper that might help the book survive a few trips to the gym. The illustrations are also large enough that you might be able to make out the routines without your glasses.

Jessica Matthew’s book, Stretching to Stay Young, is an interesting read. I loved to find that some of my stretches have catchy names like “Standing Crescent Moon” (74-75), “Bird Dog” (82-83) and “Figure 4” (92-93) and that I need to adjust my routine to do them correctly. The Standing Crescent Moon, for example, is best done as a static stretch, not a dynamic stretch (bobbing), while the Bird Dog is just the opposite, contrary in both cases to my current practice. I was also pleased to learn what people down at the gym are doing with foam rollers—exercising muscle attachments called fascia. If you are new to the proper way to do stretches, as I am, then this is a book that you want to check out.

199 people found this helpful

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M. Heiss

well-executed book

Reviewed in the United States on October 2, 2020

Verified Purchase

Fitness is personal, but all of us age. Flexibility can improve our mood, our mobility, and our quality of life.

I’m reviewing several books on my shelf that relate to stretching, prevention, anti-aging, and home treatments. During the covid lockdown, I got interested in how my family would proceed if any of us were injured/had sore muscles/wanted to begin a fitness regimen/needed medical attention for acute pain when medical attention was not available.

This book offers well-planned routines that require a minimum of accessories: a sturdy chair, the floor, a wall or doorway, a towel or strap, perhaps a foam roller. Matthews also includes isometric stretching combinations and myofascial release.

Careful descriptions and large illustrations of each stretch; routines specific to particular activities (shoveling snow, gardening, golf, cycling); resistance training; helpful tips and pointers throughout.

This is a well-executed book. Recommend.

22 people found this helpful

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Juliana Rodriguez

Repetitive

Reviewed in the United States on April 1, 2023

Verified Purchase

It’s the same exercises recommended in every chapter for every condition covered. A pamphlet would have done the job.

11 people found this helpful

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P. McCall

Jessica is an intelligent and thoughtful fitness professional who has compiled an excellent ...

Reviewed in the United States on January 8, 2017

Verified Purchase

In the interest of full disclosure I have known Ms. Matthews for a number of years; we have worked together both as full time employers and as consultants through the American Council on Exercise - the largest non-profit personal training certification organization in the US. Jessica is an intelligent and thoughtful fitness professional who has compiled an excellent book based on the latest science of how the body adapts to exercise. As we age maintaining our mobility and flexibility is extremely important not only for maintaining good health but for maximizing the quality of life. Jessica has organized the information in this book in a thoughtful, systematic way that can help you apply it immediately. If you are looking for a resource for how you can do some exercise at home to slow down the aging process and enhance your quality of life you will be well-served by investing in this book.

PS.
I could've gotten a copy for free, but respect Jessica so much that I bought a copy as soon as it was released and was blown away by how well she put it together!

12 people found this helpful

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Top reviews from other countries

Tina Louise

easy to follow

Reviewed in Canada on January 4, 2024

Verified Purchase

I bought this for my husband and I'm enjoying it as well. Its an easy to follow and very informative.
It would make a nice gift for anyone

One person found this helpful

raffaele valente

Practical and effective

Reviewed in Italy on March 10, 2022

Verified Purchase

I'm 52, I do regular physical activity and try to look after my body.
I was looking for some good book on stretching over 50, but I wanted neither a scientific treaty on stretching nor a course to become a yoga master.
This book is perfect for me. Complete but without overdoing it. Simple instructions. Clear drawings.
Grouping stretches by area of the body but also providing routines based on different sports (before and after exercise) or work/hobby activity (there are even routines to do after a long phone call!).
Exactly what I was looking for. Highly advised if you are looking to incorporate stretching in your daily life withour aspiring to become a guru or a scientist on the matter.

Pauline

Prompt and fast delivey

Reviewed in Australia on May 16, 2024

Verified Purchase

The book is not suitable for me. Given to a friend who wants it. Works well.

Naren

Best Buy!

Reviewed in India on January 26, 2018

Verified Purchase

I would strongly recommend this book to anyone who wants to be fit, healthy and remain active regardless of age, lifestyle, physical condition or current level of flexibility. Jessica Mathews teaches the fundamentals of proper stretching, provides detailed instructions and offers flexibility training routines to suit ones needs. The book design is easy to read, comprehensive and the illustrations are a visual treat.

One person found this helpful

osmonde

clear descriptions, explanations and structure

Reviewed in the United Kingdom on December 17, 2016

Verified Purchase

Bought this on impulse in the hope that it will supplement and complement the exercises that I must undertake post-operatively in the future. Many of the exercises are familiar, and some are beyond me. BUT - what I love is the way these exercises are handled and the structure of the book. Every exercise is clearly explained, including a diagram, - and all have an addendum where they can be eased or increased. This means that everything is achievable.
The author explains what each exercise will benefit. She also suggests groups of exercise to achieve certain ends, or before and after certain activities. I'm pretty sure that in this way she covers everyone's needs.
I am no longer young, so I guess the title is optimistic for me - but I can see how readily these exercises and suggestions will fit into what I have to do, and help me regain parts of my life that I thought had gone forever.
Highly recommended.

37 people found this helpful

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