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



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