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UPLOADER COMMENTSI uploaded another basic static stretching book here: . Download both, and you will have a good variety of exercises and a better understanding of how to set up a stretching routine. I will repeat the guidelines I outlined when commenting on the another file.It does not matter if you are a computer geek or an athlete: you need to static stretch.I strongly advice you to, before to static stretch, work on your soft tissue. Here are the guidelines:A) Use a foam roller first. Here goes the link to the instructions:http://www.t-nation.com/readTopic.do?id=475832B) Next, do a search for, and work on the trigger points of the muscle that you intend to stretch. (here is a book about it: ) C) Finally, static stretch the muscle you worked.The rationality of this approach can be grasped here (the article has some drills as well): http://www.t-nation.com/readTopic.do?id=1259323Follow these guidelines and erase your pain!Note: Immediatly before lifting weights, you should not static stretch (except the hip flexors, traps I and II, and levator scapulae) . Dynamic flexibility drills are the recommended ones, and elib has two excellent resources about it: 1) Lower Body: Magnificent Mobility 2) Upper Body: Inside-Out other product files I uploaded are available here:1) ) ) ) free to send me a pm if I can help you out.READ – GRASP – APPLY – PERSIST – AND ACHIEVE! ABOUT THE BOOKStretching is the safest way to keep your whole body in balance. Not only is it a great way to warm up, cool down, and prevent injuries, but it can also be used for non-impact toning and strengthening routines. Stretching can be done anywhere, anytime, and can serve as both a stress reliever and therapy for dozens of physical conditions, from strains to sports injuries. This invaluable guide includes:—Simple step-by-step instructions—Dozens of dedicated stretch routines designed to alleviate specific conditions, such as back pain and TMJ—Hundreds of easy-to-follow illustrations—Useful for serious athletes and fitness professionals as well as novicesAUTHOR COMMENTSHow much money do you spend every year on car maintenance? Would you consider spending less than twenty dollars on the best tune up you can get for your body? You don’t even have to venture out the door. Pick up The Complete Idiot’s Guide to Stretching, open to the first stretch and you’re all set. Say good-bye to your chiropractor and take charge of your own body. You’ll check in with yourself everyday and prevent debilitating aches and pains. Live pain free and be the master of your own destiny. I wrote this book for you because I am living proof that you don’t have to live with neck, shoulder, back or knee pain. I started stretching years ago and now I live pain free. You can too. Buy my book…… then stretch your way to freedom. Wishing you happiness, health and peace, Barbara Templetonhttp://www.amazon.com/Complete-Idiots-Guide-Stretching-Illus…