Stretching & Flexibility, 2nd edition


Stretching & Flexibility will change your way of thinking about flexibility and will certainly improve the way you go about achieving it.

Everyone will find exercises to suit his or her body type and level of flexibility.

The revised 2nd edition has new hamstring and hip flexor exercises.

In Stretching & Flexibility, you will find effective exercises for all the usual places people want to stretch: hips, hamstrings and legs-apart movements. In addition, however, you will find hand, wrist and forearm exercises, a full range of neck and shoulder exercises (including the hard-to-stretch rotator cuff pairs) and a variety of ankle and feet exercises. There are even exercises to help you spread your toes and strengthen your arches!

As well, you will find rotation and backward-bending exercises, sideways-bending movements and a large number of unique warm-ups too. There is an exercise for every muscle of the body, and the associated tendons, ligaments and fascia.

The book is organised into 16 lessons and begins with very easy-to-do movements. Gradually, the subsequent lessons build on these basic ‘functional units of flexibility’, and in time you will find yourself being able to do the more difficult stretches.

There is an unique “Unnumbered Lesson” midway through the book, full of ‘poses between poses’—all the positions and places not stretched i any conventional system. We call this the “rolling around the floor’ lesson, and is my personal favourite. This lesson can be used to assess your progress, and to get a clearer idea of which parts of the body to prioritise next.

The Stretch Therapy system is a combination of three elements: we use the Contract–Relax (C–R) approach in a framework of partial and complete poses, many of which are partner-based. It is a rapidly evolving form being constantly tested and reassessed against two criteria: is it safe? and does it work? The book features:

  • 96 stretching exercises, plus warm-up movements
  • exercises presented from very easy to hard
  • exercises for athletes, grouped by sport
  • exercises for the whole body, including hands and feet
  • exercises shown in partner and solo versions
  • over 700 photographs, showing all the essential details
  • full explanations, including what to do in the exercise and how to get in and out of the positions
  • 20 detailed illustrations of key anatomical points

Stretching & Flexibility UPDATE download


This downloadable product is the full sound and video stream from the Update DVD. Like all our Vimeo programs, the Update is DRM-free, meaning you can put it on any of your devices and keep it for offline viewing.

Many of the exercises we describe in Stretching & Flexibility have changed, in small and large ways. This UPDATE shows all the current exercises; all are shown in practitioner and solo (do by yourself) versions.

All-new shoulder mobility, stretching and strengthening exercises, using both short and long sticks

  • All-new hamstring exercises, done from the lunge position, and old hamstring exercises revisited using the bent-to-straight-knee approach
  • All-new hip flexor stretches
  • Advanced tailor pose variations
  • Latest versions of QL stretches
  • Detailed modified front splits

Please view this program with the S&F book as the reference for exercise numbers.

All new variations are included, and both sides of the body are demonstrated, so you can select your exercise, press Play and follow along.

How to purchase S&F



Print version

Available from many online book stores, including:

Booktopia Australia
Book Depository
Amazon US
Barnes & Noble, and
Amazon UK

The UPDATE download

Contains the latest – and new – versions of exercises.

Available from Vimeo

Flexibility and strength are critical in life—for all of us, at all ages—and not just for the professional or amateur athlete. Of the two, flexibility is the more important, in my experience.

Kit’s new book will change your way of thinking about flexibility and will certainly improve the way you go about achieving it… I am certain that this book will revolutionise the way we go about becoming more supple.

Greg Chappell, MBE – former Australian Test Cricket Captain

From the foreword to the first edition (1999)

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