An Arabic-language reference organized by body part, showing how to perform each stretch, the target muscles and the key cautions. Suited to coaches, trainees and people who sit for long hours and want to organize a flexibility routine.
Keep the file on your phone or computer and come back to the right stretch whenever you need it.
عايز الكتابين مع بعض؟كتاب الإطالات + الدليل الشامل للجهاز العضلي في عرض واحد، بسعر أقل من شراء كل كتاب لوحده. شوف عرض الكتابين ←
📚452 downloads of the Stretching Book Updates automatically with new customer downloads
You don't need to memorize hundreds of stretches… You need to know how to choose the right stretch at the right time
If your body feels stiff or your range of motion is limited, and every time you look for a stretch for a specific area you find dozens of videos and don't know where to start, this book is the reference you come back to instead of guessing.
300stretches for the whole body
From neck to footOrganized by body region
All levelsModifications for your flexibility
ACE & NASMBy Captain Yahia Ezz
Who is this book for?
If your body is stiff, or you train people — this is your reference
It was written for three kinds of people, and each will find what they need in it.
The desk worker
Long hours of sitting tighten the neck, shoulders, lower back and hip flexors. You'll find stretches that release that tightness in minutes.
The gym-goer
Want better range of motion in the squat, the overhead press and any compound lift? Flexibility and mobility are part of performance, not a luxury.
The personal trainer
An organized reference to come back to when you design your clients' programs: the stretch, the target muscle and the right modification for each level, all in one place.
Inside every stretch
Every stretch includes 6 things that help you do it right
The difference between a stretch that helps and one that wastes your time is in the details. That's why every page is laid out like this:
1
How to perform it
Clear steps in order
2
Target muscles
Know exactly what you're stretching
3
Hold time and reps
Suggested numbers to follow
4
Common mistakes
What ruins the stretch without you noticing
5
Modifications by level
Whether your flexibility is low or high
6
Cautions
For those who need to take care
Sections
Organized by body region
Tight in a specific spot? Go straight to its section.
01Neck and shoulder02Spine03Arm and wrist04Hip05Thigh06Knee07Ankle and foot
E
Who wrote the book
Captain Yahia Ezz
An ACE- and NASM-certified performance coach and sports nutritionist. This book distills years of movement and corrective exercise work with real clients, written in clear language with no filler.
14 years of coaching experience+300 clients trained with meCertified ACE & NASM
One PDF file containing all 300 stretches. You can open and keep it on your phone, tablet or computer.
My flexibility is very poor. Is it suitable for me?
Yes. Every stretch comes with modifications by flexibility level, so you start with the easier version and progress.
I'm a trainer. How will it help me?
A reference organized by body region, with the target muscle, hold time and common mistakes for every stretch. It makes designing flexibility and mobility programs for your clients easier.
I have an injury or pain. Should I start with it?
The book is educational content and an exercise reference, not a substitute for medical diagnosis or treatment. If you have an injury or ongoing pain, see your doctor or physiotherapist first. Every stretch includes cautions for those who need to take care.
Your body needs 10 minutes of the right stretching not an hour of the wrong stretching
300 stretches, explained, organized and paired with the modification that suits you.
13 reviews for كتاب الإطالات الشامل الكتروني – النسخة الثالثة E-Book
Rated 4 out of 5
ebrahim mohamed hamed –
The book is very useful for anyone who wants to strengthen their core and ease the pressure on the spine and joints caused by bad habits. The explanations are nicely simplified.
Rated 4 out of 5
Amira Mostafa –
A wonderful book. It helped me get rid of pain after shoulder arthroscopy and training-related aches, and it also helped me perform my exercises correctly.
Rated 5 out of 5
Dareen –
A simple, wonderful book. I got a lot out of it.
Rated 5 out of 5
Doha –
The book is really good and very easy to follow. I benefited a lot from it. Wishing you all the best, Captain.
Rated 5 out of 5
Yasmin –
The book is thorough and complete, and the explanations are simple. Even with my injury I kept training with no harm at all. Wishing you all the best, Captain 🌸😄
Rated 5 out of 5
omar ashraf –
First, please keep me in your prayers for recovery.
An outstanding book with simple explanations.
Rated 4 out of 5
Raed –
A very nice, concise book. Anyone can understand it, even if it's the first time they read anything on the subject.
Rated 5 out of 5
Saleh –
A great, well-organized book that explains the exercises simply.
Rated 5 out of 5
Nader Abdelaal –
The book is thorough and complete, the explanations are excellent and well organized, and I benefited a lot from it. Best of luck, Coach.
Rated 4 out of 5
Husseiny –
The book shows you that some exercises are simple yet have a big impact.
Rated 5 out of 5
Dr Mustafa Elsandarosy (verified owner)–
A wonderful and very useful book.
An effort that deserves thanks, Captain Ezz.
Rated 5 out of 5
Mona ElSherbiny (verified owner)–
Truly, thank you.
The book is very useful.
I used to go for recovery sessions.
After doing many of the exercises from the book,
things are much better.
Thank you very much.
May God increase your knowledge
and always make you of benefit to others.
Rated 4 out of 5
Mohamed Hamdy (verified owner)–
A very good, detailed book. An effort to be thanked for, Coach. Best of luck.
ebrahim mohamed hamed –
The book is very useful for anyone who wants to strengthen their core and ease the pressure on the spine and joints caused by bad habits. The explanations are nicely simplified.
Amira Mostafa –
A wonderful book. It helped me get rid of pain after shoulder arthroscopy and training-related aches, and it also helped me perform my exercises correctly.
Dareen –
A simple, wonderful book. I got a lot out of it.
Doha –
The book is really good and very easy to follow. I benefited a lot from it. Wishing you all the best, Captain.
Yasmin –
The book is thorough and complete, and the explanations are simple. Even with my injury I kept training with no harm at all. Wishing you all the best, Captain 🌸😄
omar ashraf –
First, please keep me in your prayers for recovery.
An outstanding book with simple explanations.
Raed –
A very nice, concise book. Anyone can understand it, even if it's the first time they read anything on the subject.
Saleh –
A great, well-organized book that explains the exercises simply.
Nader Abdelaal –
The book is thorough and complete, the explanations are excellent and well organized, and I benefited a lot from it. Best of luck, Coach.
Husseiny –
The book shows you that some exercises are simple yet have a big impact.
Dr Mustafa Elsandarosy (verified owner) –
A wonderful and very useful book.
An effort that deserves thanks, Captain Ezz.
Mona ElSherbiny (verified owner) –
Truly, thank you.
The book is very useful.
I used to go for recovery sessions.
After doing many of the exercises from the book,
things are much better.
Thank you very much.
May God increase your knowledge
and always make you of benefit to others.
Mohamed Hamdy (verified owner) –
A very good, detailed book. An effort to be thanked for, Coach. Best of luck.