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Stretching & Flexibility book, DVD update (video) consolidated Cheatsheet UPDATED 2018


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Edit: here the link to a google sheet

https://docs.google.com/spreadsheets/d/1Hza93ViYrvkN5XuxqqpTZxqq4XpNyr1nLUrBu2c92g0/edit?usp=sharing

It's open to edits, anyone can correct errors, fill gaps and add additional versions of exercises.

Please let me know if it works properly!

Edit: here the link to the Master List:

https://docs.google.com/spreadsheets/d/17Ryjaf1Tkm9qUhUqC5KaLP6hcYXRlA17QGKSM9bPfSg/edit?usp=sharing

It's a work in progress :-)

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I was going through the book and the dvd update and decided to compile a cheatsheet to help select the proper source of the exercises.

If a new version of the exercise is present in the video, it has precedence. If a variation is present in the video, I list both versions (book and video) with a green mark on the pdf, signalling there are two options.

Later in the book some exercises are presented again, in a Revisited version. Usually I list those to be taken from the book (example: ex. 17 in Lesson 7, is significantly different from the original book version in lesson 3. In lesson 3 it gets superseded by the video version, in lesson 7 I chose the revisited book version on page 132 of the book). This is the meaning of the Book Page column, it lists the page where the revisited exercise is.

I don't know if this is the right approach, I'd love some feedback on this...

It's also possible I made some errors, if you spot some, I'll be happy to update the pdf...

Meanwhile if the pdf can be useful to anyone I'm attaching it here...

Stretch Therapy Lessons_r02.pdf

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  • Kit_L pinned this topic

This is excellent, GD. I wonder if you could create (for example) a google docs version that people could edit (like adding page numbers, and relevant YT clip links)? Or might there be a better way? 

As soon as I saw this, I visualised a master list of all our resources, including the Mastery Series component exercises. It would be a lot of work, but—what a resource! 

In the meantime I have pinned this; I await comments from others. Great work.

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Hi Kit, thanks a lot, its good that you appreciate. I've updated the original post with a link to a editable google sheet...

I had the same vision: a master list of the most updated version of all exercises.

Some movement appear in more than one place: I tentatively listed the Single Leg Dog Pose (master the pike) as a version of Floor single leg calf (Stretching & Flexibility) but is a stretch (pun intended).

One way I see to compile the list is a sheet. First column listing unique names and subsequent columns (one per source) listing where that exercise is present.

example:

https://docs.google.com/spreadsheets/d/17Ryjaf1Tkm9qUhUqC5KaLP6hcYXRlA17QGKSM9bPfSg/edit?usp=sharing

 

One problem could be that some exercise in Stretching & Flexibility have the same number, but are different, (the revised versions), maybe in the future they could get renamed...

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On 12/19/2016 at 11:42 AM, Kit_L said:

As soon as I saw this, I visualised a master list of all our resources, including the Mastery Series component exercises. It would be a lot of work, but—what a resource! 

This.

What would also be really great would be the free youtube stuff; I often refer people to this as a form of extended teaser for mastery videos. Try before you buy so to speak.

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Gym-Dave, let me look at what you've done, and I will ask Miss O to look at it too; might not be for a few days as I am about to leave the monastery (tomorrow) and come home. And your inclusion of the SLDP as a version of Floor single leg calf (Stretching & Flexibility) is 100% accurate, because this is what it is. And I feel that some exercises will find multiple homes (like the SLDP). Re. exercise numbers: why not use the S&F ones as a master number, and use letter designators for versions? There needs to be a master number list somewhere that everything else refers to; I have not thought this through, but as S&F exists and is in wide distribution, why not use that as the starting place? Excellent work.

Have a look at what might be involved (time-wise) in adding all the S&F exercises, including the Update, ONBP exercises (and its Update, too), and all the YouTube material as well; and if not there already, add a column for "free" and "pay download". If there's any material you do not have access to, let me know and I will send the promo codes for free download. I will be happy to compensate you for your time, too; PM me.

Thanks for that, Danny. Yes, the YT material needs to be included, too. That's one of the reasons I have left all that there on YT: everyone seems to be moving madly in the direction of "monetization" of everything, and we are expected to buy before we try! This is crazy. If people like the work, then they might come over here or to Vimeo.

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This is a great idea! I've started a similar thing here, specifically aimed at the Mastery programs:

https://docs.google.com/spreadsheets/d/1T2T_QuvpOsbgMHofBHzX6asCDHDXp2glb-ogVCz94S4/edit?usp=sharing

anyone can edit. The C-R column can contain the different options for contractions.

Each column can be filtered to match one's specific query e.g. see all limbering exercises available to you, or I have a partner what partner stretches can we do?

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On 12/20/2016 at 11:07 PM, Kit_L said:

There needs to be a master number list somewhere that everything else refers to; I have not thought this through, but as S&F exists and is in wide distribution, why not use that as the starting place? Excellent work.

I edited the first post with the link to the Master List (work in progress) :-)

it's going to be interesting...

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May I suggest separating individual lessons or perhaps just body parts (neck, shoulders, hips etc) onto different sheets in the Google doc, as opposed to having it all on one sheet and having to scroll down (142 rows is a lot)?

 

edit: bottom left, you can add sheets and rename them as well 

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5 hours ago, Bumanov said:

May I suggest separating individual lessons

hi, if you go to the first post, there are two links, one is all the content of S&F organised by lessons.

 

On 12/18/2016 at 11:00 AM, Gym-Dave said:

 

the other link, The Master List, is meant to organise in one place all content, and is organised by exercise number, is more a reference table.

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  • 2 months later...

I apologise for not visiting this thread for a while; there have been many distractions. I have not had a chance to look at the lists yet, but do agree that using S&F's exercise numbers (with a, b, c, etc. for close variations) is the way to go. And consider linking horizontally, too, if related (as in Ex. 17-2, 17-3) if this makes more sense. That way we don't get caught up in having to renumber all exercises below any particular one, because another has been inserted into the list (which happened many times when I was writing S&F!).

And when I do re-write and release "Stretching for Every Body", I will simply renumber/reorder the then current list. And when indexing/linking and Mastery or YT video, use the same master number, from the Google doc—unless someone has a better/more efficient approach. 

This work will be informing our larger work for years to come, I feel.

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Updated today by an anonymous member; now includes times for exercises featured in the DVD Update video (now on Vimeo on Demand). Our sincere thanks.

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  • 5 years later...

Hello everyone

I had been thinking of trying to start a project like this but figured if anyone had previously done so there would be no point in re-creating it. I searched the forums and this was the only such resource I was able to find anything else and it does not look like these links have been updated in awhile.. If there are others I would love to see them. Also if there was a consolidated cheat sheet for the whole Stretch Therapy system where would the best location be to post it on the forum?

Cheers

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@CMat84: There is no cheat sheet for the whole system, only what references you see above. Please re-read this thread, and do let me know if the links above are still working. 

My question to you is, what questions do you have for which such a cheat sheet would be useful? And how familiar are you with the system overall, and how long have you been using it?

To do, or re-do this would be a huge amount of work, and knowing how it would be useful to you would be very useful to know. The book S&F has multiple indices, for example, and the search function here works pretty well, too.

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  • 2 weeks later...

Thank you for your reply and question Kit. I reviewed the thread and all the links are still working thankfully but do not appear to have been recently updated since some of the mastery series was released.

My intent was to use the document as an aid for planning my own training when unable to access content online. Currently I own all your video courses, DVD updates, and two books (Stretching & Flexibility and Overcoming Neck and Back Pain Books). I do wish I had the Stretching & Pregnancy book while my wife was pregnant, it would have been a big help with some of the issues she encountered. I have been working with your material on and off since 2014. Even though I own the content I would still consider myself a beginner, I do not feel I really "know" the system. I have just started working through the Neck Pain video course in mid January and am looking forward to where this takes me. Your meditation audios have been immensely helpful as well. 

I do a lot of data analysis a work with spreadsheets for work and found I adhere to my training better when I have a reference document. I am looking forward to getting deeper into the material and perhaps adding to the documents above.

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@CMat84: by all means add to what is there, and I am glad the links are still working. Cheers, Kit

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