file table-first go

Stretch to win (that's me but click to simulate changing to you)

This is an editable table with recommendations by exercise type

Named images already indicated can be swapped.

Produce Arr and toggletable-
These buttons are toggle so will make the chosen infomation appear and disappear.

To open a thumbnail click the array button and follow the respective image name.

The table button shows up to date edits so you can copy and save into a new file which would upload freshly the array corrections.

Background info
- These stretches to memory were the 13 chosen in Runners World in 1982 or thereabouts as a nominated best 13. I have often used them in all these years, yeh 43 years. I am dedicated to stretching and diverse exercise as helpful. If you glance down the table however you will see there are 15 rows. Plus 2 without pictures. This is since -
(a) - I found these 2 stretches additional stretches due to my Triathlon training (they are the itb ones) where I believe there is a big connection with ilio tibial band wasting. tbh however I have not remembered them so often.
(b) - the missing photos. I have not taken those particular photos yet. As a Personal Trainer you would want them in and if you want me to advise for the IT/admin angle this is is both useful for the office and makes a webpage and can be self managed with my home office teaching and ideas.

[]	thumb	name	body where	description
0		backover	middle	Always been easy for me but I was aiming to have toes on the ground.
1		forwardstretch	thighs, hams but you can massage quads	Feels vital to reach the toes so good for any warm up to know you are not too stiff for this
2		planthold	middle and inner quad	Trying to both have hands on the forward knee and upright posture is difficult but the stretch is in the legs and groin./td>
3		hurdlestretch	hams one side quads other for each side	feels like the most athletic stretch
4		itb4ward	middle and quad	put the back foot on a feature and dip the front knee to feel massive relief and give if you have legs like mine
5		itbhip	middle to knee	I remember now itb is iliotibialband. For endurance this is very important and can perish quietly
6		legacross	groin	gymnasts make this look different to those of us who still are just happy to be touching toes here and surprised it never goes further
7		longbackneeling	legs primarily if needing it despite looking like back, otherwise full body	feels like the praying posture keeps some people stretched here
8		plough	quads and hams alternatively with lower leg and achilles	the runners classic look
9		quadsupper	middle and quads and calfs	like a toning exercise but very sudden on the demand for resistance and strength to hold
10		seestars	middle and arms/shoulders/neck	try to follow the hand upwards to see stars and of course be touching toes with the other alternatively
13		upsidewheel	neck and shoulders	always been a routine rather than an accomplishment. I think the aim is probably the back but the motion is to make cycles with the legs like on a bike
14		sides	hips and through legs to shoulders	relax doing this to gain a stretch by holding it if like me usually not going too far easily. The arms stretching reveals successful release of the midsection
11		armrotate	shoulders, arms and back	use a smooth motion and avoid clicking
12		normaltoes	full body	should be easy and with this time can be spent converting to getting out legs, arms or back niggles

Troubleshooting

If the table still has an old incorrect visual index number it will need editing but when opening the array will correct the actual index and id each time. You only need to copy the relevant part of the table, and reopen it with the array up to date and then copy it again to the table to get all the corrections updated. I also have a way to save the whole table even at 100's of lines with a few steps where tidy up editing of the html table is not required until wanted.

It is hard work to get on top of your filing but this presentation allows a fresh method by theme. Working with files easily distributes 10's of copies so having a definitive preference is the aim of homeweb, what I am calling using the browser based network code to do filing on your pc.

No method to completely delete lines is included because it is so easy to do in the html copy of the table. Less buttons and prior knowledge required by you and not wanted by me. When I say 10's of copies exist when you start working with a file then I think this multiplies dramatically when too much is automatically prepped by software. At home or home office the complications of mistakes or the reliance on debugged software that does not integrate so does not really use its potential means no meaning to your work, poor memory. I could not find an addition to my work from just yesterday for not recording it so am appreciative of my needs since I have to do this learning and am excited to open working opportunities.

For more contact details follow the 'leave page' link in yellow just above the table to the hasbyjim.online webpage.
You could write to me for a jpg of a selection of the exercises for instance or something like that. If it was you then a person would be writing to you for a selection or you would send some for a chosen area to work on. See how the editing section can update the table with your own ideas. You could in fact download the alterations as a jpg or pdf by printing the page. Can the changes be saved in another table, I think that is a good idea but not this one which would have to be the personal trainers own version. It could be a table you saved for separate work on by yourself. Perhaps the next thing you will see is a button below this paragraph that allows you to save the table in other formats to html. As it is you can save the toggle html alterations live by copying them immediately into as a table but the images, well you can in fact also get them and therefore the whole thing.

make sure to open an image folder next to the table and call it stretch9and

Name each of the images correctly too or alter them in accordance with changes the same one in the file

I hope to hear how it goes at my contact address or that you would like me to set it up for your own images if you want to promote your personal trainer business or save some useful shareable tables.