8 steps to a pain-free back Natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot
Book - 2008
Demonstrates the Gokhale method--a technique for alleviating back pain--using eight steps, and includes illustrations, exercises, and tips on how to deal with issues that might arise while learning each step.
- Subjects
- Published
-
Stanford, Calif. :
Pendo Press
c2008.
- Language
- English
- Main Author
- Other Authors
- Physical Description
- xvii, 227 p. : col. ill. ; 28 cm
- Bibliography
- Includes bibliographical references (p. 223) and index.
- ISBN
- 9780979303609
- Foreword
- Preface
- Foundations
- Back Pain
- What We Blame
- Standing Upright?
- Sedentary Lives?
- Stress?
- Weight and Height?
- Age?
- The Real Cause
- Loss of Kinesthetic Tradition
- Influence of the Fashion Industry
- The Effect on Our Backs
- Moving out of Misery
- How it Works
- What does Good Posture Look Like?
- Anteverted Pelvis
- A Gently Curved, Elongated Spine
- Every Bone in its natural Place
- Using Muscles More than Joints
- Muscles Fully Relaxed When not Working
- Breathing as a Therapeutic Exercise
- It Works!
- Orientation
- Follow the Lesson Sequence
- Herniated Disc
- High Impact Activities
- Bending Activities
- Allow time to Change
- Know what to Expect
- How Quickly Can I Expect Results?
- How Long Should Each Lesson Take?
- How Difficult are the Lessons?
- Understand How the Lessons are Organized
- Recognize Your Progress
- Barriers to Success
- Lesson 1. Stretchsitting
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Feeling Overly Stretched
- Unable to Stretch the Spine
- Discomfort at Point of Contact
- Inadequate Chair
- Further Information
- Shoulder Repositioning
- Comments on Lumbar Cushions
- Sitting in a Car
- Fashioning a Backrest
- Checking Your Position
- Recap
- Lesson 2. Stretchlying on Your Back
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Feeling Pain or Discomfort in the Low Back
- Feeling Pain or Discomfort in the Neck
- Feeling Discomfort at a Point of Contact with the Bed
- Snoring
- Feelings of Exposure
- Further Information
- Beds
- Pillows
- Cervical Pillows / Rolls
- Recap
- Lesson 3. Stacksitting
- The Wedge
- The Anteverted Pelvis
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Pain in the Low Back
- Soreness in the Low Back
- Wedge Not Available
- Inelegant Movement
- Changed Line of Vision
- Further Information
- Conflicting Guidelines
- Distinction Between Tipping the Pelvis and Swaying the Back
- Chairs
- Floor
- Recap
- Lesson 4. Stretchlying on Your Side
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- You Can't Fall Asleep
- Your Body Doesn't Hold the Position Through the Night
- You Are Uncomfortable in This Position
- Further Information
- Sleeping on Your Stomach
- What to do With Your Legs
- Recap
- Lesson 5. Using Your Inner Corset
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Swaying the Low Back
- Difficulty Breathing
- Further Information
- Lengthening by Contracting
- Jumping
- Reaching above Your Head
- Protecting Your Neck
- Using an External Corset
- Recap
- Lesson 6. Tallstanding
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Unable to Contract the Foot Arch
- Difficulty Shifting Weight onto Heels
- Problems Aligning the Shoulders
- Inability to Sense Your Vertical Axis
- Further Information
- Arm Position
- Weight on the Heels
- Natural Arches of the Feet
- Bare Feet
- Pregnancy
- Insoles
- Shoes
- Spine Contour Confusion
- Recap
- Lesson 7. Hip-Hinging
- Anatomy of a Backache...
- ... and How to Avoid It
- Benefits
- Comparing Different Bending Styles
- Instructions
- Indications of Improvement
- Troubleshooting
- Bending is Painful
- The Groove in Your Low Back Disappears as You Bend
- The Groove in Your Low Back Gets Deeper as You Bend
- Further Information
- Hamstring Flexibility
- Bending for Extended Periods
- Bending While Sitting
- Extra Weight
- Hip-Hinging for Athletic Advantage
- Training Children to Hip-Hinge
- Recap
- Lesson 8. Glidewalking
- Benefits
- Instructions
- Indications of Improvement
- Troubleshooting
- Feeling That You are Leaning Forward
- Tendency to Tuck or Lead With the Pelvis
- Unable to Coordinate Buttock Contraction and Forward Thrust
- Difficulty Leaving Back Heel on the Floor
- Losing Track of Your Posture
- Cannot Coordinate all the Elements of Glidewalking
- Further Information
- Walking on One Line
- Getting Extra Power in Your Stride
- Running Like a Kenyan
- Recap
- Appendix 1. Optional Exercises
- Strengthening the Torso Muscles
- Strengthening the Abdominal Muscles
- Strengthening the Deep Muscles of the Back
- Strengthening and Stretching the Muscles in the Shoulder Area
- Strengthening the Neck Muscles
- Stretching the Neck Muscles
- Stretching the Key Muscles That Connect the Torso and Legs
- Stretching the Hamstrings
- Stretching the External Hip Rotator Muscles
- Lengthening the Psoas
- Strengthening Key Muscles Used in Walking
- Strengthening the Arch Muscles
- Strengthening the Gluteus Medius Muscles
- Strengthening the Tibialis Anterior
- Troubleshooting
- Stiffness or Pain
- Lack of Improvement
- Failure to Exercise
- Further Information
- Appendix 2. Anatomy
- Glossary
- Bibliography
- Index
- Summary Guide