8 steps to a pain-free back : natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot (Book, 2008) [WorldCat.org]
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8 steps to a pain-free back : natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot

Author: Esther Gokhale; Susan Adams
Publisher: Stanford, CA : Pendo Press, [2008] ©2008
Series: Remember when it didn't hurt.
Edition/Format:   Print book : EnglishView all editions and formats
Summary:
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.
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Genre/Form: Nonfiction
Document Type: Book
All Authors / Contributors: Esther Gokhale; Susan Adams
ISBN: 9780979303609 0979303605
OCLC Number: 174132539
Awards: Winner of Nautilus Award (Yoga/Massage/Bodywork) 2009
Runner-up for IndieFab awards (Health) 2008
Commended for Independent Publisher Book Awards (Health & Nutrition) 2009
Description: xvii, 227 pages : illustrations (some color) ; 28 cm.
Contents: Foundations --
Back pain --
Loss of kinesthetic tradition --
Influence of the fashion industry --
Effect on our backs --
Good posture --
Anteverted pelvis --
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 --
Orientation --
Lesson sequence --
Herniated disc --
High impact activities --
Bending activities --
Allow time to change --
Know what to expect --
Understand how the lesson are organized --
Recognize your progress --
Barriers to success --
Lesson 1. Stretchsitting --
Troubleshooting --
feeling overly stretched --
Unable to stretch the spine --
Discomfort at point of contact --
Inadequate chair --
Shoulder repositioning --
Lumbar cushions --
Sitting in a car --
Fashioning a backrest --
Checking our position --
Lesson 2. Stretchlying on your back --
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 --
Beds --
Pillows --
Cervical pillows / rolls --
Lesson 3. Stacksitting --
The wedge --
The anteverted pelvis --
Troubleshooting --
Pan in the low back --
Soreness in the low back --
Inelegant movement --
Changed line of vision --
Conflicting guidelines --
Distinction between tipping the pelvis and swaying the back --
Chairs --
Floor --
Lesson 4. Stretchlying on your side --
Troubleshooting --
You can't fall asleep --
Your body doesn't hold the position through the night --
You are uncomfortable in this position --
Sleeping on your stomach --
What to do with your legs --
Lesson 5. Using your inner corset --
Troubleshooting --
Swaying the low back --
Difficulty breathing --
Lengthening by contracting --
Jumping --
Reaching above your head --
Protecting your neck --
Using an external corset --
Lesson 6. Tallstanding --
Troubleshooting --
Unable to contract the foot arch --
Difficulty shifting weight onto heels --
Problems aligning the shoulders --
Inability to sense your vertical axis --
Arm position --
Weight on the heels --
Natural arches of the feet --
Bare feet --
Pregnancy --
Insoles --
Shoes --
Spine contour confusion --
Lesson 7. Hip-hinging --
Anatomy of a backache --
Comparing different bending styles --
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 --
Hamstring flexibility --
Bending for extended periods --
Bending while sitting --
Extra weight --
Hip-hinging for athletic advantage --
Training children to hip-hinge --
Lesson 8. Glidewalking --
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 --
Walking on one line --
Getting extra power in your stride --
Running like a Kenyan --
Appendix 1. Optional exercises --
Strengthening the torso muscles --
Abdominal muscles --
Deep muscles of the back --
Muscles in the shoulder area --
Neck muscles --
Key muscles that connect the torso and legs --
Hamstrings --
External hip rotator muscles --
PSOA muscles --
Key muscles used in walking --
Arch muscles --
Gluteus medius muscles --
Tibialis anterior --
Troubleshooting --
Stiffness or pain --
Lack of improvement --
Failure to exercise --
Appendix 2. Anatomy.
Series Title: Remember when it didn't hurt.
Other Titles: Eight steps to a pain-free back
Responsibility: Esther Gokhale, L. Ac. ; with Susan Adams.

Abstract:

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.

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