Tuesday, January 27, 2009

Overcome Neck and Back Pain or Total Tai Chi

Overcome Neck and Back Pain

Author: Kit Laughlin

If you suffer from back pain, as 85 percent of Americans do, you may think there is no way to bring about a complete end to your pain. Books, videos, and even doctors offer ways to manage the pain, but not to stop it. Finally there is a solution. Overcome Neck & Back Pain, the international bestseller, provides a means to end your back pain permanently through an easy-to-follow four-part program of structural analysis and correction, stretching, strengthening, and relaxing.

Kit Laughlin spent years suffering from back pain, and, in search of relief, even traveled to Japan, where he found the solution. Using the principles of hatha yoga, he developed a combination of Eastern and Western medicine that provides a way to stop back pain and even protect oneself from future injury.

Through clear, instructive photos and easy-to-follow instructions Overcome Neck & Back Pain shows the beginner how to use stretching, strengthening, and relaxation to end the pain. Overcome Neck & Back Pain also provides instruction in more advanced techniques, with an explanation of the principles behind the movements. The comprehensive text offers solutions for athletes and nonathletes, old and young alike.

If you've given up hope of curing your back pain, Overcome Neck & Back Pain provides the sensible solution you need.



Table of Contents:
CONTENTS

ILLUSTRATIONS

PREFACE
WHY THE INTEREST IN NECK AND BACK PAIN?

    What is this book about?
    What can I do?
    Who should use this book?
    How this book is set out
    Cautions

INTRODUCTION
BACKGROUND TO THE APPROACH

    Shoshin Center
    Case studies from the clinic
    Posture & Flexibility at the Australian National University
    Contact address and e-mail

CHAPTER ONE
SELF-DIAGNOSIS

    What is covered in this chapter?
    Pelvic obliquity
    How to determine if you have one hip lower than the other
    i) one hip is lifted higher than the other
    ii) both hips are lifted by the test, but one higher than the other
    iii) both hips are lifted about the same
    The heel insert
    How thick should the insert be?
    What if I make a mistake?
    Other indicators of pelvic obliquity
    How to determine whether muscular causes of problems like sciatica are present
    How to determine your patterns of muscular tension

FLOW CHART FOR TESTING MUSCLE IMBALANCES
TEST AND EXERCISE CHECK LIST
    How often should I stretch?
    The general principles of good stretching, at a glance:

CHAPTER TWO
REHABILITATION STRETCHING EXERCISES

    Limits
    Static stretching
    Ballistic stretching
    The Posture & Flexibility approach to stretching
    How to breathe
    Benefits of warmth
    Why photographs?

REHABILITATION
LOWER BACK EXERCISES
    1.Seated forward bend
    2.Seated side bend and rotation
    3.Lying rotation
    4.Partner-assisted lyingrotation
    5.Buttock and hip flexor
    6.Seated hip
    7.Lying hip
    8.Table-top hip
    9.Hip flexors
    10. Trunk side bending
    11. Hamstrings

MIDDLE BACK EXERCISES
    12. Seated rotation
    13. Upper back on all fours
    14. Middle and upper back

NECK EXERCISES
    15. Partner shoulder depress
    16. Chin to chest
    17. Neck side bend
    18. Neck forward and side bend
    19. Neck backward and side bend
    20. Neck rotation
    21. Chin-to-chest variations

CHAPTER THREE
PREVENTION

    22. Advanced forward bend
    23. Advanced forward and side bend
    24. Advanced rotation
    25. Advanced buttock and hip flexors
    26.External hip rotator (piriformis)
    27. Front thigh (quadriceps)
    28. Backward bend over support
    29. Backward bend from floor
    30. Standing calf
    31. Standing side bend
    32. Lying side bend
    33. Middle and upper back backward bend

STRENGTHENING EXERCISES
    Matching training to expected demand
    34. Abdominal curl
    35. Abdominal curl over support
    36.Back uncurl
    37. Trunk rotation
    38.Trunk rotation with weight

ADVANCED STRENGTHENING EXERCISE (PREVENTION)
    39. Knee lift

PLANNING A TOTAL ROUTINE
    Frequency of exercise
    Sets and reps
    Working habits
    Speed of movements
    The importance of rest
    The place of aerobic exercise
    Lifting things in everyday life
    The daily six
    For low back pain
    For middle back pain
    For upper back and neck pain
    For wbole-body suppleness
    Pointers to chapter four, causes, and chapter five, relaxation techniques

CHAPTER FOUR
THE CAUSES OF NECK AND BACK PAIN

    Why do we suffer back pain?
    Chiropractic and osteopathy
    Oriental medicine
    Acute pain
    Chronic pain
    Muscle tension as cause
    Other factors contributing to neck and back pain
    What is good posture?
    Tests of leg-length inequality
    What effects can uneven hips have on the body?
    How thick should my heel lift be?
    Is right- or left-handedness related to the problem?
    Adding another layer to the argument
    Shortcomings with the idea of cause
    Workshop experiences
    Choice of bed

CHAPTER FIVE
RELAXATION TECHNIQUES

    Practical Stress Management seminars
    Why relax?
    Relaxation method
    Guided visualization and healing the body
    A script for relaxation and visualization

ACKNOWLEDGMENTS
REFERENCES
    Further reading (annotated)
QUICK REFERENCE

ILLUSTRATIONS

    Heel insert
    Where am I sore?
    The Contract-Relax (C-R) approach to stretching
    Muscles stretched in exercise 1
    Right hip in the intermediate position showing stretched muscles in exercise 5
    Three ways the sciatic nerve may exit the pelvis
    Psoas, iliacus (iliopsoas), and quadratus lumborum
    Exaggerated lumbar curve caused by tight iliopsoas
    Schematic showing quadratus lumborum, as stretched in exercise 10
    Hamstring muscle from side; biceps femoris
    The three hamstring muscles
    Levator scapulae, and detail of suboccipitals
    Front and side neck muscles
    Possible entrapment of nerves by scalene muscles
    Muscles of the front and inside of the leg
    Muscles of the lower leg
    Sciatic nerve runs down back of leg
    Schematic of hip muscles affected in exercise 31
    Upper body muscles, and changes accompanying aging
    Why the conventional situp can injure the lower back
    Class II lever
    Exercise 36 strengthens the trunk in the necessary range of movement
    Correct form in exercise 37
    One theory of back weakness
    The three curves of the spinal column act as a shock absorber
    Schematic of spine, vertebral bodies and disc
    Posterolateral (back-side) extrusion of intervertebral disc impinging on nerve root
    Schematic showing significance of leg-length difference
    Schematic of good posture
    Effects of pelvic obliquity on the shape of spine
    Simple model of possible effects of leg-length difference
    Schematic of rowing
    As leg extends, hip joint ligaments tighten around neck of femur

Books about: Quick and Easy Diabetic Menus or The Art of Sensual Massage

Total Tai Chi: The Step-by-Step Guide to Tai Chi at Home for Everybody

Author: Ronnie Robinson

Total Tai Chi is a step-by-step guide to this perennially popular practice, which is accessible to all ages and levels of fitness. The book begins with the history and philosophy of tai chi, explaining key principles and modern interpretations of the ancient art. The core of the book consists of over 200 simple moves, each with a specially commissioned photograph, to guide readers through the popular Short Yang Form in its entirety. Author Ronnie Robinson also described the proper breathing and mental focus required to keep chi (internal energy) moving smoothly through the body.



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