8 steps to a pain-free back : natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot by Gokhale, Esther, Adams, Susan, 1944- instant download

8 steps to a pain-free back : natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot by Gokhale, Esther, Adams, Susan, 1944- instant download

xvii, 227 pages : 28 cm, 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, Includes bibliographical references (page 223) and index, 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 --