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Overcome Neck & Back Pain de Kit Laughlin

Overcome Neck & Back Pain

Autor Kit Laughlin
en Limba Engleză Paperback – 4 ian 2000
A former victim of chronic back pain, Kit Laughlin had tried everything from physiotherapy and chiropractic treatment to yoga and martial arts in search of a cure. When Laughlin's breakthrough techniques, which he discovered in Japan, were featured on 'A Current Affair' in his native Australia, OVERCOME NECK AND BACK PAIN became a runaway bestseller, and it continues to top the charts there. Although most books about back problems concentrate on pain management, this is the first volume to provide a permanent solution. In an easy-to-learn programme that combines Eastern and Western healing practices, Laughlin draws on traditional hatha yoga, the contract-relax method of stretching, and a sensible selection of strengthening exercises. Throughout NECK AND BACK PAIN, clear drawings and instructive photographs depict each exercise step by step, making the programme as easy to follow as it is effective.
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Specificații

ISBN-13: 9780684852522
ISBN-10: 0684852527
Pagini: 208
Ilustrații: photos & line drawings t-o
Dimensiuni: 210 x 279 x 13 mm
Greutate: 0.49 kg
Editura: Touchstone Publishing
Colecția Touchstone
Locul publicării:United Kingdom

Notă biografică

Kit Laughlin studied oriental medicine during a five-year stay in Japan and, on his return to Australia, was the Japanese ambassador's personal shiatsu practitioner. In 1988 he was asked to treat the prime minister of Japan during his visit to Australia, the first time a Westerner had been asked to provide such a service.
Laughlin was awarded a Master of Letters degree in 1992 from the Science Faculty of the Australian National University, and currently is doing research for a Ph.D. dissertation in which back pain is the key case study.
Laughlin originated the Posture & Flexibility and Strength & Flexibility courses that have been run by the Australian National University Sports Union for the last eleven years. Assisted by fourteen teachers whom he trained, Laughlin has taught these courses to thousands of students of all ages and levels of fitness, with proven results. He is the presenter of the acclaimed Overcome Neck & Back Pain seminars and the author of a forthcoming book, Introduction to Posture & Flexibility.

Cuprins

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 lying rotation
    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

Descriere

For the millions of people who suffer from back pain comes a guide that goes beyond the promise of temporary relief to offer an actual cure.