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…mehr
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.Hinweis: Dieser Artikel kann nur an eine deutsche Lieferadresse ausgeliefert werden.
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.
Inhaltsangabe
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
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
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