Practical Solutions for Back Pain Relief: 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently 9781939754349, 9781939754356

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
Part One: Back Pain Basics
Chapter 1: Why Your Back Hurts
Chapter 2: The New Exercise Program
Part Two: The Exercises
Chapter 3: Exercises to Relieve Pain
Phase One
Diaphragmatic Breathing with Legs Elevated
Legs Up the Wall
Child’s Pose
Seated Figure-Four Hip Opener
Supported Warrior Hip Flexor Stretch
Supported Back-Release Squat
Phase Two
Breathing Bridge on Chair
Kneeling Lunge
Gate Pose
Cat Flow
Supine Figure-Four Stretch
Child’s Pose with Reach
Mind-Body Exercises
10-Breath Breathing Break
Progressive Muscle Relaxation
20-Breath Backward Count for Sleep
Chapter 4: Exercises to Regain Strength and Mobility
Phase One
Breathing Bridge
Sphinx with Head Turns
Roll-Into-a-Ball Core Exercise
Cobra
Seated Bent-Knee Twist
Bent-Knee Down Dog with Pedal Out
Standing Side Bend
Supine Double Bent-Knee Twist
Supine Figure-Four Twist
Bent-Knee Straddle Stretch
Phase Two
Flowing Bridge
Windmill Twist
Segmented Forearm Plank
Side Forearm Plank
Locust
Kneeling Lunge with Reach
90/90 Seated Twist
Pigeon
Seated Hamstring and Hip Stretch
Mind-Body Exercises
Seated Posture Exercise with 10-Breath Breathing Break
Chapter 5: Exercises for Maintenance and Prevention
Breathing Bridge
Walking with Awareness of Gait Mechanics
Warrior Hip Flexor Stretch
Supine Single-Leg, Bent-Knee Twist
Flowing Chair Squat
Cat Flow
Supported Back-Release Squat
Legs Up the Wall
Mind-Body Exercises
Seated Posture Exercise with 10-Breath Breathing Break
Compassion Meditation
Chapter 6: Additional Therapies for Back Pain
Resources
References
Acknowledgments
About the Author

Polecaj historie

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