The Movement Miracle : The Essentrics Stretch Program to Increase Strength, Improve Mobility and Become Pain Free 9780735275263, 9780735275256

Table of contents :
CONTENTS
COVER

PRAISE FOR MIRANDA ESMONDE-WHITE AND ESSENTRICS

ALSO BY MIRANDA ESMONDE-WHITE

TITLE PAGE

COPYRIGHT

DEDICATION

INTRODUCTION: WHAT IS ESSENTRICS?

SECTION I

1: THE BALANCED BODY

2: REDEFINING STRETCHING

3: THE MUSCULOSKELETAL TRIFECTA

4: THE POOR POSTURE EPIDEMIC

Anatomy and Posture

Basic Spine Movements

Techniques for Good Posture

SECTION II

5: NEUROMUSCULAR TECHNIQUES

6: GETTING STARTED

Equipment

Correct/Incorrect Positions

7: THE WARM-UP

Warm-Up

The Essentrics Warm-Up Routine

8: THE ESSENTRICS SEQUENCES

Category 1: Forward Flexion

Category 2: Diagonal Rotation

Category 3: Side to Side

Category 4: Upper-Body Extension

Category 5: Full-Body Figure Eights

Category 6: Pliés

Category 7: Hands, Arms, and Shoulders

Category 8: Legs and Hips

Category 9: Feet, Ankles, and Calves

Category 10: Chair/Barre Stretching

Category 11: Floor Strengthening

Category 12: Floor Stretching

9: ESSENTRICS ROUTINES FOR EVERY DAY

Morning Routine

Evening Routine

Travel Days

Walking the Dog

Stress Relief

Relaxation

Increase Your Energy

Stimulate Your Brain

Routine for Kids

10: ESSENTRICS ROUTINES FOR TARGETED TRAINING

Beginner Flexibility

Floor

Chair

Advanced Flexibility

Cooldown or Recovery

Upper-Body Toning

Lower-Body Toning

Explosive Power

Routine for Speed

Agility

Balance

Jumping Higher

Spine Mobility

11: ESSENTRICS ROUTINES FOR SPORTS

Football

Ballet and Gymnastics

Baseball

Basketball

Cycling

Dance

Diving

Figure Skating

Golf

Hiking

Hockey

Horseback Riding

Martial Arts

Racket Sports (Tennis, Squash, Badminton, Racquetball, Pickleball)

Rowing, Kayaking, Canoeing

Running

Skiing

Snowboarding

Soccer

Surfing

Swimming

Volleyball

Yoga and Pilates

12: ESSENTRICS ROUTINES FOR THE WORKPLACE

On Your Feet All Day

At a Desk All Day

Manual Labor/Construction/Landscaping

Flight Attendants

Housekeeping

Hairdressing

13: ESSENTRICS ROUTINES FOR CHRONIC PAIN

Back Pain

Knee Pain

Foot and Calf Pain (Plantar Fasciitisand Achilles Tendonitis)

Hip Pain

Shoulder Pain

Fibromyalgia and IBS

Neck Pain

Finger, Wrist, and Elbow Pain

14: ESSENTRICS ROUTINE FOR BETTER POSTURE

Posture Routine

AFTERWORD

MEET THE MODELS

ACKNOWLEDGMENTS AND THANKS

NOTES

INDEX

ABOUT THE AUTHOR

Polecaj historie

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