Healthy Back: Reference to Go: 50 Simple Techniques for a Pain-Free Back

Description

Olivia H. Miller provides the ultimate resource for a lasting end to back pain with this ebook of 50 stretches, movements, and meditations. Designed with an eye toward restoration and repair (as well as maintenance) each illustrated page is packed with step-by-step guidance and informative tips on technique and basic back care Table of Contents   Warm-Ups (6)   • (1) Neck Rotations and Rolls—increase flexibility; relieve tension   • (2) Chin Tuck—stretches the neck; improves posture   • (3) Shrugs, Circles, and Twists—improve flexibility; strengthen the upper back   • (4) Shoulder-Blade Squeeze—improves posture; releases tension   • (5) Knee-to-Chest/Two-Knees-to-Chest Stretch—stretches lower back; improves flexibility   • (6) Barrel Movement—increases flexibility; relaxes the body   Seated Exercises (2)   • (7) Healthy Sitting—prevents chronic back problems; reduces back strain   • (8) Slouch Stretch with Overcorrect—counteracts forward-bending postures; increases postural awareness   Kneeling Exercises (5)   • (9) Cat and Dog Stretch—promotes spinal flexibility; stretches spinal column   • (10) Side-to-Side Stretch—increases spinal flexibility; stretches muscles along torso   • (11) Thoracic Rotation—releases tension in neck and shoulders; stretches midback   • (12) Balance Stretch—strengthens lower-back muscles; improves balance   • (13) Kneeling Lunge—stretches hip and thigh muscles; aids posture and mobility   Standing Exercises (12)   • (14) Postural Alignment—aligns spine; corrects poor posture   • (15) Triangle—elongates spinal column; improves flexibility   • (16) Backbend—strengthens lower back; counterbalances forward-bending postures   • (17) Standing Pelvic Tilt—relieves lower-back fatigue; strengthens abdominal muscles   • (18) Wall Slides—strengthens thigh muscles; relieves lower-back fatigue   • (19) Squat—stretches the spine; loosens hips and lower back   • (20) Quadriceps Stretch—stretches quadricep muscles; improves hip flexibility   • (21) Calf Stretch—relieves tight calf muscles; stretches Achilles tendons   • (22) Soleus Stretch—stretches calf and soleus muscles; stretches Achilles tendons   • (23) Rear-Leg Raises—strengthens gluteus maximus; strengthens lower back   • (24) Corner Stretch—stretches chest muscles; improves posture   • (25) Towel Stretch—releases tension in back and shoulders; stretches rotator-cuff muscles   Prone Exercises (7)   • (26) Opposite Arm and Leg Raise—strengthens arm, back, gluteus, and hamstring muscles; relieves tension   • (27) Superman—strengthens muscles that support spine; strengthens arm, gluteus, and hamstring muscles   • (28) Child’s Pose—stretches spine; relaxes the back   • (29) Prone-on-Elbows Stretch—stretches abdominals; increases lower-back flexibility   • (30) Press-Up Stretch—stretches abdominals; increases lower-back flexibility   • (31) Plank with Bent Arms—strengthens abdominal, back, and gluteus muscles   • (32) Plank with Straight Arms—strengthens abdominal, back, and gluteus muscles, as well as arms and wrists   Side-Lying Exercise (1)   • (33) Sideways Plank—strengthens oblique muscles; strengthens shoulder girdle   Supine Exercises (14)   • (34) Transverse Abdominus Bracing—strengthens deep abdominals; promotes good posture   • (35) Abdominal Bracing with Arms Overhead—strengthens deep abdominals; promotes good posture   • (36) Partial Sit-Ups—strengthens abdominals   • (37) Oblique Partial Sit-Ups—strengthens oblique abdominals; improves midback flexibility   • (38) Leg Bicycles—strengthens deep abdominals   • (39) Pelvic Tilt—strengthens upper abdominals; stretches lower-back muscles   • (40) Adductor Stretch—stretches inner-thigh muscles; opens the hips   • (41) Bridging—strengthens gluteus muscles and lower back; increases back and shoulder flexibility   • (42) Bridging with Knees Together and Apart—strengthens gluteus and groin muscles; increases hip flexibility   • (43) One-Legged Bridge—strengthens gluteus and hamstring muscles; strengthens lower back   • (44) Gluteal Stretch—stretches gluteus muscles; opens the hips   • (45) Hamstring Stretch—stretches hamstring muscles   • (46) Spinal Twist—stretches spine and connecting nerves; relieves neck and midback stiffness   • (47) Trunk Rotations—strengthens abdominal and oblique muscles; promotes spinal flexibility   Meditations (3)   • (48) Relaxation Meditation—relaxes body, nervous system, and mind; relieves tension   • (49) Healthy Spine Meditation—reduces heart rate and blood pressure; promotes postural awareness   • (50) Walking Meditation—increases circulation in arms and legs; promotes peacefulness