PAIN ERASURE: The Bonnie Prudden Way. By BONNIE PRUDDEN. M. EVANS Boulder Toronto Plymouth, UK

Size: px
Start display at page:

Download "PAIN ERASURE: The Bonnie Prudden Way. By BONNIE PRUDDEN. M. EVANS Boulder Toronto Plymouth, UK"

Transcription

1

2 PAIN ERASURE

3

4 PAIN ERASURE: The Bonnie Prudden Way By BONNIE PRUDDEN FOREWORD AND AFTERWORD BY DR. DESMOND TIVY DRAWINGS BY TERENCE COYLE PHOTOGRAPHS BY STEPHEN HAWKINS Lanham New York M. EVANS Boulder Toronto Plymouth, UK

5 Anatomical drawings by Terence Coyle, Lecturer on Anatomy, National Academy of Design and Art Students League of New York and author of Anatomy Lessonsfrom the Great Masters and Albznus on Anatomy. In the section "Prevalence of Arthritis by 0ccupation"in Chapter 6, the list of types of workers has been adapted fromarthritis by William Kitay. Copyright O 1977 by William Kitay. Reprint by permission of Monarch Press, a Simon & Schuster division of Gulf & Western Corporation. Copyright O 2006 by Bonnie Prudden First M. Evans edition 1980 This M. Evans paperback edition ofparn Erasure is an original publication. It is published by arrangement with the author. AN rlghts reserved. No part of this book may be reproduced in any form or by any electronic o mechanical means, including information storage and retrieval systems, without written permission from the publisher, except by a reviewer who may quote passages in a review. Published by M. Evans An imprint of The Rowman & Littlefield Publishing Group,Inc 4501 Forbes Boulevard, Suite 200, Lanham, Maryland Estover Road, Plymouth PL6 7PY, United Kingdom Distributed by NATIONAL BOOK NETWORK Library of Congress Catalogingin-Publication Data Prudden, Bonnie, Pain Erasure Bibliography: p. Includes index. 1. Pain-Prevention. 2. Pain--Treatment. 3. Massage. 1. Title. [DNLM: 1. PaiwTherapy-Popular works. 2. Exercise therapy-popular works. WL704 P971pl RB127.P78 616j ISBN-13: (pbk. : alk. paper) he paper used in this publication meets the minimum requirements of American National Standard for Information SciencesPermanence of Paper for Printed Library Materials, ANSI/NISOZ Manufactured in the United States of America

6 This book is dedicated to DR. JANET TRAVELL Dr. Travell is many things--doctor, teacher, author, and medical sleuth. It was she who pioneered the work on trigger point injection therapy. It was she who drew the first maps of trigger points and noted that they referred pain to distant places. It was Dr. Travell's work and her teaching that made the discovery of myotherapy possible. Thank you, Dr. Travell. Pain, not death, is the eneiny of mankind. And when you haue finished this book, you won't haue to be afraid of pain anymwe. BONNIE PRUDDEN

7

8 contents Acknowledgments Note to the Reader Foreword X xi xii 1. Most People Don't Have to Suffer Pain 1 What Myotherapy Is, Its Medical Origins, and How It Erases Pain 2. To Erase Pain, Erase Trigger Points 7 What a Trigger Point Is and How It Functions-The Major Causes of Trigger Points-How a Stressful Climate Triggers Pain-Some By-products of Pain-Importance of a Healthy Climate in Warding Off Pain 3. Techniques Used in Myotherapy 15 Why Myotherapy Works-How Do You Get Started?-The Technique for Applying Pressure-How to Make a Trigger Point Map--The End-of-Session Stretch and Other Exercise-Know Your Subject's History-Myotherapy Success Score with Chronic Pain: To Date, 95 Percent 4. Rid Yourself of Backache 26 Odyssey of a Backache Sufferer-How to Erase Lower Back Pain-Side-Lying Stretch Exercise-Erasing Trigger Points from Hips-Cross-Leg Stretch-Muscles of the Back and Back Pain-Erasing Trigger Points from the "Belt" Area-Cat Back- Old Horse Stretch Exercise-The Limbering Series

9 5. Rid Yourself of Headaches and Jaw Pain 39 Some Theories on the Causes of Migraines-The Types of Migraine-Other Kinds of Headache-Check for Abnormalities-Myotherapy Record: 95 Percent Success-"Head- Hunting" in Search of Pain-Erasing Trigger Points Around the Eyes-Erasing Trigger Points Around the Nose and Cheekbones-Trigger Point Erasure Around the Ears-Temporomandibular Joint Dysfunction: A Pain in the Jaw-Jaw Pain Plus Head Pain (ContinuedFTrigger Point Erasure Around the Neck-Stretch and Resistance Exercise for Neck 6. Arthritis Pain Can Be Relieved 67 Arthritis Strikes Nearly Everyone-Happily, Arthritis Pain Responds to Myotherapy-Splinting and Substitution-Prevalence of Arthritis by Occupation-The Types of Arthritis-Medication and Arthritis-Case Histories of Arthritics Helped by Myotherapy-The Classic Greek Foot-What Modern Medicine Has in Its Little Black Bag for Arthritics 7. Common Pains and What to Do About Them 96 Shoulder-Pain Syndrome-The Thread-Needle Stretch-Shrug Series-Trigger Points in the Lower Legs-Lower-Leg Stretch-Trigger Points in the Upper Legs-Flexibility Bounces-Relief of Menstrual Cramps and Pain in the Groin-Groin Stretch-Help for Painful Knees-Stretch for Inside of the Upper Leg-Stretch for the Center Line of the Leg-Stretch for the Outside of the Leg-Stretch for Lower Leg plus Stiff and Painful Ankles-Relief for Hurting Feet-Foot Massage and Exercises-The Chest Muscles and Pain- Clearing Trigger Points from the Chest Muscles-Snap and Stretch Exercise for the Latissimus Dorsi-Lateral Overhead Reach-Pain in the Arms and Hands-The Arm-Shoulder Rotations-The Hand-Exercises for the Hand-Athletes, Weekend Sportsmen, and Their Pains-Immediate Mobilization- Seeking Massag-Fibrositis Massage

10 8. Pain Related to Pregnancy and Birth-Help for Mother and Child 137 What's So Different Today?-Sports During Pregnancy-Exercises to Do During Pregnancy-Pre- and Postnatal Relaxation Techniques-Why Your Baby Needs Myotherapy-The Baby Who Arrived in a Hurry-The Baby Who Couldn't Stand Up- Trigger Point Erasure in Babies-The Value of Exercises with Baby-The Exercises-Seeking Massage for Babies-Massage and Myotherapy for Prevention 9. Erase the Pains of Aging or Hurting 1 63 We Can Counteract Deterioration-How to Survive a Hospital-Bed Ballet-Hopeless Cases? We Don't Believe It 10. To Ward Off Pain-Test Your Fitness, Improve Your Fitness 193 The Tests-Correctives for the K-W Abdominal Tests- Corrective for the K-W Psoas Test-Corrective for the K-W Upper and Lower Back Tests-Corrective for the K-W Back and Hamstring Flexibility Test-Your Basic Fitness Prograin to Keep Pain Away-Relax-One Last Reminder Afterword 219 Appendixes Muscle and Skeletal Plates of the Human Body Table of Pains and Other Symptoms, Giving Areas of the Body Harboring Related Trigger Points Table of Occupations and Related Pain Hazards Table of Sports and Related Pain Hazards 264 Sources Index

Seven Principles of Integration By Bill Flocco

Seven Principles of Integration By Bill Flocco Seven Principles of Integration By Bill Flocco The Seven Principles of Integration are an ongoing series of discoveries about the use of Foot Reflexology, Hand Reflexology, and Ear Reflexology for better

More information

Fluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

Muscle Release Techniques for. Low Back Pain and Hip Pain

Muscle Release Techniques for. Low Back Pain and Hip Pain Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted

More information

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences FN607 Stretching Toward Better Health Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences Julie Garden-Robinson, Ph.D., R.D., L.R.D. Professor and Food and Nutrition Specialist

More information

COPYRIGHTED MATERIAL INDEX

COPYRIGHTED MATERIAL INDEX abdominal muscles anatomy, 21 23 breathing and, 26, 30 exercises, 64 67 external oblique, 21, 23, 64 importance of strong, 63 internal oblique, 22, 23, 64 rectus abdominis, 22, 23, 64 stretching, 68 69

More information

STRETCHING EXERCISES Stretching exercises help loosen tight muscles.

STRETCHING EXERCISES Stretching exercises help loosen tight muscles. STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise

More information

Myofascial Pain Massage Trigger point injection Heat, cold, acupuncture, relaxation training, and biofeedback Treatments. Pain medicines Exercise

Myofascial Pain Massage Trigger point injection Heat, cold, acupuncture, relaxation training, and biofeedback Treatments. Pain medicines Exercise Myofascial Pain Myo is a Greek word for muscle. Fascia is the tough outer lining of a muscle that holds it in place. Myofascial pain is the term used to describe pain in the muscles and fascia. Myofascial

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Live Patient Response To Treatment: All symptoms disappeared after Myopractic posture balancing.

Live Patient Response To Treatment: All symptoms disappeared after Myopractic posture balancing. Bored with pushing oil? Tired and sore from chasing symptoms? Ready to go beyond those 1920 techniques? Move up to the 21st Century Standard in Deep Muscle Therapy and Posture Balancing With The: Live

More information

Copyright Cardiff University

Copyright Cardiff University This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential

More information

Stretch It Out. Materials Needed: Lesson Activity A large open area where children have room to stretch is needed for this lesson.

Stretch It Out. Materials Needed: Lesson Activity A large open area where children have room to stretch is needed for this lesson. Youth Health Lesson Series Facilitators Guide Stretch It Out Objective: This lesson will educate children on the importance of including stretching and flexibility exercises into their physical activity

More information

Post-op / Pre-op Page (ALREADY DONE)

Post-op / Pre-op Page (ALREADY DONE) Post-op / Pre-op Page (ALREADY DONE) We offer individualized treatment plans based on your physician's recommendations, our evaluations, and your feedback. Most post-operative and preoperative rehabilitation

More information

Self Help Holds For Every Day

Self Help Holds For Every Day Self Help Holds For Every Day Prepared by Astrid Kauffmann Jin Shin Jyutsu Practitioner and Self Help Teacher www.flowsforlife.com When I have a tummy ache I hold one of my thumbs. Within seconds to minutes,

More information

Personal Information. Client Questionnaire. Basic Information. Date of Birth. Male Female Other Not Specified. Contact Information

Personal Information. Client Questionnaire. Basic Information. Date of Birth. Male Female Other Not Specified. Contact Information Client Questionnaire Personal Information Basic Information First Name Last Name Date of Birth Male Female Other Not Specified Contact Information Email Preferred Phone Cell Address City State Zip Emergency

More information

THE COMPLETE GUIDE TO PILATES EXERCISES

THE COMPLETE GUIDE TO PILATES EXERCISES THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you. INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet.

More information

A new website is underconstruction with the latesest updated information. Please us ethe below as a general guide only.

A new website is underconstruction with the latesest updated information. Please us ethe below as a general guide only. Important Note A new website is underconstruction with the latesest updated information. Please us ethe below as a general guide only. The Below has become of historical interest only. Reproduced verbatim

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7 Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for

More information

Patient & Family Guide. Hip Exercises.

Patient & Family Guide. Hip Exercises. Patient & Family Guide Hip Exercises 2016 www.nshealth.ca Hip Exercises Do your exercises 3 times during the day. Stretching guidelines Before you start your stretching you should: Use heat (e.g. hot pack,

More information

Movement Prep Protocol

Movement Prep Protocol Prep Protocol Self massage / trigger point therapy Mobilty Drills (active stretches) Prep Part 1 Self massage / trigger point therapy Self Massage / Trigger Point Therapy Self massage and trigger point

More information

Today s Date: What are your health goals? Symptom relief and preventing its return 100% optimum health and wellbeing on every level available to me

Today s Date: What are your health goals? Symptom relief and preventing its return 100% optimum health and wellbeing on every level available to me Today s : MHSC REGISTRATION # (6 DIGIT) (9 DIGIT) First Name: Last Name: I am a Male/Female (circle) Birthday (d/m/y): / / Current Age: Street Address: City: Province: Postal Code: Home #: Work #: Cell

More information

Sai s Visiting Thai Massage

Sai s Visiting Thai Massage Sai s Visiting Thai Massage Covering Leeds and Surrounding Area s www.saithaimassage.co.uk Page 1 Contents What is Thai Massage The Benefits of Thai Massage My Visit explained Disclaimer www.saithaimassage.co.uk

More information

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269) Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning

More information

temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.

temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity. Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the

More information

Lower Your Handicap Pilates for Golfers

Lower Your Handicap Pilates for Golfers Lower Your Handicap Pilates for Golfers Cindy Sankhagowit July 20, 2014 CTTC 2014 Portland, OR Abstract To improve one s golf game means shooting a lower score, thereby lowering your handicap. A golf swing

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

UNIT 1: Before we start... LET s WARM UP!

UNIT 1: Before we start... LET s WARM UP! UNIT 1: Before we start... LET s WARM UP! A good warm- up is basic before any physical activity. In this unit we will learn why, when and how we should do it. At the end of the unit you need to know: -

More information

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover

More information

9 PROGRESSED YOGA HIP

9 PROGRESSED YOGA HIP MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.

More information

YOGA ACTIVITY CARD. Gear Up. Parts of the Body Worked

YOGA ACTIVITY CARD. Gear Up. Parts of the Body Worked Lifetime Fitness YOGA ACTIVITY CARD Before you begin to relax your mind and body, make sure you suit up properly by wearing comfortable clothing that won't get in the way of your stretching. T- shirts,

More information

POSTNATAL EXERCISES. (Early In Patient Postnatal Days Until Six Weeks Post Delivery)

POSTNATAL EXERCISES. (Early In Patient Postnatal Days Until Six Weeks Post Delivery) POSTNATAL EXERCISES (Early In Patient Postnatal Days Until Six Weeks Post Delivery) Exercise Regularly This brochure is intended to educate women about mobility and exercises while as an In Patient and

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS 1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Exercise on Dialysis. Instruction Manual

Exercise on Dialysis. Instruction Manual Exercise on Dialysis Instruction Manual i Bennett, PN., Lingard, B. & Maxwell, E. (2015). Exercise on Dialysis: Instruction Manual. Published by Copyright 2015 www.cambridgemedia.com.au First published

More information

Dr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI

Dr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness

More information

Yoga Teacher Training. Partner Yoga for Prenatal Students

Yoga Teacher Training. Partner Yoga for Prenatal Students Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Eastern Bodywork & Neuromuscular Sports Injury and Medicine Massage Therapy Explained

Eastern Bodywork & Neuromuscular Sports Injury and Medicine Massage Therapy Explained Eastern Bodywork & Neuromuscular Sports Injury and Medicine Massage Therapy Explained LA#8419 You Can Experience Ease of Movement Once Again! Call Today for your appointment! Higher Purpose Healing 1 (504)

More information

Trigger Point Therapy For Myofascial Pain: The Practice Of Informed Touch PDF

Trigger Point Therapy For Myofascial Pain: The Practice Of Informed Touch PDF Trigger Point Therapy For Myofascial Pain: The Practice Of Informed Touch PDF A clinical reference manual for the evaluation and treatment of muscle pain â Contains detailed illustrations of pain patterns

More information

Foam Roller. Includes 7 Exercises:

Foam Roller. Includes 7 Exercises: Foam Roller Massage Point and Two-in-One Massage Point Includes 7 Exercises: p.2 Thigh Massage p.2 Lower Leg Massage p.3 Glute Massage p.3 Abductor Massage p.3 Abductor Massage p.4 Lat Massage p.4 Upper

More information

Foam Rollers. Professionally managed by:

Foam Rollers. Professionally managed by: Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

Chapter 10: Flexibility

Chapter 10: Flexibility Chapter 10: Flexibility Lesson 10.1: Flexibility Facts Self-Assessment 10: Arm, Leg, and Trunk Flexibility Lesson Objectives: Describe the characteristics of flexibility. Explain how you benefit from good

More information

FULL BODY MOBILITY ROUTINE

FULL BODY MOBILITY ROUTINE FULL BODY MOBILITY ROUTINE VAHVA FITNESS TABLE OF CONTENTS 1: MOBILITY ROUTINE.......................................... 3 2: EXECUTION AND SCHEDULE.................................. 4 3: MOBILITY TUTORIALS.......................................

More information

Pilates and The Pelvic Floor

Pilates and The Pelvic Floor Pilates and The Pelvic Floor Kristina Rogan 10/30/14 Maroochydore Australia 1 Abstract: Some women feel like their lives revolve around their bladder. They find themselves searching for a public restroom

More information

Contraindicated and High-Risk Exercises

Contraindicated and High-Risk Exercises Contraindicated and High-Risk Exercises Young sub Kwon, Ph.D. ACSM RCEP, NSCA CSCS,*D Exercise Physiology Laboratory The University of New Mexico Albuquerque, NM, USA Introduction Any activity selected

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

Heather Feather s 3 Keys To Find Relief From Plantar Fasciitis Blueprint. By Heather Feather The Pain Free Feet Guide

Heather Feather s 3 Keys To Find Relief From Plantar Fasciitis Blueprint. By Heather Feather The Pain Free Feet Guide Heather Feather s 3 Keys To Find Relief From Plantar Fasciitis Blueprint By Heather Feather The Pain Free Feet Guide Heather Feather s 3 Keys To Kick Plantar Fasciitis To The Curb Blueprint To get the

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Pilates for Pole Athletes

Pilates for Pole Athletes Pilates for Pole Athletes Maria E. Moore July 2, 2018 Body Arts and Science International Comprehensive Teacher Training Program, 2017 Breathe Pilates & Fitness Harrisonburg, VA Abstract Pole dancing has

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

10 BEST EXERCISES FOR LOW BACK PAIN RELIEF.

10 BEST EXERCISES FOR LOW BACK PAIN RELIEF. 10 BEST EXERCISES FOR LOW BACK PAIN RELIEF http:/// Disclaimer The information in this guide is presented in good faith but no warranty is given, nor results guaranteed. Please consult your physician before

More information

FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT

FIT IN LINE EXAMPLE REPORT (15/03/11)   THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core

More information

Classroom yoga (Elementary and Middle school)

Classroom yoga (Elementary and Middle school) Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with

More information

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope

More information

Extended Aberdeen Spine Pain Scale

Extended Aberdeen Spine Pain Scale Extended Aberdeen Spine Pain Scale SECTION A Please answer the following questions 1. In the last two weeks, how many days did you suffer pain in the neck, back or limbs? (Please tick one box) None at

More information

What Are Sports Injuries?

What Are Sports Injuries? What Should I Do if I Get Injured? Never try to "work through" the pain of a sports injury. Stop playing or exercising when you feel pain. Playing or exercising more only causes more harm. Some injuries

More information

Dr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI

Dr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness

More information

Dynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game

Dynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game GOLF FITNESS The 20 most effective exercises for longer drives, improved accuracy, and a consistent game FLEXIBILITY Flexibility may be the single most important factor in making a successful golfer. A

More information

Exercise 1: Reverse Abdominals

Exercise 1: Reverse Abdominals Exercise Guide Before starting this or any exercise program, please make sure to talk to your family Doctor. The information in this book works and has given thousands of people impressive results and

More information

For more information, and to purchase the complete book on Warrior Fitness, please see

For more information, and to purchase the complete book on Warrior Fitness, please see Hello, Warrior! Here is your free sample chapter on Joint Mobility from Warrior Fitness. Work these exercises on a daily basis as a morning wake up, or use them as a warm-up for a more strenuous workout.

More information

10 Best Office Exercises to Stay In Shape at Work

10 Best Office Exercises to Stay In Shape at Work 10 Best Office Exercises to Stay In Shape at Work Devi Gajendran Exercises Throughout the history of human civilization, work has been a demanding physical activity that required energy for execution.

More information

Patient First Name: Last Name: Street Address: City: State: Zip Code. Mobile Phone: Home Phone: Work Phone:

Patient First Name: Last Name: Street Address: City: State: Zip Code. Mobile Phone: Home Phone: Work Phone: Dr. Beth Kozak Welcome! New Patient Information Form Please provide us with the following information: Patient First Name: Last Name: Street Address: City: State: Zip Code Mobile Phone: Home Phone: Work

More information

TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE

TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TABLE OF CONTENTS 3. About Us 4. Understanding Trigger Points 5. Static Stretch vs Movement Prep 6. Equipment Needed 7. Using the Foam Roller to Mobilise

More information

PILATES THE MATURE POPULATION

PILATES THE MATURE POPULATION PILATES THE MATURE POPULATION AMANDA CURTIS 30th March 2018 Aptos, CA. 2016 Costa Mesa, CA. 2017 CONTENTS 1. Abstract 2. Anatomical description 3. Introduction to case study 4. Case study 5. Session plan

More information

Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest

Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out

More information

INDEX DR. NICK MARTICHENKO BIO NOTES INTRODUCTION APPLICATIONS AND SOLUTIONS THAT WILL ALLOW YOU TO PLAY BETTER, LONGER AND MORE OFTEN

INDEX DR. NICK MARTICHENKO BIO NOTES INTRODUCTION APPLICATIONS AND SOLUTIONS THAT WILL ALLOW YOU TO PLAY BETTER, LONGER AND MORE OFTEN 01 03 03 05 07 09 11 13 15 17 19 21 23 25 28 29 INTRODUCTION NOTES INDEX APPLICATIONS AND SOLUTIONS THAT WILL ALLOW YOU TO PLAY BETTER, LONGER AND MORE OFTEN Elbow - Improve wrist range of motion and decreased

More information

Conquering Curves Pilates for Scoliosis

Conquering Curves Pilates for Scoliosis Conquering Curves Pilates for Scoliosis Keli R. Jager BASI Comprehensive Teacher Training Course Fort Worth, TX June 26, 2014 1 Abstract One shoulder is higher than the other. One hip is hiked up and one

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

Functional rehab after breast reconstruction surgery

Functional rehab after breast reconstruction surgery Functional rehab after breast reconstruction surgery A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read this

More information

What is the Musculoskeletal (MSK) System?

What is the Musculoskeletal (MSK) System? Today s Agenda - What is the musculoskeletal (MSK) system? - MSK health - Posture perfect - Stretches to improve your posture, flexibility and strength What is the Musculoskeletal (MSK) System? The MSK

More information

Rihanna Workout Routine

Rihanna Workout Routine Rihanna Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

Stretching Exercises for the Lower Body

Stretching Exercises for the Lower Body Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching

More information

An Introduction to Foam Rolling, Part 1 by Jeremy Bushong, MS, CSCS

An Introduction to Foam Rolling, Part 1 by Jeremy Bushong, MS, CSCS An Introduction to Foam Rolling, Part 1 by Jeremy Bushong, MS, CSCS Foam rolling has recently become popular in the realms of athletic training, strength and conditioning, and fitness enthusiasts as a

More information

PILATES. for the office. move better feel better. live better. Physical fitness is the first requisite of happiness.

PILATES. for the office. move better feel better. live better. Physical fitness is the first requisite of happiness. PILATES for the office Physical fitness is the first requisite of happiness. Joseph Pilates move better feel better live better ConcordPilates.com ConcordPilates.com INTRODUCTION: Working in an office

More information

ETS EXERCISE SHEETS EXPLAINED

ETS EXERCISE SHEETS EXPLAINED ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

More information

Repetitive activities such as playing a musical instrument can cause RSI. You might have to make some changes outside of work.

Repetitive activities such as playing a musical instrument can cause RSI. You might have to make some changes outside of work. Computer Stretches No one is immune to computer fatigue. If you ve spent any length of time working on a computer you will probably recognize at least some of the following symptoms: eye-strain, backache,

More information

Warm Up, Cool Down and Be Flexible

Warm Up, Cool Down and Be Flexible Warm Up, Cool Down and Be Flexible An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility and balance training

More information

Stem Cell Transplant Stretching Program

Stem Cell Transplant Stretching Program PATIENT & CAREGIVER EDUCATION Stem Cell Transplant Stretching Program This information describes a stretching prog ram that will help you before and after your stem cell transplant, and during your recovery.

More information

9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently

9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently Unit 4 Ability to use your joints fully through a wide range of motion Having long muscles that allow your joints to be free enough to allow adequate movement. People who are flexible are often involved

More information

Knee Exercises. Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury.

Knee Exercises. Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury. Knee Exercises If my knee hurts, why exercise? Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury. Strength Strengthening the muscles that support your knee

More information

Cobra Abdominal Stretch / Old Horse Stretch. 1 sets 30 secs. A perfect stretch to follow, the cobra. Keep your legs nice and flat on the floor.

Cobra Abdominal Stretch / Old Horse Stretch. 1 sets 30 secs. A perfect stretch to follow, the cobra. Keep your legs nice and flat on the floor. Full Body Cool Down Abs, Arms, Back, Legs My favorite cool down of all is the full body cool down. Take care of your body, and your body will take care of you. Spend 12 minutes bring yourself back to a

More information

Back Pain Relief Guide

Back Pain Relief Guide Back Pain Relief Guide www.staminaproducts.com/backtrac TABLE OF CONTENTS INTRODUCTION 3 Dr. David Vitko 3 GENERAL PRINCIPLES 4 Lower Back 5 Neck and Upper Back 5 Ice 5 STRETCHING 6 Knee Hug 7 Overhead

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

Fitness Circle. Includes 15 Exercises:

Fitness Circle. Includes 15 Exercises: Fitness Circle Includes 15 Exercises: p.2 Roll Up p.2 Hundred p.2 Ab Prep p.3 Single Leg Stretch p.3 Rolling Like a Ball p.3 Half Roll Back p.4 Spine Stretch Forward p.4 Lat Press p.4 Obliques Roll Back

More information

SAMPLE. Osteopathy and Back pain a safe and effective approach

SAMPLE. Osteopathy and Back pain a safe and effective approach Osteopathy and Back pain a safe and effective approach Back pain will affect 8 out of 10 people at some point in their life - mild or severe, acute or chronic. Common causes of back pain include: heavy

More information

Thai Massage Health History Questionnaire

Thai Massage Health History Questionnaire Name: Date: Thai Massage Health History Questionnaire Mobile Work Home Email Birthday Address Emergency Contact Name Relationship number Occupation How did you find me? When was your last massage? Where?

More information

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 H@p://www.diyako.eu Email: Diyako.sm@me.com Stretching! 3 Ballistic Stretching! 3 Dynamic

More information

Community Caregivers. Effects of Immobility, Transfers and Positioning Test

Community Caregivers. Effects of Immobility, Transfers and Positioning Test Community Caregivers Effects of Immobility, Transfers and Positioning Test Name: Date: For each question, choose the best response or responses. 1. The key effect of immobility is: a. Increased incontinence

More information

ESSENTIAL STRETCHES FOR SWIMMERS

ESSENTIAL STRETCHES FOR SWIMMERS ESSENTIAL STRETCHES FOR SWIMMERS Clare Kersley BSc (Hons) Ost Osteopath & Sports Massage Therapist Notes 1. Stretches should form the 4th part of all your swimming training sessions: Page 1 of 13 Warm

More information

Good Working Positions

Good Working Positions Good Working Positions To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your

More information

Returning to fitness after birth

Returning to fitness after birth Returning to fitness after birth This leaflet is designed for all women, whether you have given birth vaginally or by Caesarean section. During pregnancy your body undergoes many changes to adapt to your

More information

Deskercise: Unfold, Extend and Relax

Deskercise: Unfold, Extend and Relax DIVISION OF AGRICULTURE R E S E A R C H & E X T E N S I O N University of Arkansas System Family and Consumer Sciences FSFCS17 Deskercise: Unfold, Extend and Relax Lauren Copeland Program Associate Health

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

HOW PILATES HELPED A HAIRDRESSER WITH BACK PAIN

HOW PILATES HELPED A HAIRDRESSER WITH BACK PAIN HOW PILATES HELPED A HAIRDRESSER WITH BACK PAIN Valerie Lawrence October 2018 CTTC Dublin 2018 Abstract Hairdressing as a profession puts enormous strain on the body in terms of posture and alignment.

More information

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion

More information