For too many people, aches and pains that don’t go away are a familiar issue. Low back pain, neck pain, and shoulder pain can lower a person’s quality of life and even affect mental health. Many pains can be improved by exercise and stretching the affected area. You should always consult with your doctor about which movements are beneficial to your body before starting a new exercise program.
Back Exercise by Brian Richey
Back Exercise goes beyond exercise and rehabilitation to help you understand the why behind spinal conditions and back pain. Throughout the book, unique clay models of the spine reveal each layer of the spinal anatomy, from the spinal vertebrae and discs to the muscle and tissue. These engaging full-color photos make it easy to visualize the structure and biomechanics of the spine and uncover the sources of your pain. You’ll then be guided through an evaluation of your current back health with a self-assessment.
Once you’ve assessed your back mobility, the book features 60 exercises—complete with instructions and safety tips—that help stabilize, strengthen, and rehabilitate the spine. Finally, Back Exercise explores five common spinal conditions: nonspecific low back pain, disc bulge and herniation, spondylolisthesis, stenosis, and spinal surgeries such as spinal fusion. Six months’ worth of tailored exercise plans are presented for each condition, offering a safe progression of exercises to improve mobility, increase stability, and reduce pain.
Prescriptive Stretching, Second Edition, by Kristian Berg
No one likes to live with aches and pain. Whether the pain is caused by poor posture, repetitive movements, injury, or sedentary behavior, Prescriptive Stretching, Second Edition, can help put you on the path to feeling better and living without the pain.
Prescriptive Stretching features full-color anatomical illustrations and step-by-step instructions for dozens of the most effective stretches to eliminate pain, alleviate muscle soreness, improve balance and flexibility, and prevent common injuries. You’ll find various types of stretches and techniques, such as how to use a tennis ball to aid with troublesome areas such as the shoulder and feet or partner-assisted stretches to ease pain in areas such as the upper back and hips.
Most importantly, Prescriptive Stretching offers ready-to-use stretching sequences to target specific problem areas. These pain release programs will help address many common ailments: back pain, neck stiffness, headache, shoulder soreness, tennis or golfer’s elbow, and runner’s knee.
Adaptive Yoga by Ingrid Yang and Kyle Fahey
Thousands of research studies have shown yoga to relieve stress, improve mental and emotional health, promote better sleep, and relieve low back pain and neck pain. Studies have also proven that yoga helps individuals with disabilities improve their mobility and function, experience less pain, and manage anxiety and depressive symptoms.
Adaptive Yoga takes these studies out of the research labs and onto the yoga mat to empower yoga teachers, physical therapists, and individuals with disabilities or chronic health conditions to create an effective and safe yoga practice. Guidance and recommended poses are provided for some of the most common conditions and disabilities.
Each pose is presented in detail so you fully understand how it helps the student improve functionality, and the text instructs the reader how to enter, hold, and exit the pose safely. The benefits of each pose are discussed along with contraindications. Variations and restorative modifications for many poses make further individualization possible.
Myofascial Training by Ester Albini
Myofascial Training will show you how to reset your network of fascia, the connective tissues that support and protect the muscles and bones that facilitate every move you make. The result? A toned, balanced, relaxed, and coordinated body.
Inside, you will discover how specific exercises can stimulate, mobilize, and stretch the fascia throughout your body. You’ll learn how to assess your needs, select exercises, and perform the movements and sequences to improve function, enhance performance, recover from injury, and release tension. In addition to detailed explanations and expert instruction, you’ll find more than 600 color photos to demonstrate each technique and ensure optimal results.
In addition, you’ll find dedicated sequences and programs for specific situations and conditions. Constantly working at a computer? Focus on relief for the shoulders and neck or for carpal tunnel syndrome. Standing all day? Try a program for healthy feet. Looking to improve a personal best? Employ techniques to help improve running form.
The Modern Art and Science of Mobility by Aurélien Broussal-Derval and Stéphane Ganneau
Whether you are a casual exerciser or an elite athlete, this book will teach you how to understand, preserve, and maintain your body with over 300 exercises designed to improve mobility, facilitate recovery, reduce pain, and activate muscles. Utilize the self-tests to assess your current level of mobility, and then choose from over 50 prescriptive training routines to target your specific goals. You’ll find exercise recommendations based on body region and activity, and you’ll learn to incorporate a variety of techniques and popular equipment, including resistance bands, foam rollers, massage balls, and stability balls.
Mobility is the foundation for training your best and feeling your best. The Modern Art and Science of Mobility will help you do just that by helping you to alleviate pain, improve posture, and release muscle tension for a more comfortable and enjoyable quality of life.