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Without Drugs or Surgery http://www.drbookspan.com/NeckPainArticle.html
This summary covers: Neck Pain, Shoulder Pain, Bad Cervical (Neck) Discs, Nerve Impingement. Pain Down the Arm, Reduced Cervical Lordosis, Forward Head, Poor Posture, Round Shoulders, Rhomboid Pain, Upper Crossed Syndrome, Spondylolisthesis, Muscular Pain, Rotator Cuff Tears, Numb Fingers, Repetitive Strain, "Stress" Pain, Tightness. Dr. Bookspan pioneered functional exercise and fitness, and developed methods used by military and top spine centers around the world.
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Copyright © Jolie Bookspan, MEd, PhD, FAWM Named "The St. Jude of the Joints" by Harvard School of Medicine clinicians Director Neck and Back Pain Sports Medicine Director AFEM - Academy of Functional Exercise Medicine
Hello, You're on the Fix Neck and Upper Back Pain page of Dr. Bookspan's web site. This is a no-ad, no hype site dedicated to getting you back to your life - healthy, mobile, and happy. There are hundreds of free articles here for you. Neck and upper back pain (and numb fingers that sometimes occur too) is usually easy to fix. This article shows you how to understand and stop several major causes of neck and upper body pain, and learn healthy ways to move so that you do not get the pain in the first place. That is different than doing stretches or exercises to stop symptoms (then return to the same bad movement that caused it). Stop causes, and you will no longer get the pain, and your neck, shoulder, and upper back can heal. You can enjoy your favorite activities instead of giving them up. Not All Exercise is Good Medicine. I show you how to change daily movement and exercise into Healthy Medicine. No health insurance needed for this innovation in health care and major health care initiative. Much cost, time, and worry currently spent in medical treatments are unnecessary, and often unhealthful. It's not
health care if it's not healthy™. Welcome to our Health Care Reform School™- We call it Fixa U™. I have developed information through years of research in the lab, and put it here on my web site for the benefit of the world - evidence-based primary source sports medicine. Get better and the world will be better.
More Sharing ServicesShare A Short History of My Work To Develop These Methods (skip this if you prefer to this article go straight to fix pain with article, below) This information is not copied from someone else who HOME said it, or something I heard in a gym or in exercise science school. I am the scientist who researches what More Fix Pain really happens. This is what I found through years of work and years of schooling in research design. I started Articles lab research studies in the 1970s to find why standard neck pain, back pain, and other pain exercises and Adventure treatments didn't work. I saw that rehab info was not Medicine being applied to how people move, sit, and live in their ordinary daily activities. I applied it. People got better. I saw that common Academy & treatments and in fact the assumptions about why pain occurs, were not done by Certification real researchers but repeated from myths people liked and bad studies with flawed design and stats. I did painstaking studies and also kept careful records (hundreds Private and hundreds of real patients) so I would know which things actually worked in real Appointments life, and which were due to other things including just time passing. When I was working on studies of the human body during immersion for combat swimmers, the Thai Massage experimental subjects, the lab physicians, and others in the lab kept saying they had all these aches and pains. Exercises their own physical therapists and docs gave them did not work or made them worse. I fixed them up. Their doctors started Gifts calling me (calling the lab actually, as I don't have a phone) asking how I fixed them so well. They (and their physicians) started taking classes with me. In the 1980s, Ab Revolution™ class participants asked me to write everything down for them. I was surprised. I thought they should have taken notes. I typed information sheets for them. More The Fitness doctors came to me after taking my classes, saying they knew their Fixer™ standard Patient Handouts were ineffective exercises. They asked me to make handouts for their patients. I was surprised. Again. I thought they could do that Fun Projects themselves. I typed Patient Handout sheets for them. I kept collecting data like a good scientist, doing studies to test and retest methods, and develop better ones. When the internet came out, I sent handouts electronically, instead of photocopies. Classes In the 1990s I typed everything in several training manuals that became books. One is Health & Fitness In Plain English - How To Be Happy, Healthy and Fit for the Books and Rest of your Life. After two different publishers, the new THIRD edition of How To eBooks Be Happy, Healthy and Fit... eliminates wrong things previous publishers added over my objections. Another book is Fix Your Own Pain, with patient stories in every chapter showing why patients get better, or don't, and why. Several more books of my life's work tell how to make life pain free, stronger, and more fun. Each book is different. I have seen fitness and rehab myths and fads come and go, but these methods remain effective over time. More about me in Adventures. Limited Classes and appointments to train directly with me, and workshop certification by me through AFEM for top students. Get the books for reference while you keep getting better:
To keep this quick and easy, much is shortened. Use this summary to get better now, and get the books and eBooks for the rest:
Info, Drawings of the figure Backman!™ and photos in this article copyright © Dr. Jolie Bookspan Now, go fix your pain.
Answers In A Nutshell
My work is not alternative medicine. This is standard-of-care, evidence based sports medicine techniques, applied to real life where you actually need it. Neck pain and upper back pain are not a disease or "condition" or something that once you have, you have it for life. It is an injury like a sprained ankle, that with a little common sense and information, can heal and you can be better than before. You do not need to have surgery or extended medical treatments or rest to relieve neck pain or most rotator cuff tears.
You do not need to give up impact activities like running or martial arts. Pilates. This means you do not fix pain with a bunch of exercises and stretches. They are done out of tradition. 5. missing the rest. 8. Sitting and moving in unhealthy ways can be easily changed to healthful habits. Make sure you understand the concepts (many highlighted in green).causing more pain and reduction in physical ability.they are RESULTs of what you are doing to hurt your neck . Not all neck pain is from what may show on an x-ray or other test or scan. you will fix only some of your pain.letting your neck tilt forward. This article will give you the concepts. Many common medicines and prescription drugs can cause pain. This article will show you how to understand and fix causes instead of using drugs and surgery for the results. or activities you love. After understanding them first. jutting your chin . Easy changes can stop the need for harmful medicines. then going back to injurious daily habits.things you can fix yourself. give up weights or heavy occupational work. We fix the injurious movement habits that cause the problem. You do not need to give up computer or other desk and sitting work to stop neck pain. Neck muscle. This article explains all the above. 6. and instead of alternating feeling better from fixing one thing and hurting from other causes. 10. yoga. This is different from doing sets and reps of exercises. even rehab stretches cause (or don't fix) neck pain because they are not healthy movement. Even when inflammation or immune response are identified. Then you will stop all pain. More Sharing ServicesShare this article 1. The answer is not to continue on. Bad Discs The pressure of your own body weight on your neck muscles and discs over years of poor sitting. and like smoking they may "work" but are not healthy. By changing your movement and body habits to healthy ones. You may have several causes of pain. wondering why you have intermittent results. 11. you fix all and heal all and go on stronger and better than before. Many common exercises and well known stretches. 9. After years of squashing the discs in your neck with a forward head posture ." Don't allow the other damaging causes to continue. saying "it just takes time. or joint injury are not the cause of the problem . not causes. You are not doomed by scan results. 7. If you fix only some of them. and bending habits is enough to injure your neck as badly as a single accident.4. Check for other causes you may have missed and fix them all. They are found in gyms. use the free Sitting Healthy article. Un-needed treatments and surgeries are done . you will get the built-in exercise you need for health while you prevent causes of much neck and upper back pain. they are results. disc. standing. and many popular fitness books and videos.
so that the weight of your head unevenly presses the vertebrae and the discs between them. A degenerating disc is not a disease. if you just stop grinding it and physically pushing it out of place with unhealthy habits. but a simple. forward. mechanical injury that can heal.) Sitting well won't happen automatically from exercises. standing. and living with your neck and head forward can eventually push cervical (neck) discs out As you can see. and living your life with healthy movement mechanics is up to you. or devices. Right . special chairs. it's bad habits that you can stop. Sitting. pain goes down your arm. Many people do strengthening exercises and become stronger people who still slouch. stretches. They break down (degenerate) and bulge in the direction you've been pushing them (herniate). standing. it is not a matter of strengthening muscles to stop pain. Left . Lift and bend properly to avoid damaging your discs. The disc and the swelling from damaging the area can press on nerves. moving. so see the article on Healthy Sitting. the discs start to be pressed outward toward the back. . This is not old age. Strength does not make you sit or move in healthy ways. Sitting. Tightness from years of poor positioning can press on the same nerves mimicking nerve impingement and disc pain.side view of normal disc between two vertebrae.disc pushed out (herniated) from bad bending habits. No special chairs or devices make you sit right (although many can encourage worse sitting.
you may be surprised to find that you do much of your standing. Look in any fitness magazine and see all the photos of people doing exercise with their neck tilted forward and chin jutting forward. The result is that the average person has upper body pain from the poor positioning and at the same time. See how they often tilt the neck forward and pinch the back of the neck at a sharp angle to jut the chin upward when they drink. the chronic poor positioning makes them too tight to stand up straight. and shoulder pain. and exercise with a forward head. weakened back. when the causes are simple mechanical injury and the ways to fix it are easy and quick. try living and moving in healthy ways functional movement mechanics. Here is how: 2. not forward. and upper back. Cervical (neck) discs are pressured posteriorly. shown in the first drawing at left below. neck. upper back. No wonder you have pain. This creates a cycle of forward positioning that herniates discs and makes sore aching muscles. and a stretched. Look at how people jut their chin and neck forward when they eat. and the tightness and habits that keep you tilting forward. over years of moving and rubbing at angles they were not built for. activity. Upper Crossed Syndrome Tilting your head and neck forward is called a "Forward Head. instead of gently "unrounding" the upper back and keeping the neck more neutral. uncomfortable posture drills. Muscular Pain. The pull and strain of the weight of a forward head is like the weight of a bowling ball yanking forward on your upper back muscles. A forward head can eventually damage neck and upper back structures. Check Yourself . Are you too tight in the upper chest and shoulder (left drawing) to comfortably stand upright? (right) The forward head (#1 left) commonly results in sore shoulder. contracted muscles in front. Look how they carry backpacks and bags .neck tilting . A Forward Head makes your upper back muscles ache. The forward head creates shortened. Check to see if you let your head and neck tilt forward." A "forward head" is the source of much neck. even medicines. then going back to damaging daily life movement. The head should be vertically over the body. and using stiff. Sufferers are often told they have a condition or disease or problem that is inherited and they need to live with it and take months of treatments. Chronically holding neck muscles in an overstretched position weakens them. The Forward Head (Reduced Cervical Lordosis).Instead of doing a bunch of artificial rehab exercises. Such pain can be easily fixed. sitting.
forward against the load instead of using muscles to hold the spine in upright healthy position. Then they do shoulder stands in yoga, which simultaneously overstretches the posterior ligament, pushes discs outward, and creates forces that generate bone spurs. The average person overstretches and unequally stretches their neck and upper body so much, it is no mystery that they hurt - it is a mystery that they don’t hurt more. Upper Crossed Syndrome. The pain and other problems of the forward head are sometimes referred collectively as "Upper Crossed Syndrome." It is not a disease or "condition" or structural problem, or something to live with. It is mechanical pain from bad posture - slouching. It is easily fixed. Stop holding your neck and head forward. It is simple. Don't "do exercises" for your pain then go back to the forward head. Methods follow below. Muscular Pain From The Forward Head Poor standing and sitting ergonomics are a common cause of numb shoulder, upper back pain, and headache. It makes a classic "tension" pain across the shoulders, in a diamond pattern down the middle of the upper back, in the neck, up the neck to the head, and sometimes down the arm. Forward head is a common source of headache. Yet, after mechanically pressuring their neck all day, people call it stress and do not fix the very forward posture that would give them relief and stop the injury process. Surprising Source of Shoulder Pain and Rotator Cuff Tears The forward head and rounded shoulders are a surprising hidden source of shoulder and rotator cuff pain and impingement. With the head held forward, and/or shoulders rounded, the upper shoulder rotates forward which gets in the way of normal motion when you raise your arm. The upper arm bone squashes the soft structures of the shoulder capsule against the shoulder bones (where the scapula meets the clavicle). This can cause pain, squashing (impingement) and rotator cuff injury. How often does this happen? Every time you wash and comb your hair, pull off a shirt, put away groceries, scratch your head, brush your teeth, and reach for anything you can be causing mechanical injury to the area and / or cutting into rotator cuff tendons a tiny bit at a time, until they fray and eventually tear. In short, a forward head and rounded shoulders can cause shoulder and upper back and neck pain through many dozens of injurious movement mechanics a day. Injury adds up over time.
3. Making It Worse Trying to Stand Straight - "Craning" Hurts Discs, Facets, and Soft Tissue
Check yourself - when you try to stand straight or "pull back your shoulders" do you do it by increasing the inward curve of your lower back, by craning your neck, or both? "Craning" the neck means folding or pinching the neck backwards, with the chin and face lifted. Craning the neck is surprisingly common, and a major source of neck, disc, facet (spine joint), and shoulder pain. Craning may be confused for, even the cause of spondylolisthesis in the neck - a sliding of the vertebrae. Check to see if you crane your neck to look up, to drink, eat, to reach overhead, to try to stand straight, to read, to dress yourself, and wash in the shower. Check yourself to see if you jut your chin forward so often in daily life, continuing injurious habits and pain. People are often told to stand up straight by bringing "ears over shoulders" or pulling their shoulders back. The result is that they tip their head back and crane the neck instead of getting the point - which was to straighten your positioning (posture), not make it worse. See the drawing of Backman!™ below demonstrating craning. To stand and sit straighter, don't tip your head back, yank your ear over your
shoulder, or merely bring shoulders back, leaving the neck still tilted forward. Get the concept of straightening your neck and upper spine together to make comfortable healthier upright position.
Are you so tight that you crane your neck to look up, or to try to stand straight? The forced, pinched neck position hurts and can even create a sliding of vertebrae on the one below it, called spondylysthesis (in general, the top or bottom bone sliding more changes the name to retrolisthesis or anterolisthesis - covered separately). No surgery or pills needed, just stop craning your necck. Use the two stretches below to become comfortable holding straighter position, then stop craning!
Try This Wall Test To See If You Need to Fix Upper Back Pain and Poor Positioning. This is a diagnostic test, not an exercise:
1. 2. 3.
Stand near a wall, with your back close to, but not touching the wall. Back up toward the wall. See what touches first, and how it feels most habitual for you to stand. If your heels, backside, upper back, and back of your head all can easily and comfortably touch the wall (Figure # 5), without trying or straining, then it's a good probability that you can stand healthfully upright and straight. That is the goal. Do you like to, or feel most comfortable to stand with only your behind touching, as in figure # 1 in the drawing below? You may stand flexed (bent forward) at the hip. Do you like to, or feel most comfortable to stand with your upper back leaning back to touch the wall with the rest of your body forward of the wall (figure # 2)? You may stand with upper body slouched backward. Does it feel most "normal" to keep your head forward? Figure # 3 Do you need to arch your lower back or crane your neck back to line up - figure # 4? Tight, painful, and needs fixing.
Do this wall test, described above, to see if you have the healthy positioning needed to avoid neck and upper back pain.
If you are too tight to comfortably stand as straight as in figure # 5, then you are too tight to stand up straight. Pain can result from the bad positioning (slouching) your tightness creates all day, every day. (Note to large people - if you have a barrel chest and big back, you'd have to have a jug sized head to reach the wall without leaning back In that case, no need to reach the wall. Check if you can comfortably hold in line with midline of the body). For everyone else, being too tight to stand upright in health is common and no mystery. Here is what to do:
Two Retraining Stretches
Tight pectoral (chest and front of shoulder) muscles rotate your arms inward. To see if you do this, put your arms at your sides, look in the mirror and note direction of your thumbs. Do they face inward – toward each other? To restore this muscle group to functional resting length do these two stretches, then *use* the new straight positioning for all you do. It is not the stretches that fix the problem, but the purpose of the stretches - to allow you to hold healthy position the rest of the day: 1. Chest Stretch (also called Pectoral or "Pec" Stretch, even though it includes other muscles and structures in front / chest) Face a wall, left-hand photo below. Lift one hand up, elbow bent out to the side. Shoulder down and relaxed. Turn away from the wall, using the wall to gently brace your elbow back as you turn away, shown in the middle and right-hand photos, below. Hold only a few seconds 3-6 should be enough:
Hold properly just a few seconds. you are pushing too hard. If your fingers or arm goes numb. If you don't feel the stretch in the front chest. Then you move accordingly. and hyperlordosis by thoracic lean (right). Stay upright and relaxed without straining any other areas out of line If anything hurts. Avoid hyperlordosis by flexed hip (left). then switch arms. instead of doing strange rules that you can't feel or understand. you are doing it wrong. Thank you to participants of the Snowmass 2004 Wilderness Medical Society Stretch Workshop for demonstrating in the photo above. then you will know how to move. you are not doing this stretch right. Don't ruin the posture of all your other segments.to feel the stretch in the front of your chest on that side.. See if you arm is behind you or merely out to the side. get the purpose . .avoid the three mistakes pictured next. understand what you want to feel. Don't let your lower back arch or your chin jut forward. forward head (center). Remember. Instead of "doing" a stretch. Keep good positioning .
and private appointments. or drop or raise your chin. Thumbs should face forward now. Keep it as much against the wall as you comfortably can. Try the Wall Test again. Switch sides. 2.Drop your arms and look at your thumbs again. classes. see if you have done this stretch correctly. forward neck. How These Two Stretches Fix You Do not do these two retraining methods "as stretches" then go back to forward head. If not. photo at right. gently Put one hand behind you. Hold a second or two while breathing. Repeat correctly until your Wall Test shows you have fixed the problem. Next . see the free article on hyperlordosis to fix this. then check if you have accomplished the purpose of the stretches with the Wall Test again until you have corrected the problem right then and there Do not walk away with a tight. even though it includes Levator Scapulae and several other muscles and structures. Don't round or hunch forward. see if you have done this stretch correctly. If not. Feel a nice stretch along your entire side. do the two stretches above (pectoral and trapezius) again.standing straight. If not. They do not fix the forward head. It should be easy to stand straight now. If you don't know how to tuck your hip to reduce overarch. Breathe in. While breathing out. of course) Stand against the wall. There is a third stretch in this series that I teach in my books.the top of upper back/ shoulder (name is shortened to Trapezius Stretch. photo at right. Use the Wall Test to check if you are straight. Your wall test should become straighter starting the first day you use this two-stretch method correctly. That would be silly. you may be increasing the arch in your lower back. If your lower back hurts or pinches to do this trapezius stretch. Try the Wall Test again. slide your other hand down the side of your body toward your knee. . Do both stretches many times a day to allow you to stand and move the rest of the day without the forward position that injures and brings on pain. It should be easy to stand straight now. They fix ability to be comfortable without a forward head . gently. with your back and the back of your head against the wall. Tilt your head downward to that same side. as if in an opposite pocket.
hurt when they do this uncomfortable not-so-helpful exercise. Keep chin from jutting forward. but to retrain how to stand. wondering why their neck still hurts. strain. do the two easy stretches (described previously) to restore ability to stand upright. In other words..More good stretches are also in the Stretching Article on this web site. You fix that first. not as exercises to do 10 times. you do this concept one time. The key is what you do all day. It In this not-so-helpful exercise. See how you feel the next day. Even people who have never had neck pain. in intelligently applied. not forward of it. Exercises to Strengthen and Retrain Muscles Neck pain exercises are misunderstood. standing. not by increasing the inward curve of your lower back. Try these retraining drills slowly. Then you can use it to keep healthful relaxed but upright head position all the time. Instead. not stiffly or so tightly that it hurts. healthy way. It is something you use in relaxed way to learn the concept of not holding a forward head. relaxed. Also don't retract so sharply that the double chin forms. . causing more pain. without pain. understand that "the double chin" exercise is not something to "do 10 times" then stop. functional way of standing simply.. and/ or pain behind theeears. Use these movements. Holding Healthful Upright Position is Upper Body Exercise One of many conventional exercises often misused and misunderstood is the "double chin" (also called "dorsal glide"). then increase. Also you use it to see if you are too tight to stand comfortably straight. When you try to "straighten up" make sure you can tell if you are straightening from your upper back. sit and move with straighter healthier positioning all day. and bending wrong and injuring your upper back and neck many dozens of times each day. People who think they must keep the chin pulled in stiffly often notice pain at the bottom of the neck where it joins the shoulder. T w If it is not comfortable. it can heal. but easily so that your ear and back of your jaw is above your shoulder. Often people do this in stiff. Test your position with your back against a wall often during the day. Then they go back to walking and sitting all day with their head forward. craning your neck. Don't do that. It is like eating butter and sugar all day. to see if the back of your head touches. then go on to use the straighter positioning. then doing 10 minutes of exercises and wondering why it doesn't "work. and healthfully.). Or they force their chin in. or leaning your upper body backward. people are told to pull the chin in 10 times (or 15 or 20. or arching your lower back (described previously). Do you injure your neck all day then hope to fix it with a few exercises? It will not work if you "do exercises" then walk away with no use of the positioning or strength you just practiced. straight. painful ways." When you stop sitting. then use that ability all the time. Change the bad "double chin exercise" into a more useful.
A little strengthening allows you to do more before fatigue pain sets in. and Upper Back? Neck Pain FROM Your Exercises: If you hurt from excessive forward bending all day over their desk. raising legs over head so that all weight is on your upper back and neck). involve more forward bending . I have redesigned back exercises to be used to retrain you how you hold your body all the time. work. "Core" exercises are especially misunderstood and repeated and prescribed without any understanding that stronger abdominal muscles have little to do with the most common causes of back pain. and TV. but do not change posture or lifting habits. most conventional core training exercises are done in bent forward ways that reinforce the same bad mechanics you started with. and don't fall prey to unhealthful exercise programs claiming to cure back pain. Moreover. . Strength does not make you stand or move in healthy ways.The Point of Exercises Strengthening and stretching are important. and to be more able to use good mechanics instead of slouching. do not “cure” neck pain or posture problems." Strengthening has no effect on posture if you don’t apply the strength the rest of the day to control joint angles for all activities. and shoulder stands like "the plow" and "The Frog" (lying backward. it's better not to use injurious movement techniques for your health. For the research and interesting story on what abdominal muscles really have to do with back pain. the last thing you need is more upper back and shoulder rounding. which wear with time and grind under the weight (slouching). steering wheel.toe touches. Where strengthening helps . look upward constantly pinching back from one neck vertebra instead of runrounding their upper back. Use this new Dr. The rest of this article tells more on how. Almost any movement can make you feel better for the moment. Many people do strengthening exercises and become stronger people who still crane their neck. knee to chest. Bending. see my article on Abdominal Muscles . yet ache with fatigue at the end of the day. standing. ironically even those commonly (but mistakenly) prescribed for back and neck pain. and living your life with healthy movement mechanics is up to you.Someone may use good body mechanics all day. Over the long run. Neck pain has a large component of bad movement mechanics. and should not be addressed with medications. Many exercises. It does not “fix” bad habits the rest of the time. moving. Strengthening will not keep you from slouching. Bookspan method of using your brain and voluntary healthy movement habits to stop the source of pain. Another instance is someone who really is so weak that they can't hold up their own body weight or the weight of their shoulder bags and instead.what they do may surprise you. and slouch their neck and head forward. That is not a back injury or true back pain that needs treatments. Shoulder. shifts it onto their joints. and so. Doing neck exercise is not like getting a shot of penicillin or going to confession. Use good mechanics for all you do and healthier ways to exercise explained in this article. Neck exercise is supposed to retrain your thinking and habits *all the time* not just something to "do 10 times. other free articles on this site and the books with more. not weak muscles. Do You Exercise in Ways that Damage Your Neck. crunches.
Why add to a forward head with these? Adding body weight to a stretched-forward neck accelerates disc degeneration. Don't add to your round shoulders with more stretching in back. get more of the . Is Your Drinking Killing Your Neck? Check if you jut your chin forward to eat and drink. keep chin in. as taught earlier in this article. Instead. presses the joints together in back. and can eventually make the bone protect itself by growing a bone spur. and in general produces unnecessary pain and injury. You already are good at rounding your shoulders. I did studies that found no relation between hamstring flexibility and lower back pain (except for all the people hurting their back by DOING hamstring stretches) . stretch the front. Pushing the neck forward while lifting the head (chin forward and up) creates severe forces on the discs. When eating and drinking. gradually pushes discs outward to the back (herniate). Instead.click to see why it is so often mistakenly prescribed for back pain. Round shoulders are part of the problem in the first place..
This is no mystery. no differently than a sprained ankle. "unrounding" and straightening the forward curve of the upper back. Stop damaging your discs with bad bending. or that it is "stress" or to give up favorite activities. and sitting habits and the discs can heal. Massage does not stop the cause. standing. you keep some muscles overly shortened and others overly stretched. Muscles Can Heal When you over-tighten muscles with hunching and bad habits. instead of only pinching back from one spot in the neck. fun Neck Saver reminders for drinking and sitting click items. You may be told nothing is wrong.lift from your upper back. they can remain too shortened to let you stand properly. Your pain persists from bad postural habits. Discs Can Heal Disc injury is not a life sentence. and muscle knots and triggers and sore spots will quickly heal. and only days to weeks to heal it by stopping bad habits. Or they stay tightened in “knots” or spasm. Disc degeneration or slippage (herniation) can heal . Are you paying good money gimmicks and medical devices and massages and treatments and adjustments then go right back to causes? Stop bad movement habits and you will stop causes.if you let it. which weakens and strains them. It takes years to herniate a disc. . You will be able to keep your active life and do more than before. When you slouch. Your X-rays and scans are normal. This changes their muscle chemistry. Change the bad habits to change the pain. Easy. Pain When Your X-Ray is Normal You may be in great pain from simple damaging mechanics.
away from fresh air and sunshine . the scans show some major problem. It is common. all needless. and are often told to give up activities. Pain (even the herniation itself) may mostly result from poor mechanics. Patients feel doomed. too) drugs to concentrate.When Pain Is Not From What's On Your X-Ray Other times. for allergies. Pain From Your Medicines Common prescription medicines cause much joint and muscle pain. or degenerating structures. The defect itself may return from uncorrected mechanics. then take cholesterol and sleeping medicines that cause dependence and more pain. When the original problem was from the bad positioning. This is no mystery. payments and pain. unhealthy cycle of pills.it's important for your health. some wear may show on exam – but this is unrelated to performance or pain. More and more drugs are found to have pain as side effect. That is not "side effects" and that is not health care. Instead of being forced into reduced health and activity. and Devices Check for large pillows. They are a common source of neck and upper body pain. even. drugs for pain. Are you on medicines for lowering cholesterol? Sleeping medicines? Drugs for depression and anxiety? Irritable bowel drugs. Many of these drugs are not needed. Keep your active life . often pain persists or returns because you never corrected the mechanics that caused it. sick. stomach acid drugs (a large contributor to osteoporosis and thinning bones. Healthy exercise as healthy medicine will stop the pain and need for medicines that cause more problems.that's not health). firm pillows. can't sleep. of all ironies. then stop the need to take them. Often they are designed for people with . Pain From Your Expensive Ergonomic Pillows. and major surgery is performed to correct it (taking out away from healthy outdoor fun and indoors. side effects are "treated" with yet more drugs with effects that lessen and degrade your health. then get cholesterol and other health problems from not moving. Just like car tires that are mid-life. you can do more and have a fun active life. eating institutional food. so don't exercise. Not all exercise is good medicine. herniated disc. Change the bad habits to change the pain. A top health priority is to stop the need for these drugs so that you can lessen. cause the problem in the first place. to calm you. use the healthy principles in my free summary articles and all my books so that you can move again. The pain is not a rare effect as previously thought. Fix the source of the problem and the results of the problem can heal without surgery. Others have even more serious consequences. Pain is falsely ascribed to the arthritis or to the disc. and beds that press or curve you into specific positions. like stomach acid drugs. People with existing pain are often put on new medicines that cause more pain in an expensive. If you are in pain. Sometimes. but perfectly good. Stretches and exercises will not fix this kind of pain. to help wake up. Beds. Some. In an ever worsening cycle. Surgery can be avoided. even headache. the scans show some minor problem like arthritis. and be healthfully tired at the end of the day and sleep well at night.
which is a great stretch that you need anyway. and only days for it to start healing once you no longer are injuring it. Don't wait.it is a test. Save your money and get free preventive medicine and relief .described above. don't jut your chin forward and pinch your neck back at an angle. sitting.unhealthy tightness to hold them in that same unhealthful position. Instead. for example. If standing straight with the Wall Test is not comfortable. sitting. How Long Does It Take To Fix Pain? Using everything presented above. Tip your head down . "unround" your upper body. It is almost always quick and easy to start getting your life back and start feeling better right now. This is the whole key to stopping upper back and neck pain when standing.use healthful stretches and movement in the day time so you can straighten out more comfortably while sleeping. are you still sitting badly right now reading this? It takes years to hurt a disc or neck muscles. use the Pectoral (pec) muscle stretch and Trapezius stretch . don't sit on the bed. simply keep chin comfortably in. During the day. Get out of bed without sitting. The wall stand does not fix the posture . and other movement. Remember that posture and body positioning is voluntary. When you look upward or reach up for all your daily activities. Instead of sitting and rounding your back first thing. turn over and lie face down. not forward. What To Do Every Day To Prevent Neck Pain To restore proper muscle length to allow healthy posture: First thing in the morning. Don't droop and hang your head forward when standing. but not so high that it strains. Make sure there is not something else contributing to your pain. If you're not feeling better right away. To look downward for reading and working. check if your positioning is straight with the Wall Test described above. Prop gently on elbows. exercising. It should feel good and help you straighten out first thing. you should feel the difference as soon as you stop the causes of pain and try the two easy stretches and reposition your head and neck during all you do. and neck straight and upright. check what you are doing compared to what you have learned above and in the other free articles.
Focus on the main issue. Lie on your back on the floor (diagnostic for tightness and repositioning). instead of holding body weight up on muscles with straight positioning? Using muscles to hold healthful straight positioning would stop the pain at the same time that you burn calories. strengthen. plows. working. It will feel good. instead of memorizing "rules" and buying expensive ergonomic chairs and beds. and the injury can heal. isn't healthy. Pain can be avoided by no longer damaging body structures with poor mechanics. Sitting article. not by creating another strain on another body part. instead of hanging the weight of your head forward on your upper spine and muscles. lifting and bending with rounded forward bad positioning all day. Use healthy positioning to stop the cause of pain and damage. don't do it by arching your lower back. Be careful and use your brain not to do unhealthy things that hurt. Then everyone is astonished that they "tried everything and nothing seemed to work." It's like eating butter and sugar all day. (to keep this article quick and easy. When sitting. The postural change needs to come from your upper body. When you pull your chin in to fix your posture. much is left out. Get more active. upper body and much shoulder pain is not a mysterious "condition. They do yoga and Pilates moves with their head forward or pinched and craned backward. have surgery then return to previous bent forward habits. . not the trivia. The books tell more. and driving rounded forward.parallel to the ground. I do my exercises. then saying "I don't understands why I don't lose weight. Don't think you have to live your life "on eggshells" constantly holding yourself rigidly straight. then do shoulder stands. it is not important "to keep feet on floor" or keep “flat thighs” . waving your hands in the air for five minutes. Can you lie on your back without needing a pillow under your head? If not. Then no need for pills or surgery. They take anti-inflammatory medications for mechanical pain that is not inflammatory. and other stretches that forcibly push discs outward. walking. try remedies that do not address the cause of the problem while they continue doing the causes." People spend their day sitting. Count how many times you let your head tilt or hang forward each day. Do everything above to relieve it. and be a free workout. Sit without rounding your shoulders and upper back. physically pressing discs outward and overstretching muscles in back." Are you letting your weight rest on the joints and discs of your neck by hanging it forward. Learn the principles and apply them. give up favorite activities. then exercise rounded forward. but it does not change injurious mechanics. do physical therapy in bent forward ways that exacerbates the original problem. That is often repeated as advice to prevent pain. Imagine the injury to your neck by doing that many times each day. Do upper back extension exercise (described above). your forward head has become dangerously tight.) Summary Neck. Restricting your movement to limit pain is not how to live. and isn't fun.
and shock absorption. Watch other people’s posture. Make sure your pain is not from medical conditions (vascular. Notice injurious "fitness and health" moves featured in fitness and yoga magazines and books. bent forward to read this? The whole point of exercise and therapy is missed when you don’t learn to consciously use your muscles the rest of the day for standing. infection. Send success e-mails and photos. You Don’t Have To Live With Pain Student Comment: "It is an honor to know you! The best part about all of your work is how you infuse it all with a sense of duty. It is not the exercises that fix things. Send me your success stories and photos showing the principles in action. and commitment to bringing out the best in all of us . it's you. and movement habits. Prizes for best ones Please do not e-mail me saying you are "doing the exercises 10 times" and want me to "tell you how to fix your pain from the forward head." ~ Linda Hsu. strengthens. AFEM Certified. you can take what you saved and have a vacation.Don’t memorize complicated rules. It will remind you to straighten up. First make sure you understand everything in the article above. Send typos. honor. It's simple . but that is what makes you exceptional. Bonus: It burns calories. gait. I agree with that student of yours who thought you were a superhero. sitting. bending. give to the poor and still Click DONATE .secure and safe through PayPal. Fixing Neck & Back Pain What To Do Next: Now that your neck and upper back are better and you have hope again. funny jokes (clean only) typos @ DrBookspan DOTcom Get the books to get even more. other) or from many medicines known to have body pain as side effects. Just use muscles easily to reposition for daily life." Here is the answer now: Stop slouching your head and neck forward or forcing and yanking to straighten. Thank you ! . Massage Therapist. ideas to improve this site.I don't know how you do it. Use your muscles to stand and bend properly for all daily tasks. How is your body positioning right now? Rounded. and is a free workout. and the source of pain can stop.
so get your next computer or tractor here :-) Many small ones are helpful since they also send perks for higher counts. Thank you for helping keep this site running by shopping for things you want anyway. Use the links for next time too. Group CLASSES and Private Appointments. Personal written answers to your questions . even if for other things. plus Fellow Advancement. Bookspan's short articles for stronger emotional health.no ads. Anything you send is appreciated and lets me write MORE ARTICLES FOR YOU.a page of Dr. All my patients got better so no income from "rerun" patients. Better Earth through AFEM -The Academy of Functional Exercise Medicine. so happy anonymous shopping). it would be thousands. A few bucks out of that is gratefully appreciated. Amazon sends my web site a small percentage (no names sent to me.song downloads. health and medical equipment. Why donate? So YOU can get more free real ongoing pain-free life. The Fitness Fixer™ . which is my big reward. Mental & Emotional Training .It's using healthy movement for all you do in real life. as long as you started on my links. with more on my BOOKS page. and treatments that don't work. whatever. gadgets. I provide breakthrough information not available elsewhere . For orders through my links. This is my work. making your daily real life .If you sent what you saved on years of pills. Larger purchase send more to the site. Earn Certification in the classes above.Individual Care. Ask Dr.Use the Amazon book links below. Tweet this Article: and your success with it More Free Summaries on This Web Site.Change exercise and health care to healthier ways with my free on-line health compendium . Follow for health updates. Fix Your Neck With Fitness as a Lifestyle (Functional Fitness). movies. Bookspan Your Questions. More Fun Things to DO: Help Without Donating . Learn In Person. Fitness as a Lifestyle isn't reps of exercises or purchasing training "plans" . Learn breakthrough techniques and fix your pain in class. Tweet nice notes and success stories how you are better. no hype .to stop pain and get your life back. See photo examples of using healthy movement in real life. no paid desk job.over 800 free articles. quick & short. Awards. Send Your Photos and Success Stories showing the principles in action to me on TWITTER! Prizes for the best ones. I have no salary to write this. Order things you wanted anyway. home stuff.
& Fun Stuff. Cool T-Shirts. If you found typos.all help. eventually as part of my nationwide program. Set up healthy movement training programs for schools and groups.Respect Copyright Don't worry about people stealing your ideas.Howard Aiken This article is © and here to benefit the world. you'll have to ram them down people's throats. If your ideas are any good. emotional and physical playground of strength mobility and health. from movies and downloads to household stuff: Healthy Martial Arts . get healthier . no hype. . Bookspan. illustrated. A suggestion to get my books is also nice. be in my next book.Fix your pain. remember. and moreCLICK my BOOKS page. studio or cruise ship? Click Projects.How to be happy healthy and fit for the rest of your life. drawings.Functional Fitness for your groups.into your own mental. Here are six quick group training drills. Bookspan's Adventures on This Web Site.Dr. Signed books straight from the author. help open our resort school . Kindle. and photos are © protected copyright. eBooks. The diving cult classic! Health & Fitness THIRD edition . More on the BOOKS page.com at the top and bottom of your reprinting. tell me so I can fix them to help everyone. Bookspan Basics .maybe at your campus. To cite this article or any parts. write rap and songs about back pain fixes. More Sharing ServicesShare this article That said. with my thanks: typos @ DrBookspan DOT com See Dr. and link to this site DrBookspan. and top performance Diving Physiology . Workshops at Your Location How to host workshops. and share functional health .fix pain plus healthy living . No Derivative Works License means no changes to content. or things needing correction on my site. put author Dr. More on my Academy page. or join fun and instructive Dr. Easy to read. broken links. Bookspan's Backsavers UNcommon sense (on cafePress) Books and eBooks . Mugs.design our Academy logo. spirit. immediately helpful. How to fix pain printed right on funny items to learn. Bookspan projects . For books straight from Amazon click below and use these links to get other things you want too. Be Healthy .New BLUE cover edition.top level book for all athletes to train thinking. . Information.
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to make your own life better. .http://www. Bookspan .they are missing the most important time to use healthy movement . Prevents Pain and Injuries . Bookspan's work is evidence-based primary source sports medicine that you can use yourself. no sales of silly fitness products.real life.fitness as a (real) lifestyle. including functional programs for your groups using Bookspan Basics . no-ad site dedicated to getting you back to healthy. and why people don't get all the strength and ability they could . It is how you move in all your regular daily activities at home. FAWM Director Neck and Back Pain Sports Medicine Headmaster AFEM .Academy of Functional Exercise Medicine Copyright & Reprint Instructions This is the Functional Fitness page of Dr. stretch. Bookspan's web site. MEd.getting strength. living. Fitness as a Lifestyle is moving in healthy patterns all the time . Exercise. Dr. strong. Free.html Fitness as a REAL Lifestyle Functional Fitness. right away. and injury prevention built in to your regular ordinary day.drbookspan.com/FitnessLifestyle. Real Daily Life Copyright © Jolie Bookspan. & Daily Movement Healthy Movement Mechanics Builds Health and Strength Into Your Real Life Where You Need It Most. Moving. There are hundreds of articles on this site for you.Fun. At the end are links to more. happy life. Fitness as a Lifestyle does not come from going to a gym or doing reps of exercises. and everywhere. at work. FUNCTIONAL FITNESS SUMMARY Good movement and body mechanics are a powerful prescription for health and fixing pain. and working in tight injurious positions that reinforce bad posture and injurious joint positions all day is why most exercises and rehab and PT don't fix injuries. a free. PhD. This page gives you an important group of articles of a practice pioneered by Dr. No hype.skill sets all written out for you. sitting.
No charge to participate. community health. This is all included in Dr. you burn calories and strengthen using functional healthy movement to clean your house. Have fun! Readers . injury prevention.send in your stories of how you use these training skills in your life and your exercise to:Success@DrBookspan. you can be a part of the fun . building health into daily life. build a better greener world. trainers. Functional movement is a free gym that builds awareness and discipline as it strengthens and increases your physical abilities during your daily activities at home and work. MEd. indefensible.Certification. FAWM .see Emotional Training. or devices needed. and innovative projects for human powered fitness click Academy. Bookspan's innovative program of #GymsWithBenefits. see Project 5 on my Projects page. your neighborhood. or using habitual poor mechanics to do your PT (because it's what you know and go back to) is sad. preventable. It reduces injuries and helps you get healthy movement to fix existing ones. This is for health. gimmicks. For a wonderful place to come learn. is obscenely backwards. Instead. teacher training.com. gain skills. awareness. Paying to go to a gym to burn fuels to power machines to exercise you. we use healthy mechanics to prevent pain and let existing injuries heal. stretch and other benefits that would otherwise be missed out on every day.built in to all you do. and make a better world. This curriculum is part of my own teaching and sports medicine practice. Instead. awards. PT. If you are using and learning healthy ways of body and actions. and is incorporated into the classes of my Academy of Functional Exercise Medicine (AFEM) and Bookspan Basics.FUNCTIONAL FITNESS . mobility. fix injuries. More Functional Fitness . making medicine and health care healthy. and going back to the injurious body mechanics and movement habits that caused the injury. More Sharing ServicesShare this page Why Fitness as a Lifestyle? by Jolie Bookspan. No gyms. PhD."Gyms With Benefits" These skills are basics for healthy fit pain-preventing daily life .for your mind and spirit . Paying to go to PT to fix pain. ironic. Functional Fitness adds much movement for strength.
achy. I see personal trainers with herniated discs and knee pain. even though they spend hundreds of dollars a month on supplements and pills. not all exercises and stretches are healthy. The same is happening at home. I see patients every day who are hurting and unhappy. contractor . equipment. and promote bad movement habits. but result in long-term injury. I do original research. despite all the exercise and fitness they do. and not in shape. I see patients. Just as not every medicine is healthy. I see body builders with back pain. stretches. many exercises "work" for cosmetic results. resulting in strains and injuries when going about daily activities. but is not a smart or healthy way to do it. despite all the abdominal exercises they do. hip pain. Many of my patients are yoga teachers. but fun and healthy. How can this be? Several things are happening. and my work and articles cover many easy changes you can make so that your fitness becomes not only more effective. and neck pain. and Pilates teachers with back pain. to make them fun. tired. My work shows you hundreds of simple ways to change your exercises. who aren't getting more flexible no matter how much stretching they do. gizmos.An injury survey by US military revealed that 62% of American injuries in Iraq are occurring in the gym. Just as smoking "works" for weight loss. and classes. Bookspan of of Paul Plevakas.What is "Fitness as a Lifestyle?" Photo © copyright Dr. 1. physical therapists. The answers are simple. and my sports medicine clinical practice. Get started now with the next in this series . 2. 3. trainers. and daily movement. including fitness instructors. Other common exercises don't work your body the way you need to move in real life. and the way you really need to move for healthier daily life. healthy. Instead of repeating what others claim about health. I see people who are stressed. In my laboratory research in human physiology.
Instead of sitting slouched then stopping to stretch because your back hurts. then hurt their back opening a window at home. sitting rounded. then bend over wrong without using their legs to pick up their things when they leave. 2. PhD. paying to learn proper form and upright back. driving somewhere else. Fitness has become “fast food” – stripped of value. then bend over wrong to put the weight down when they’re finished. and avoiding movement. They work with weights to isolate arms but never learn how their entire body stabilizes a weight. groceries. and save your back. They work on a treadmill or elliptical trainer but sprain their ankle when out walking because they haven't trained balance and stabilization. laundry. 1. taking elevators. and everything else wrong all day. They do proper lunges for their legs in exercise class." then destroy and ignore your health the other 23 hours a day. Then they go back to "real life" slouching. They sit hunched in bad posture waiting for exercise class to start. . lift properly. people do squats with a trainer. babies. sit and stand well so that you do not get stiff and sore in the first place. leaning back to carry packages. and doing uncomfortable things without similarity to movement in daily life. 3. even when unhealthy. then stopping to do back exercises because your back hurts. In modern life.You get built-in exercise. walking heavily.What is Fitness as a Lifestyle? by Jolie Bookspan." changing clothes. FAWM To many people. Changing your real life into healthy movement is a big and inspiring area of rethinking and retraining. strengthen your knees. fitness means stopping your "real life. exercise is something you go and specially "do. bending wrong. Instead of lifting packages. MEd. sweetened up. At the gym. and mass produced.
People spend time and money for endless treatments and gadgets for back and knee pain and tight Achilles tendon. balance. fill your life with built-in healthy movement. and press on nerves causing sciatica. get a built-in Achilles tendon stretch. The Achilles tendon gets a natural stretch with each time you bend right with heels down.You don’t need to go to a gym. instead of stopping life to do a bunch of exercises. move. is bad bending forward. Healthy bending prevents the commonest sources of all of these. The most important contributor to making a lumbar disc degenerate. Linda Bartlett (photographer) Bending Right is Fitness as a LIfestyle by Jolie Bookspan. FAWM Readers asked for more pictures of healthy bending around the house and workplace during daily life. They've been getting excited about the idea that daily life is the way to physical ability and health. and loses this constant normal source of stretch without good bending. and reach in healthy ways in order to do your real life. sciatica. achy upper back. and arthritis. . and get strong shapely legs all at the same time. The biggest contributor to upper back and neck pain is keeping the upper body rounded and bent over forward. A major predisposing factor of knee and hip arthritis is weak thighs. MEd. bad discs. osteoporosis. Instead of thinking you must stop your life to get health and exercise. If you would like to reduce risk of falls. A major risk factor of hip osteoporosis is lack of weight bearing exercise. A major risk factor of falls is weak legs and poor balance. Thank you for photo: National Cancer Institute. PhD. or slip out of place (herniate). just use your legs with good body position for daily healthy bending.
"What is your advice when someone is having to bend to put dishes in the dishwasher? It just seems so uncommon to think to squat while loading the dishes.Why go to the gym or to physical therapy to do knee bends to strengthen your legs. to pick up your shoes. feed a child or pet. pick up things from the floor. Bookspan How Often Should You Be Healthy? . Then they pay money to go to a gym or buy equipment to exercise their legs. lift a child or pet. Think of it: when bending to make the bed. look in the refrigerator. If you would like to try "fitness as a lifestyle. many daily activities. and say. FAWM A reader sent in the photos below to help others recognize unhealthy bending. open a lower cabinet. MEd. put down weights after exercising. and that Americans tell me it is too much work to bend right to load dishes in a machine that washes for them." this is the best place to start.When Do You Do Lifestyle Exercise? by Jolie Bookspan. Drawing of BackMan! (tm) copyright © Dr. Here is a fun way to change mind set to exercise as a lifestyle: Count how many times a day you bend and how many times you can choose to harm yourself or help yourself. She asked. "I don't have time to exercise." . My friends and family in Asia are astonished when I tell them I teach Americans how to bend to look in the refrigerator. to pick up laundry." You will get free built-in exercise just moving in life. pick up hand weights to do exercise. PhD. load and unload the dishwasher. then spend your "real life" weakening your legs and degenerating your lower back discs with bad bending.
and reach in dishwashers and refrigerators. Bending over forward pressures your lower back discs. Even sedentary people are over 100 bends a day if they do things around the house like pick up the paper.. comfortably apart. Pull your knees back over your heels. Bending knees slightly. Keep both heels down and shift your weight back to your heels. go home.as if not wanting something to fall from a shirt pocket (right drawing). then change clothes again. You are still bending over and the leverage point is your lower spine. whether your back is rounded (photo above left) or straighter (above right). 2. does not make bad bending healthy. 3. feed pets. How often is that? My article "How Good Would You Look From 400 Squats a Day . as in the above photos.Just Stop Unhealthy Bending" showed how we estimated that active people wind up bending up to 400 times every day for ordinary activities. When you shift your knees . The whole point of fitness as a lifestyle is that your daily life is healthy movement .not to change clothes to do squats at a gym three times a week. "bend your knees" if you quiz them on healthy bending. Most people know and repeat. bend knees. Bending right is simple: With feet side-by-side. Don't let them droop forward under your body weight.1. Healthy bending is for every time you bend. There is no better time to bend in healthy ways than your real life. and bend wrong all day. keeping your torso fairly upright . Why harm your back and miss free exercise for your legs hundreds of times a day?.
is unhealthy: . Unless you are moving in healthy ways for your real life. back. PhD. FAWM Most people know that sitting badly at your desk. It is free exercise and injury prevention. you will feel the effort shift away from your knee joint to your thigh muscles. Healthy bending is easy and life changing. as in the left-hand photo below. Drawing of BackMan! (tm) copyright © Dr. MEd. Don't stick your backside out or exaggerate the lower back arch. Bookspan Are You Making Your Exercise Unhealthy? by Jolie Bookspan. it is not a lifestyle and it is not healthy. When should you do it? Each time you want your daily life to be healthy.
Are you rounding forward reading this right now? How to start fixing it . Do the pectoral stretch in Fixing Upper Back and Neck Pain. not your lower back. It is just as unhealthy whether you are at your desk. which is called herniation. Don't tighten and strain to sit straight. motorcycle.get the concepts. often mistaken for "stress. Do not press against the roll . on an exercise ball." even contributing to pain down the arm as you slump the weight of your upper body on nerves that go down the arm. place them back. put a small soft cushion (or loosely rolled small towel or shirt) about as small as your forearm in the space between the seat back and your lower back. Don't crane your wrists to type. then use . What to do instead is simple. I will write more about wrist pain. It is common to be so tight from a lifestyle of forward rounding that sitting straight is not comfortable. It is easy to see that he is rounding his back forward. His ear is far forward of his shoulder (even with his shoulders so rounded that the shoulders are forward too). There should be no pain when keeping arms comfortably on the desk.The weight of his head is straining on the muscles and joints of his upper back. The bad body ergonomics of rounding forward is a common cause of upper back and neck pain. Now look at the right hand photo of the bicyclist. Don't round your back. The rounded forward positioning is the same. Don't push your lower back against the seat back.1. Sit up. It does not magically become healthy because you are calling it an exercise. The forward bend to the spine squeezes your discs of your neck and lower back. compressing them.that makes the useless to stop back pain. gradually degenerating them and forcing them outward. If the seat back is concave. Put your hips all the way back to the seat back. on a stationary or real bicycle. Many seat backs are rounded outward so that you have to sit bent forward if you rest your back against them. Lean your upper back against the seat back. which keeps the weight of your arms from hanging forward on your neck. or in the car. Notice your shoulders and chin. If forward. not rigid rules of angles and placement: Pull your chair in close to the desk. 3 He is jutting his head and chin forward . 2. Move your chair far enough in to rest your arms on the desk.
com and creative commons for photos. Why exercise in unhealthy ways? Watch people at the gym and in life.the ones lucky enough to have shoes. not craned forward. Healthy. That is because several yoga moves are not good for anyone . You don't have to injure yourself to get exercise.just as not all food is healthful. and neck pain. like bending over from a stand or a sitting position. PhD. Notice how often fitness publications ask you to practice being bent over forward. We stand on one foot and reached for the other ankle crossed over the bent standing knee (drawing at right). In my sports medicine practice. effective hip stretch. On a bike. with the chin in. MEd. We learn what healthy positioning is. straighten up. I pointed to my crossed foot and spoke the name of this ancient move . Fitness is supposed to be healthy.the wall test in the same article to check if the stretch worked. Upper Back Positioning Awareness . Many moves are fine. whether the back is rounded or straight. unless you are in a high level race. even when done "right" (or especially when done right). One new student was not happy with my class. In my yoga class. as shown in the above articles on this page. students learn that the poses themselves are not what gives good posture and focus. Although people frequently say that yoga is about understanding and light. for example. She was peeved that we did so much standing. then apply it to how to move for daily life after walking out of the class. Instead. Remember that most of the world stands to dress .Ancient Shoe Exercise by Jolie Bookspan. to get a normal and healthy hip stretch and better balance everyday. I use a fun. It is simple."Putting on shoe." I hope you will try this too. I regularly see yoga teachers as patients for back. get free built-in back muscle exercise and prevent strain and pain just by sitting with healthy positioning. She wanted to know why I was making everyone do an extreme and bizarre movement. but other traditional poses injure joints. Thank you clipart." she didn't like that we used the body. Hip Stretch. Although people call yoga "mind and body. knee. We omit those moves and use others that are better stretches without the degenerating forces on the lower back and neck discs. When we do this. she whined and complained and cursed me under her breath for most of the class. we practice the daily healthy position of keeping the upper body upright and straight. I told the class it was healthy and happy to do this move every day. She was used to sitting on the floor in classes she ordinarily took.they own the copyright my copyright is for the photo composite of the two together only Lifestyle Balance. Stand up now . healthier hamstring Stretching in my healthier stretching article on this site. FAWM In the yoga classes I teach.
Drawing of BackMan! (tm) copyright © Dr. You will get free balance. MEd. FAWM Fitness as a lifestyle at home is using healthy movement and body positioning as you go about all your daily activities: Making the bed. Write your stories and take photos of how you make your life better by fixing your fitness to be functional and healthy. Keep your chest up and your back straight to prevent practicing unhealthful rounded position. or a link to your photo sharing site of your examples. When you get good at this fun move. PhD. Bookspan Household Fitness as a Lifestyle . it does not transfer the pivot force to the lower discs for several reasons. Send me the photos. Have fun adding new healthy movement to your life every day.and try it.Every Day by Jolie Bookspan. healthy hip stretch. keep your ankle crossed and bend the standing leg enough for you to reach to the floor to retrieve your other shoe or sock. and I can put you up in lights as a role model for healthier life. . Ivy from New Zealand uses a half squat instead of bad bending (bending over) to functionally strengthen her legs and prevent back pain. Even though this one bends over. and leg strengthening every day from daily life.
or bend with legs. The more you use it. How often do you bend around the house in a day? Do you bend over wrong putting weight and leverage on your discs. strength. . getting built in strength and stretch. and stretch you need to do it. the more you get the practice.Feeding the dog.
and full squat. For more on knee strength and injury prevention squatting see my knee pain article .Vacuuming with a good half-squat.
and both heels down. Gives stretch and strength for legs and is good for knees. done right.feet facing the same direction as knees. and both heels down. Full squat for chores with feet facing the same direction as knees. Good bending helps fix knees. . as above . and then knees can go through range of motion without harm when you use good mechanics.Good lunge with front knee over foot. Good full squats. Lower back gets a wonderful stretch without bending over. can be healthy for both back and knees. Avoiding good bending does not get your knees the built in movement and strength they need for doing and enjoying daily life activities.
Keeping ankles straight shifts the stretch to the hip where it is needed and stops overstretching the outside of the ankles. where is is not needed or healthy. .A Thai villager sits straight. and keeps ankles straight It is common to bend up the ankles when the hips are tight. getting nice hip stretch.
then to wash dishes in her kitchen. sit straight while they watch a parade A hill tribe mother stands straight without rounding forward or leaning backward from the weight of her baby Healthier Carrying gives you Free Ab Exercise and Stops Pain . We stayed with her during the time we spent at the monastery.Gardening and washing dishes. She stands straight with chin in to reach overhead to get tamarind fruit from her tree Our friends. Our friend Mom Pon is relative to the Abbot of the Muay Thai Monks on Horseback near the border of Myanmar (Burma). She sits straight and comfortably in full squat to get things for dinner from her garden. the elder Thai ladies. We do the same when we help.
while sitting straight. .A villager takes his children for a fun ride. Sitting straight to wash the kids.
Ivy from New Zealand. here is good news. This post will show you how to move in healthy ways so that you have healthy exercise built-in to all the cooking. and share good times.David from Belgium. Here is more good news. You don't have to go to a gym to work off the stress and eating too much from the holiday. PhD. shopping. Thank you for photos . Bookspan Fitness and Health as a Lifestyle for Holidays by Jolie Bookspan. Life is not supposed to be a poison that you deliberately take. and Dr. They played for hours. MEd. Enjoy life. . laugh. and social interactions.I gave these villagers soap bubbles for their baby. furniture moving. then need an antidote to offset. FAWM If you think you won't have time to exercise over the holidays.
not slouching back. then blame it on stress. and when setting food tables. grocery bags. and your body upright . The bad habits are even more stress on body and mind. Enjoy the roof over your head. Make a healthy meal with family or alone. toys. keeping your knees over feet. and for lifting things from the floor. and arguing.upright enough to keep things from falling out of a shirt pocket. Make your home healthy for yourself. don't lean back. Check your upper back positioning when standing over counters. and vacuuming for those who are too sick or disabled or alone to do it for themselves. Breathe. Smile. Taste your food. Help clean up. Take the extra clothing. Add up all you spend on cigarettes and junk food that take a healthy body and give it health problems. Don't suffer in silence with people telling you that you have to be happy just because of a holiday. To carry chairs. It is a common bad habit to lean the upper body backward. quickest ways to make your holiday preparations and participation into fitness and health as a lifestyle: 1. and household items to a shelter. Carry the bags with healthy positioning to the people who need it. sugar. increasing the lower back arch. If you think you don't have time because you have young children. babies. or undo the health benefits of fruit and vegetables by junking them with cream. Smile. Stand upright. vacuum cleaners. 4. take them with you to help carry things and to teach them healthy ideals. weight back toward your heels. There is no place it matters more Get exercise cleaning the house of junk and clutter. cooking.Here are four of the healthiest. built-in exercise for your abs and arms and save your back by standing upright. bend your knees. That is health as a lifestyle Drawing of BackMan! (tm) copyright © Dr. without television or phone. Turn down seconds. 3. and how thankful they can be for the home you provide. To pick up chairs. drink soda (diet soda is just as unhealthy) eat junk food (even if it has marketing words like "organic" on the label). and cornstarch. overeating. to move furniture. say thankful things. Get free. sinks. and the homeless on the street. Don't lean and arch backward to carry things. 2. Breathe. see about fixing it in a good way. you can feed a village and still take a vacation. Too look downward. Volunteer at a soup kitchen. If something is wrong. cribs and baby-changing tables. When you eat the holiday meal. grocery bins. Shoulders back. Relax shoulders downward. like smoking. Preparations and family interactions are no excuse to do unhealthy behaviors out of habit. babies. tilt your head instead of pushing it forward to see what you are doing. With what you save on prescriptions and treatments for all the pain and jitters you cause yourself. furniture. Take the money and give to the poor. and any loads in front of you. Don't let your body weight hang forward or your upper back rounded. Don't smoke. Notice all the times you round and hang forward over things that you can easily reach by standing upright. Leaning backward shifts the weight of the load off your core and arm muscles and onto your lower spine. chin loosely in (not strained and yanked inward to force "good posture" . Bookspan . Carry the meals to shut-ins and isolated elderly in your neighborhood. Do grocery shopping. and grocery bags.just as unhealthy as slouching).
"I have been trying to apply your "bending right" approach to my daily activities. I will write more about stairs. yoga. exercising. effective exercise by moving in healthy ways during normal everyday life. e-mailed. prescriptions. instead of sliding your knee forward. I find my tight leg and hip muscles seriously limit my ability to squat. PhD. as it is interesting and enlightening. bending. personal trainers. any time you go up stairs. People are realizing that they are too tight to move in healthy ways for normal everyday life. and everything else that caused their pain and tightness in the first place. MEd. My most important message that I stress in all my work about exercise is not to "do exercises" but get crucial. FAWM One of my readers. and strengthen your thighs and knees hundreds of times a day . functional. and your body upright. This is an important epiphany. then go back to unhealthy moving. notice if you tilt forward and let your heels lift. Keep bending right and you will get exactly the stretch and strengthening you need. You will stretch your Achilles tendon and hip. I hear it from instructors of aerobics. Tightness and body pain is often made to be a mystery because it persists even after surgery and exercise programs. 2. Until then. keep your heel down as you step up. pills. keep your knee back over your ankle as you step up. Zoe Eppley. Many people do ten repetitions of an exercise and hold each stretch for 30 seconds. It may be common in Western society to not be able to lift your own body." Keep bending right with your heels down. The reason is that they don't stop the cause. She noticed the healthy posture and flexibility of the actors and how easily they squatted. knees back. but it is dangerously unhealthy weakness. Instead: 1. If you are too tight to move in healthy ways. If you are too tight to use your legs to bend down and get back up without using your hands or getting help.every time you bend. My successful techniques for fixing pain. and ongoing medical scans and tests. One fun way to greatly help your bending is not a specific stretch or exercise but another normal daily activity: apply the same healthy positioning to ascending any set of stairs. People spend fortunes on treatments for pain. adjustments. you need the hard realization that you lack normal function. Could you please recommend some stretches that will help?" I receive this inquiry often. Dr. Dr. She wisely reflected that she had probably lost much flexibility by not using normal bending and from "spending my life in chairs. and many others. and other musculoskeletal pain.Don't Confuse Exercise With Real Fitness by Jolie Bookspan. Zoe e-mailed me a second time and mentioned watching an Indie-pop movie. . and using healthy ones. gadgets. The good news is you do not need to "do" stretches and exercises. knee. emphasizes that you don't "do exercises" but simply stop the source of the injury by stopping unhealthy injurious movement patterns. walking. neck. then it is likely that you spend every day of your life moving in tight ways that create pain and perpetuate tightness. Plates. even the most resistant back. potions. sitting.
In summary: keep both heels down on the floor (right drawing) instead of raising heels (left drawing). FAWM Get a free. MEd. 2. Use healthy positioning for both bending and stairs and you will quickly gain functional and healthy strength and flexibility. built-in stretch for the Achilles tendon in the way your legs need to stretch during normal movement: 1. keep the front heel down and knee over the heel.Built In Functional Achilles Tendon Stretch by Jolie Bookspan. Keep your body weight over the whole foot. as described above and shown in the right-hand drawing below. use the good bending half squat. shift weight back toward you heels. sometimes called a lunge position. If needed. Every time you crouch to pick something up. good lunge to crouch with one foot in front of the other is described above and shown in the left drawing below. not toward the ball of the foot. Every time you bend for things with one leg in front of the other. Feet don't need to be this far apart. keep your body upright. Use for normal daily bending as well as built in stretching. PhD. not shifting forward toward or past the toe.3. Fast Fitness . .
sending them in fast and furiously." Since getting the idea of using healthy daily movement instead of injurious movement during daily life and exercise. tight. He has been taking ingenious photos using his camera phone. Robert stopped major causes of his injuries. This normal daily life activity practices lengthening under body weight during normal movement. His first story of fixing a painful back injury from weightlifting was: "Fixed Injuries.Many people stretch their Achilles tendon holding still. step up on your entire foot including the heel. When ascending stairs. down on the step. Bookspan Cardiovascular CleanUp .Good Bending for Housework by Jolie Bookspan. I enjoy hearing how he experiments with each thing.3. PhD. MEd. Get hundreds of free stretches built in to your day in a way that gives free muscle and bone building exercise too. Why do a few seconds of Achilles stretch then go back to shortened. and improving function. Got Strong. FAWM Reader Robert Davis has been enthusiastically sending in success story after success story. Is it such a mystery to get a pull during movement? Prepare your body how to stretch during movement. He has rapidly been getting strong using fun functional exercise. not just going thorough arbitrary motions and calling it exercise. Drawings of BackMan! (tm) copyright © Dr. not just the toes and ball of the foot. With Functional Exercise. and sees and understands how they work so he can incorporate the concepts into daily movement. Start with: . real life. Robert generously made a page to store visuals so you can link and see them.
good bending strengthens knees and does not cause knee pain.If you don't see the short movie above. leg and hip strength. MEd. leg strength and stretch. The constant up/down motion of the squat etc should get the heart rate up for a good cardio workout. and flexibility.com/photos/35939272@N05/3362661515/ Watch how he uses a healthful squat for real life. If you need to clean the house only pick up one item at a time. FAWM Being able to rise from the floor is natural lifestyle movement. described in the several articles above). hip strengthener.flickr. Lightly sit down on the floor and get up again without your hands. Click the arrow to run the video: . Robert writes: "Make a mess and pick up only one item at a time via a squat. Done properly. and independence during your everyday life .Normal. Han demonstrates in the short mpeg movie below. since it stop one major cause of back pain . try: http://www. Needed. Achilles tendon stretch. Built in Health by Jolie Bookspan. Why not kill two birds with one stone? Tired of the stationary bike? Do this for a half hour:" Good bending is natural built-in cardiovascular exercise. PhD. Rising From the Floor . not just 10 times in a gym. My martial arts student Ms. and back pain prevention. balance. warm-up for stretching.bad bending (bent over at the waist or hip. done in many places in the world by people up to the oldest years. It builds in mobility.
" http://www. but it should appear above for you to see. Don't lose your ability and need supports.Ed. but mental health. Video © copyright Dr. For the last 30 years or so. See the Emotional Fitness page for more about sunlight and effects to counter depression and dementia. can and should be a normal part of how you sit and rise so many times all day every day. as normal. Instead of making it a medical deal. each summer has brought warnings to stay out of the sun. built-in. PhD. M. and lift mood. Bookspan Sunlight Needed for Health by Jolie Bookspan. In 2007. then pay for PT and gyms to strengthen and stretch . Build in normal baseline of health when you move. Strength" http://www.escardio. I explained how and why it is necessary and basic movement. I took the movie that should appear above. baseline everyday health.Functional Agility. People actually said it was extreme and advanced.healthline. Flexibility. they show how to medically score ability to sit and rise from the floor.get it free. a study made big news that "Ability to sit and rise from the floor is closely correlated with all-cause mortality risk. Then in 2012.com/blogs/exercise_fitness/2007/11/fast-fitness-functional-agility. FAWM Sunlight is needed for not only physical health. practically zero tolerance for light . and used it for one of my Fitness Fixer (tm) articles "Fast Fitness .aspx?hit=dontmiss In the video.I taught this for years in the West before it was popular. remember thatbeing able to sot and rise from the floor with minimal trouble or need for support.html The company removed the video.org/about/press/press-releases/pr-12/Pages/ability-to-rise-correlatedmortality.
two more practices. Increasing studies are finding that melanoma skin cancer is not confirmed from lack of use of sun screen or from exposure to natural sunlight (other skin cancers are so be smart). I have been taught that ordinary glass transmits a proportion of UVA rays and blocks UVB which has some benefits. Avoid constant artificial lighting. depression. People spend much time losing full spectrum light because they cannot get it through window glass including auto windshield glass. but here is my prediction: Why do people allow so much . "Americans are losing interest in going outdoors. Lack of Vitamin D is now known to be directly linked to higher risk of lung cancer. In 2008." As health providers. "Practice and learn to be sedentary and overeat. Sunlight seems to have several effects. however you can also take a prudent approach to getting the several different beneficial effects of the sun. There also seems to be a sharp rise since then in incidence of serious diseases usually not seen in the young . even if cold (within reason). I have a simple recipe that I hope balances needed benefits of sunlight and stopping unwanted negative effects .soft and porous bones. dark glasses. Repeating what you have heard elsewhere is not science. Get light in your eyes. but to get sunlight in healthy ways for the several different crucial mental and physical benefits. I am not a researcher in radiation or light spectrum or effects on the body. one of which is helping the body produce Vitamin D. chronic body pain (fibromylagia and related). Scientific American published a survey finding. Get actual sunlight and fresh air inside the house and your vehicle. many of which cannot not be gotten though a vitamin supplement. diabetes. sunglasses. it will help get well (and well-being in the meantime). Sunlight filtered through glass is not full spectrum and does not transmit the rays associated with tanning and sunburn but also formation of Vitamin D." For everyone. translate into. and others. even if ill (within prudent parameters). Vitamin D is available in food sources. of all ages: Try to go outside every day. that on examination. diabetes. we need to see if part of that problem is from the practice of telling people that staying out of the sun is necessary for health.Junk Food Through Your Skin? Open your windows (where safe). Bundle up. sunscreens. urging hats. We also tell kids to finish everything on their plate and sit still . eyeglasses. Parkinson's disease. if you have to.exposure. This does not mean to stare at the sun and induce cataracts. high blood pressure. and many brands of contact lens.
in hyperbaric oxygen treatment. then for his Boss. The writings between you and "Inspirational Ivy" really helped to make me realize that I could be healthy and strong for many years to come as well as the posts of the Thai women in their 80's going strong! I think it is so unfortunate that aging and weakness are commonly believed to go hand in hand. He wrote me several impressive notes of using my work to fix his own injuries. AZ. "My co-workers have been receptive to your ideas and they have helped me greatly in thinking about and learning how to effectively explain your technique. Just ideas at this point.time for exposure through glass missing proportions of the spectrum. They are part of the CATCH after school program and I wanted to teach them some good movement habits to benefit them in their daily lives as well as in sports and play-time. no matter how helpful oxygen is. PhD. I have become inspired to teach some of your information to whoever is willing to listen. I thought that the information you provide on your web sites and in your books needs to reach more people. .com How To Start Healthy Functional Movement Programs by Jolie Bookspan. Sun Cats photo from Break. Stuart writes this update: "After months of reading your Fitness Fixer blog. The first thing I learned is that I have much improvement to make in my own movement. Today I taught for the first time in a semi-formal setting. Maybe sunlight exposure can also be gained using breaks (at least to turn over). MEd. I read your blog regularly and have always loved the inspirational stories that your readers have supplied. I awarded him an Academy Appointment for Making Community Projects Healthy. I had a friend who had helped fix his own back pain (bulged disc) take pictures for me. then requesting if he could use it formally to teach community projects. I think the problem needs to be addressed when children are young and before they ingrain bad health and movement habits. then put on sunscreen to go outside where they could get the rest of the spectrum they need? Perhaps we should keep the sunscreen mostly for indoors and get prudent amounts of full spectrum light when outdoors? Another conjecture . as well as helping my friend to fix his bulging disc. I think the health and fitness situation in our country can benefit from your work and after trying it out and seeing results. The group of kids I'm teaching are at the Archer Center in Tucson. Interesting to be able to test this. I suggest (like you have said) that everyone have a friend take candid pictures of them to test their progress. too much for too long is seriously unhealthy and treatments use 5 minutes "breaks" breathing regular air. FAWM Reader Stuart Wood knew that the way to healthier communities is getting up and teaching it.
The city of Tucson is starting a wellness pilot program in early January because of the high rate of strain related injuries. with stories to come.) Happy Graduation Mr. Stuart is working on two other community programs so far. "Thanks for the graduation present. I am also very inspired to keep at it myself because I want to be effective in my demonstrations and be a model student myself. It was quite the learning experience! The first group of children were between 8-10 or so and their attention spans were short and I couldn't achieve much with them in the short time. I taught them the side and chest stretches. See the first photos of Stuart's Stewards projects at http://www. Some did and some didn't. Because my friend (the one who I helped fix back pain) talked about the good your work had done for him with the aquatics supervisor at a recent wellness meeting for city employees. using wall for straight placement) and chest stretch and lunge. he already knew a little about what I was up to and is going to work with me to incorporate your method into the wellness program to teach employees at district meetings city wide! "I just graduated from the University of Arizona with a bachelors in anthropology.com/photos/stuartw. I would like to pursue graduate school but not sure in what field." "My teaching from today is listed under "Teaching to CATCH program" which is an after school health and wellness program. I think the best thing would be big exercises like pushups with neutral spine and lunge and activities full of movement because they seemed most interested in those things. I think in addition to teaching children I would like to teach the instructors because they are the primary source of information for the children. including a wellness Pilot program and a water harvesting project for his dry city of Tucson. The second group of kids were older and they were very focused and interested. Wood! . emphasizing relaxation and making it feel good. "What I realized most was how interested the instructor was."I was not sure how to start or what to teach exactly and time was limited for each group (only about 20 minutes) so I went to the Functional Fitness Friday posts and the (main) stretches like the side-stretch (done well at right. He summarizes: I went to the Parks and Rec Aquatics Supervisor and asked if I could teach and take some pics. couldn't have asked for better!" . I had them do the wall test and then stretch and see if they found a difference.flickr. he felt the difference at once between improper and proper techniques. I realized that teaching these age groups would require multiple sessions broken down into different sessions and incorporated into games.
"This was my first time volunteering with them and I didn't get a chance to teach but I did figure out how to dig and bend correctly myself. MEd.Photos © copyright Stuart Wood. Stuart writes: "The second group of pictures in the set (previous article) are from a water harvesting project run by the Water Management Group here in Tucson. PhD. FAWM Reader Stuart Wood did a magnificent thing. . The structures make use of street run-off in a way that reduces road and water pollution while at the same time "greening" the street by providing the plants with water which will eventually shade the side-walk and street and reduce the "heat-island" created by all the asphalt and concrete that attracts and absorbs sunlight/heat.Stuart's Community Health Stewardship Continues by Jolie Bookspan. He took charge and started teaching my work to reduce the high rate of strain-related injuries in his community for projects ranging from school health to senior health to water harvesting in his arid city of Tucson. Academy of Functional Exercise Medicine Community Projects Director Natural Hard Exercise . I have dug in the past for long hours with improper bending and what it a difference it makes! Soon I hope to teach the other volunteers so that in addition to being good stewards of the community they can also be good stewards of their health. It was a work-out and felt really good. We spent 5 hours digging and bending and planting. "The watershed admin is thinking the best thing for me to do would be to teach the various instructors so that they could then oversee the volunteers throughout the city.
com/Academy) and seeing the part about scholarships for Native Americans and the elderly. you rock!!!" Peggy I wrote back asking if she could start before the snow season ends. Cool to find that this morning on Fitness Fixer. FAWM Another reader has Fixed the Fitness for a community in a program so beneficial and potentially farreaching that I have given her an Academy Appointment. which was soon. Join us."I was looking at your web site (DrBookspan. Thanks again. "Recently there has been a wellness program implemented by the City of Tucson to reduce work-related strains and injuries. Peggy Santamaria is bringing my healthy daily life techniques to developmentally disabled adults. Peggy wrote: "Thanks. She had previously written me a success story of her own using good bending for shoveling snow all day without pain. MEd. he was more than helpful in suggesting ways in which I might be able to teach city workers in various settings and occupations. I hope I would have your permission to use Fitness Fixer techniques to help prevent injuries for these trainees. I put her success story up on my Fitness Fixer blog with step by step instructions so others could do it too. what activities and healthy movement retraining could she bring to them? .DrBookspan.com/AcademyStudents Photos © copyright Stuart Wood. Snow removal is one of their big programs. PhD. that intrigued me a lot. and that when the snow season ends. She has made a new program to transition developmental disability to Developmental Ability. when I talked to his supervisor. Here is my Academy Web Site of This and Related Work: www. Reports to come. They have not been exposed to your work yet but they have been exposed to stretches that are potentially damaging at worst and ineffective at best! My friend spoke kindly of me and how your blog and my advice had helped him so. Academy of Functional Exercise Medicine Community Projects Director Employment Programs for Developmentally Disabled Using LIfestyle Exercise by Jolie Bookspan. I am on the board of directors for the agency and really support the program. I would like to work with job coaches at a local agency that trains and finds employment for developmentally disabled adults. There is a large reservation just south of town for the Tohono O'odahm Indians." More work is in progress. You can create your own projects through my Academy of Functional Exercise Medicine. I have been thinking about how neat it would be to teach some of them.
and has been drawing and developing more teaching tools. "Hi Dr. "Very excited to report that I met with the Appalachian Crossroads staff and the trainees of the Mail Room Service Unit.DrBookspan. I will meet with his job coaches and staff on Monday afternoon to talk about healthier movements while on the job shoveling snow. PhD. See my Academy page . and my illustration Backman!™ to teach healthy movement to workers for a good day's work without injury and repetitive strain:. FAWM Peggy Santamaria wrote me that she was using my work.Peggy replied: "Just spoke with program director at Appalachian Crossroads. . Peggy has been working hard developing the program.www.com/Academy. and do the same for your own local world. But I will be well-armed to begin this task "My daughters and grandchildren are very proud.appalachiancrossroads. I just don't get any housework done. This is their web site if you want to check them out. landscaping. Off to teach a class. Our plan is for participants to gain skills and healthy work. Peggy wrote back: WOW!!! That's all I can say.write in your ideas in the comments for a good title for this program for the disabled to develop their abilities.the results Functional Fitness as a Lifestyle By Mail Room Workers by Jolie Bookspan. Send in your own ideas and stories. Next . vacuuming. Bookspan. you know). MEd. reduce injury and pain risk.com/" I am pleased to announce her appointment through the Academy of Functional Exercise Medicine (AFEM) as Director of Developmental Ability. etc. We hope our program with Appalachian Crossroads becomes a model for programs all over the nation like it. She drew the shovels for me for the Backman!™ illustration. and be proud role models. (They) said it was "awesome" and "Go Grandma Peggy!"" Join The Fun . The goal is to connect developmentally disabled adults with a paycheck for good work done well. The community gains important improvements in ways that are healthy for all. We are working on better names .Join in this work. www. I have read a gazillion of your fitness fixers (they are like peanuts.
I will make these photos into small posters that can hang in their workspace. These were distributed to the trainees with explanations for the staff about our new program. Santamaria's update with the successful outcome plus great photos."I had created some Backman!™ flash cards illustrating some of the daily work in the mail room. I personally congratulate and thank each participant: . We took pictures to document their great understanding of what we are working toward. "Peggy" Here is Ms. "They are all excited about what we are doing and are proud to be part of the Academy. "We then practiced some of the healthy movements needed for their work day. Then I met with the trainees and talked more about functional fitness.
Hi Dr. . As you know. I am working with staff and trainees at Appalachian Crossroads. Bookspan: "Here is an update on Academy activity. Maryland. a private nonprofit human service agency that primarily serves developmentally disabled adults in Garrett County.
expertise. The trainees in the mailroom provide support. . and manpower to process everything from daily statements to sales catalogs to monthly newsletters. More than 1.2 million pieces of mail go through the hands of 18 employees each year."One of the Appalachian Crossroads work units provides a "mail room" service to local businesses.
I met with staff and trainees of the unit to hand out instructional flash cards featuring Backman!™ going through the daily functions required in the mail room."As the Academy’s director of Developmental Abilities I set about creating a program using your work and Fitness Fixer to help the trainees work in a healthy way and be functionally fit. .
"The Appalachian Crossroads folks were super. They got right to it. . I took pictures that I am making into small posters for their work area. With the help of staff they were ready to work and demonstrate their functional fitness skills.
"Peggy Santamaria" This is a shining example of getting things done well."I will continue to work with these men and women as well as others in the custodial service unit. simply. It is a privilege to be working for the Academy and sharing your fitness message. the grounds crew. and the day program. supported employment. Thank you Peggy! Thank you Appalachian Crossroads staff and mail room! . and intelligently.
Thank you Peggy Santamriast Academy of Functional Exercise Medicine Developmental Abilities Director and the Appalachian Crossroads Mail room team Strengthen Independence. potions. and send your stories of using this work for Good.DrBookspan. MEd. PhD. expensive paraphernalia. or stop herniating a disc. medicines. . Fix Pain. and repeated treatments for the same problem: How long does it take to stop slouching. The Mail Room is teaching us how to keep things healthy and smart. or stop paying money to eat food that is bad for your health? It takes as long as you want to continue injurious ways. Save Money. FAWM Reduce reliance on gimmicks. Get Fit Faster . They are role models and generous guides for all of us.com/AcademyStudents Photos © copyright AFEM .Do It Yourself Personal Responsibility by Jolie Bookspan. Here is my Academy Web Site of This and Related Work: www.Readers. Use what they have done.
stop causes and do good instead. indirect route. and therefore are not familiar with its indications. Instead of causing common health problems. Bookspan: Faster Improvement in Strength and Health With Personal Responsibility: Prevent Back Surgery Free Exercise and Free Back and Knee Pain Prevention Healthy Bending Healthier Carrying .Get Free Ab Exercise and Stop Pain How Good Would You Look From 400 Squats a Day . If you throw trash. sessions. then spending time and money on drugs and treatments. adjustments. It is up to the person's view of their own body . Ongoing treatments are not short cuts. companies that normally engage in the distribution of free pens have not found the financial benefits of PR & A. 3." (etc). " Paul J. Jolie Bookspan is prescribing doses of Personal Responsibility and Activity for various joint pain conditions. or must they have others change them with constant treatments. How are you sitting right now? Do you slouch waiting for your pain treatments or back exercise class? 2. therapies. knee pain and foot problems.Built in Upper Body and Core Exercise Carrying Children Exercise Common Sense Discipline . "somatics. something in the news caused me to start thinking you should be in the news…….Reader Paul J wrote: "A few days after you left for your conference. She has also gone so far as to suggest its offlabel use may cure non joint ailments as well. it is no mystery when the place is trashy.do they want to stop damaging themselves and do beneficial things. "Since PR & A is neither a pharmaceutical nor a medical device. Stop doing unhealthy things and you feel better. but a long. scientist Dr. More on this topic by Dr. "Many doctors have not see PR & A in their patients or on pens.Turn Down Halloween Junk Food Bending Right is Fitness as a Lifestyle . "In other news today. Her work along with regular doses of PR & A will result in curing many forms of back pain.Just Stop Unhealthy Bending Upper Body Built in Functional Fitness Fast Fitness . Get free exercise of body and mind by taking personal responsibility for your own slouching. 1.
Halloween Ahimsa Thanksgiving Health Is Bad Martial Arts Good Exercise? Sure It Takes Effort.com/AcademyGifts . That's The Idea Of Exercise: Manage Your Own Meditation: Which Ancient Exercise Gives Focus and Concentration? All the More Reason To Try .cafepress. Don't Cause Another A Little Good Exercise. No Junk Food Kid Fitness Reading Maps Exercise Your Sense of Humor Healthier Heart Equinox .No Exercise Needed When Can You Take Personal Responsibility? How Often Should You Be Healthy? How Strong Is Your Arm? . Fix One Pain.Strengthen Character Easy Reminders How To Do It Yourself: www.Pro-Social Behavior Improves Health of All Fast Fitness .Better Legs and Pain Relief Comes From You Not The Exercise Ball Fixing Posture .Fun Exercise.Strong Spirit Treating Yourself and Others With Respect: Manage Emotions: A Healthy Mind in a Healthy Body Celebrate The Holidays Healthy Youth Parties .Overweight Still No Mystery Does an Exercise Ball Make You Sit Straight? Fast Fitness . a Lot of Bad Food .Exercise to Overcome Each Difficulty Want Weightlifting? Plant A Food Garden Fast Fitness Friday .Readers Find Out Health Can Occur on Weekends Too Mischief is Not Good Exercise .An Exercise in Treating People With Equality Fast Fitness .
… You're wrong I have gone to a chiropractor three times a week for years and I have to go or the pain comes back. How long until the exercises work?… " The "martyrs" blamed externals: " It is not possible to control how I stand or sit. The letters came in. PhD. the slouching just comes back by itself.Somebody Please Do My Personal Responsibility For Me! by Jolie Bookspan. "No problem.". or stop paying money to eat food that is bad for your health? It takes as long as you want to continue injurious ways. we'll spend the first two weeks in a hotel. bending right does fix my pain. hoping for magical externals to do it for them: " Can I use a posture brace until it works? … Is it until my shiatsu starts working? … My body worker says it takes 6 weeks for massage to make me aware of my body…My yoga teacher said the pain has to be worked through so I bend wrong to get used to it… OK. but every time I go back to bending wrong the pain comes back. that proves he is helping me…Another blog said to get a thousand dollar mattress and that will fix it… " . or stop herniating a disc. The real estate agent told them a problem with the house was that it was near the train. FAWM A couple was buying a house. I am fat/ weak/ large chested/ too thin to have muscles/ old/ young/ a person of privilege… You're wrong. MEd. said the couple. It would take the first two weeks to be able to sleep through it." At the beginning of the previous article (above) was the question. Some missed the whole point. I do the exercises 10 times. rumbling noisily by every night. "How long does it take to stop slouching.
Relax does not mean slouch. I won't !!!…" 1. and want direct.Patient True Success Stories Can you put down counterproductive behaviors? . 2. no gadgets or clothing with straps.Some of the whining was comical: "You can't expect me to actually try to remember that… You're wrong. free. It seems to be a 'sign of the times' to do pills and blame. Keep good habit and they can heal. No exercises. Be prepared to have fun and use your brain. I won't. Stop tensing your body and it will not be tight and tense any longer. The moment you bend right. Not testimonials. then of course go to another method and comment there about your pain. make you bend right and stand in the kitchen preparing meals with healthful stance. and be healthier and stop disc pain by sitting so that my back does not hurt? I won't. you will be able to sit more comfortably. The moment you change to healthier sitting habits. not hunched. If you don't like to have it free. 3.Exercise to Overcome Each Difficulty Fitness Myths: . you can fall over laughing at that)… Don't you know that it hurts my back to sit at a desk to read your book on fixing pain? Excellent readers sent the brains: "You expect me to actually get free exercise using my muscles to make my own life better?? Congress will hear about this!… I can move my own body? Shocking!… Burn more calories. you will stop injurious forces on the discs and knees. The method you choose to fix your injuries depends on your view. no pills. smiling and contented instead of poisoning your body with stress chemicals that you generate yourself through hurtful behaviors. Where to Start (if you want a better life. and in a way that uses your own body to get exercise as part of your life. This article and all my other methods are for people who would be embarrassed to whine. but tutorials so you can do it too . Time for change to something healthier (if you want). no mattresses. no one is making you): Read Inspiring Stories from real readers who used my work. intelligent ways to get their own life back. quickly. breathing not grunting. my body FORCES me to slouch… I have read all your posts and you didn't mention posture or answer readers when they asked (for new readers.How Strong Is Your Arm? Readers Find Out Secret To Get Better and Fitter All the More Reason To Try . shoulders back.
work. athletics.com/FitnessLifestyle. Up to you. . http://www. By her 70th brthday she had added 10 more pushups to do 40.html This is a short movie I took several years ago of my student Leslie when she was only 67 years old. Check back as I add additional articles above. and programs below (in More For You).Click this page to read the descriptions if you want the right book for your injury or life goals. How Many Legs Does a Dog Have If You Call the Tail a Leg? Beware of Hype in Training Methods Gluteal Muscles Myth . move well (you don't have to sit at a desk and read anything to use them): All information in one place Books . and send in your successes to add to this page. speaking to the unprincipled Squire of Gothos I have lots more functional fitness for life. Bookspan's Backsavers Personality responsibility photo by kd7irj "I object to intellect without discipline. Spock. Dr. I object to power without constructive purpose" . Bookmark this page and do your pushups with her every day until you can do more.drbookspan.Mr.. bend.Shaking The Dog's Paw Easy reminders to sit.
sports. which is my big reward. Better Earth. Tweet nice notes and success stories how you are better. More info about each of the books featured below. Study With Dr. work. Bookspan Basics .More For You: Send your photos and success stories showing the principles in action to me on TWITTER! Prizes for the best ones.Mental and Emotional Fitness as a Lifestyle. All the books together cost less than your prescription pain killers. Learn and promote functional health with UNcommon sense gifts from the Academy. plus more of my books are on my BOOKS page. . Click for Classes and Private Appointments. gym. and team programs. and show you how to never need them again. Academy of Functional Exercise Medicine. Skill sets that teachers and trainers can use in school. fitness. Books. Fellow Advancement. Spirit Training . Awards. quick & short. Bookspan's Adventure Medicine T-shirts and Mugs. Free Membership. Fix your pain and get healthier. Bookspan. Making health care healthy. Learn and Get Certified in Breakthrough techniques. Follow for health updates. More Free Summary Articles for Training the Body and fixing pain Dr.Programs of functional physical training as a lifestyle for healthier life.
Part 1: Stop back pain without needing exercises. innovative. just stopping injurious spine position.neck pain. Classic for Divers .Fun. spirit. Health & Fitness" THIRD edition . and body. Jolie Bookspan. Jolie Bookspan from the books. healthier brain. nutrition.Info in this article copyright © Dr. "Healthy Martial Arts" is the strategy manual for your life. Stretching Smarter Stretching Healthier . Healthy Martial Arts .to retrain neutral spine. Fix Your Own Pain" It's all here . shoulder and hip pain. knee pain. ankle and foot injuries. the Navy researcher who did the work in the field. and everything else.hard to find. immediately useful.Fixing pain. (Green was old) Get the new BLUE. back pain. BLUE cover is the latest edition. More Sharing ServicesShare this page . wrist pain. smarter fitness. Written by Dr. featuring actual patient stories in every chapter. Ab Revolution™ Expanded THIRD ed .Wealth of information for any athlete or exerciser to train all aspects of body and spirit.core training the way your body needs it for real life function . and having fun doing it throughout your life. Healthy Martial Arts is the top of the line book (of my books) for exercises and athletes.Diving Physiology in Plain English . Sun Tzu's "The Art of War" is the classic strategy manual in business and power. preventive medicine. and part 2: Exercises for abs and core without flexion.
Bookspan. and photos are © protected copyright. reprint info. If your ideas are any good.drbookspan.com/clinical. Jolie Bookspan from the books Stretching Smarter Stretching Healthier. To cite this article or any parts. etc here. and link to this siteDrBookspan. you'll have to ram them down people's throats.com at the top and bottom of your reprinting. .com/books. not the pain). http://www. Fix Your Own Pain. Be Healthy . drawings.html SUCCESS STORIES http://www.html SPORTS http://www.html BOOKS . Drawings of Backman!™ copyright © Dr. send it to a friend (the article. wording or links. A suggestion to get my books is also nice. put author Dr.That said. No Derivative Works License means no changes to content. More LEGAL waivers.Respect Copyright Don't worry about people stealing your ideas.drbookspan. and others.com/PatientStories.Howard Aiken Information. Back To Article This article is copyright and here to benefit the world to Make Exercise Healthy Medicine™ If fixes your pain.drbookspan.
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