Are You Tense? The Benjamin System of Muscular Therapy: Tension Relief Through Deep Massage and Body Care PDF
Preview Are You Tense? The Benjamin System of Muscular Therapy: Tension Relief Through Deep Massage and Body Care
ARE YOU TENSE? THE SYSTEM BENJAMIN MUSCULAR THERAPY OF Tension through deep massage relief and body care BY BEN BENJAMIN E. j Digitized by the Internet Archive 2012 in http://archive.org/details/areyoutensebenjOObenj ARE YOU TENSE? ARE YOU TENSE? The Benjamin System of Muscular Therapy TENSION RELIEF THROUGH DEEP AND MASSAGE BODY CARE BY BEN D BENJAMIN, E. Ph. PHOTOGRAPHS BY RICHARD BLINKOFF PANTHEON BOOKS, NEW YORK © Copyright 1978 by Ben E. Benjamin All rights reserved under International and Pan-American Copyright Conventions. Published in the United States by Pantheon Books, a division of Random House, Inc., New York, and simultaneously in Canada by Random House of Canada Limited, Toronto. Library of Congress Cataloging in Publication Data Benjamin, Ben E., 1944- Are You Tense? Includes index. 1. Relaxation. 2. Stress (Physiology). 3. Muscles. 4. Exercise. 5. Massage. I. Title. RA785.B46- 613.7'9 77-88778 ISBN 0-394-49511-X ISBN 0-394-73499-8 pbk. Line drawings by Bonnie Warwick Anatomical drawings by Carol Ann Morley Anatomical illustration on page 57 (Figure 1-3) by Steven Baker Book design by Kenneth Miyamoto Manufactured in the United States of America 68975 TO ALFRED KAGAN forhis warmth and guidance throughout my career 431 6 CONTENTS List of Anatomical Drawings x Exercise and Health 15 Foreword, by Nathaniel Hollister, M.D. xi Travel Care 1 Preface xiii Chapter 4 DRUGS 18 Acknowledgments xv Alcohol 18 Chapter TENSION 3 Smoking 19 1 Mechanical Causes of Tension 4 Hard Drugs 19 Emotional Causes of Tension 4 Soft or Hallucinogenic Drugs 19 Tension as a Function of Time 5 Chapter 5 DANCERS AND DANCING 22 Effects of Excess Tension 5 Chapter 6 EXERCISE: AN AID TO Chapter 2 MUSCULAR THERAPY 7 RELIEF OF EXCESS Deep Massage 7 TENSION 29 Tension-Release Exercises 7 Eyes 30 Body-Care Techniques 7 Jaw 32 Postural Realignment 7 Neck 33 Case Studies 8 Arm and Hand 34 Some General Principles of Muscular Therapy 9 Shoulder 35 General Upper-Body Techniques 36 Chapter 3 GENERAL BODY CARE 11 Hitting Exercises 37 Baths 1 Deep Breathing 38 Deep Breathing 12 The Ball Techniques 38 How You Eat Small-Ball Techniques 38 1 Chair-Ball Techniques 39 Sleep 13 Large-Ball Technique 40 Vacations 13 Lower Back and Waist 40 Tight Clothes 13 Legs and Feet 42 Shoes 13 The Following Are Primarily Warm-Up Exercises45 Beds 14 Warm-Ups 48 Chairs 14 Dance Warm-Up 48 Tables and Desks 1 Sports or Athletic Warm-Up 49 Elevating the Legs 15 Runner's Warm-Up 49 11 CONTEXTS Vlll CHAPTER 7 DEEP MASSAGE: MUSCULAR Muscular-Pain Syndrome—A Functional THERAPY THEORY AND Approach 71 Spasms 72 TECHNIQUE 50 A Case of Lower-Back Pain 73 Getting Started 50 Causes ofTension in the Lower Back 73 Being Relaxed 51 Lower-Back Movements 75 Brain-Hand Coordination 51 Where the Tension Lies 51 Lesson Three: The Shoulders 83 Watching the Face 51 The Shoulder Joint 83 Pain Tolerance 52 Muscles of the Shoulder 84 How Testing Your Pain 52 to See Tension in the Shoulders 85 Causes of Tension in the Shoulders 86 Don't Let a Friend Crack Your Back 52 Fear of Pressure 86 Problem-Solving Techniques 52 Shoulder Movements 86 Talking During Massage 52 Supplies You Need 52 Lesson Four: The Neck 93 Creams and Alcohol 53 Breathing 93 Attire 53 Healthy versus Unhealthy Muscles 93 When NOT to Massage 53 Muscles of the Neck 93 The Importance of Practice 53 Neck Tension Test 93 Lesson One: The General Back 55 How to See Tension in the Neck 94 Leaning and Breathing 55 Causes ofTension in the Neck 95 The Firm Drag 55 Neck Movements 95 Stroking/Kneading Techniques 55 Pressure Techniques 57 Lesson Five: The Deep Back 102 Muscles and Bone Structure 59 Rhythms 102 Joints 59 Breathing 102 Muscles of the Back 59 Transition Movements 102 Why Work on the Back First? 59 The Run-Through Exercise 103 How to See Tension in the Back 60 Greater Mobility Increases Recovery Rate 103 Causes of Tension in the Back 60 Deep-Back Movements 103 How to Feel Tension in the Back 60 Defining Terms 60 Lesson Six: The BackThighs 111 Corrections 60 Muscles of the Back Thighs 111 Your Position While Working 60 How to See Tension in the Back Thighs 112 Left- and Right-Handedness 61 Causes of Tension in the Back Thighs 112 General-Back Movements 61 Thigh Movements 112 — Alcohol Its Application After Treatment 69 Lesson Two: The Lower Back 70 Lesson Seven: The Calves 121 Parts of the Hand 70 The Bones 121 Dribbling the Hands 70 Ligaments and Tendons 121 Finding the Spinal Curve 7 How Movement Is Produced 121 Muscles of the Lower Back 7 Muscles of the Calves 122 How to See Tension in the Lower Back 71 A Torn Cartilage Is Not Tension 122
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