ebook img

Strengthen Your Back Exercises to Build a Better Back and Improve Your Posture PDF

130 Pages·2018·21.41 MB·English
by  
Save to my drive
Quick download
Download
Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.

Preview Strengthen Your Back Exercises to Build a Better Back and Improve Your Posture

STRENGTHEN YOUR BACK US_001_Half_Title.indd 1 04/07/18 5:28 PM STRENGTHEN US_002-003_Title_Page.indd 2 04/07/18 4:28 PM STRENGTHEN YOUR BACK US_002-003_Title_Page.indd 3 04/07/18 4:28 PM CONTENTS SECOND EDITION Editors Priyanjali Narain, Isha Sharma US Editor Jennette ElNaggar Project Art Editor Rupanki Arora Kaushik Jacket Editor Amelia Collins Jacket Designers Stephanie Cheng Hui Tan, BACK & NECK ANATOMY Suhita Dharamjit Senior DTP Designer Harish Aggarwal Jackets Editorial Coordinator Priyanka Sharma Managing Jackets Editor Saloni Singh THE SPINE 8 Jacket Design Development Manager Sophia MTT Producers, Pre-Production Sachin Gupta, Jacqueline Street THE SPINAL CANAL AND NERVES 12 Producer Alex Bell Managing Editor Angeles Gavira Guerrero Managing Art Editor Michael Duffy Associate Publishing Director Liz Wheeler MUSCLES AND LIGAMENTS 14 Art Director Karen Self Design Director Philip Ormerod Publishing Director Jonathan Metcalf HOW THE BACK WORKS 16 FIRST EDITION Senior Editors Gareth Jones, Ed Wilson Senior Art Editors Gillian Andrews, Keith Davis Project Editors Corinne Masciocchi, Hannah Bowen, Cécile Landau, Scarlett O'Hara US Editor Jill Hamilton US Medical Consultant Eric N. Dubrow, MD DIAGNOSIS & TREATMENT Project Art Editors Phil Gamble, Yen Mai Tsang Production Editors Joanna Byrne Production Controller Sophie Argyris Jacket Designer Mark Cavanagh SYMPTOMS CHARTS 20 Managing Editor Stephanie Farrow Managing Art Editor Lee Griffiths NECK 20 Illustrators Philip Wilson, Debbie Maizels, Mark Walker, Debajyoti Dutta, Phil Gamble, Darren Awuah MIDBACK 22 LOW BACK AND LEG 24 This American Edition, 2018 First American Edition, 2013 Published in the United States by DK Publishing 345 Hudson Street, New York, New York 10014 CONSULTING YOUR PRIMARY CARE DOCTOR 26 Copyright © 2013, 2018 Dorling Kindersley Limited DK, a Division of Penguin Random House LLC CONSULTING A PHYSICAL THERAPIST 28 18 19 20 21 22 10 9 8 7 6 5 4 3 2 1 001–195554–Nov/2018 CONSULTING AN OSTEOPATH OR CHIROPRACTOR 31 All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored OTHER TREATMENTS 32 in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner. Published in Great Britain by Dorling Kindersley Limited. A catalog record for this book is available from the Library of Congress. ISBN 978-1-4654-7726-2 PREVENTING & COPING WITH PAIN DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special IMPROVING YOUR POSTURE 36 Markets, 345 Hudson Street, New York, New York 10014 [email protected] Printed and bound in China EXERCISE AND SPORTS 40 A WORLD OF IDEAS: SEE ALL THERE IS TO KNOW THE BENEFITS OF STRETCHING 42 www.dk.com US_004-005_Contents.indd 4 30/05/18 11:08 AM MEDICAL EDITOR Dr. Michael Peters is Consulting Medical Editor to the British Medical Association and Director of the Doctors for Doctors Unit at the BMA, having previously worked as a GP. CONSULTANT EDITORS EATING FOR HEALTH 44 Dr. John Tanner is a private practitioner in musculoskeletal and sports medicine with AT THE OFFICE 46 a special interest in back injuries and their treatment. He qualified in medicine and LIFTING AND CARRYING 50 psychology in London and trained as a general practitioner, then went on to study DOING HOUSEWORK 52 medical and osteopathic methods of manipulation, physical fitness training, sports injuries, and pain management. He now runs WORKING IN YOUR GARDEN 54 a multidisciplinary clinic in West Sussex that specializes in musculoskeletal problems DRIVING YOUR CAR 56 (www.ovingclinic.co.uk), is Education Chairman of the British Institute of Musculoskeletal LYING DOWN AND SLEEPING 58 Medicine, and organizes the teaching program for doctors in this field. He lectures for the International Spine Intervention Society WASHING AND DRESSING 62 in Europe and is Co Clinical Lead at Bupa Health and Wellbeing, Barbican, London. MOVING AROUND 64 Eva Niezgoda-Hadjidemetri  Msc MCSP HPC is a musculoskeletal physical therapist who gained a Masters degree in Physical Rehabilitation in Warsaw, Poland, after which she worked in Warsaw’s Rehabilitation Centre. MAINTENANCE & REHABILITATION EXERCISES Since moving to the UK in 1986 she has attended numerous postgraduate training courses in manual therapy, gaining an NECK AND BACK 68 extensive knowledge of Maitland, Cyriax, McKenzie, and neurodynamic methods. A BACK AND BUTTOCKS 86 specialist in the rehabilitation of neck and back conditions, with a special interest in sports injuries and hypermobility syndrome, Eva currently works at the 999 Medical & Diagnostic Centre, London. GLOSSARY 122 Disclaimer The information in this book is designed to help you make informed decisions about your health, diet, INDEX 124 fitness, and exercise/rehabilitation program. It is not intended as a substitute for professional advice from doctors and/or physical therapists. If you suspect that ACKNOWLEDGMENTS 128 you have an injury or other medical problem, you should seek the approval of your doctor and physical therapist before you begin any form of exercise. Neither the publisher nor anyone else involved in the preparation of this book is engaged in rendering professional advice or services to the individual reader. For further advice on safety, see page 128. US_004-005_Contents.indd 5 30/05/18 11:08 AM US_006-007_Chapter1_Opener.indd 6 28/05/18 3:23 PM BACK & NECK ANATOMY This chapter gives an overview of basic anatomy, helping you to understand the structure of your back and neck, and how your body functions. Detailed anatomical diagrams examine the spine and explain how it links up with the nerves, muscles, and ligaments that surround it. US_006-007_Chapter1_Opener.indd 7 28/05/18 3:23 PM 8 BACK AND NECK ANATOMY THE SPINE Your spine is the central support system for your entire body, assisting with nearly all movement, while Skull supporting and protecting your spinal cord. It must be firm enough to support your body weight when standing, yet flexible and strong enough to anchor your body while helping your upper and 7 cervical lower limbs to move smoothly. vertebrae Acromion Shoulder blade (scapula) 12 thoracic vertebrae Ribs 5 lumbar vertebrae Iliac bone 5 sacral vertebrae (fused) 4 coccygeal vertebrae US_008-009_Anatomy.indd 8 28/05/18 3:23 PM

See more

The list of books you might like

Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.