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

130 Pages·2018·21.41 MB·English

STRENGTHEN
YOUR BACK
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STRENGTHEN
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STRENGTHEN
YOUR BACK
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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
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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.
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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.
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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
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