Working Without Pain: Eliminate Repetitive Strain Injuries With Alexander Technique PDF
Preview Working Without Pain: Eliminate Repetitive Strain Injuries With Alexander Technique
Sherry Berjeron-Oliver and Bruce Oliver Working Without Pain Eliminate Repetitive Strain Injuries With Alexander Technique- ^ 7 0) ON F ; LIC LIBttAi I pley Square Working Without Pain Digitized by the Internet Archive 2014 in https://archive.org/details/isbn_9780965104708_0 Working Without Pain Eliminate Repetitive Strain Injuries With theAlexanderTechnique SherryBerjeron-Oliver & Bruce Oliver Pacific Institute for theAlexanderTechnique Pacific Institute forAlexanderTechnique 930Alhambra Blvd. #270 Sacramento, CA95816 (916) 448-7424 WorkingWithout Pain: Eliminate Repetitive Strain Injuries withAlexanderTechnique © Copyright 1997bySherryBerjeron-Oliver,BruceOlive Publishedby PacificInstitute for AlexanderTechnique 930Alhambra Blvd.#270 Sacramento,CA95816 (916) 448-7424 oeijeron-uiiver,Sherry Workingwithoutpain eliminaterepetitivestraininjurieswith : & Alexandertechnique/SherryBerjeron-Oliver BruceOliver. p. cm. PreassignedLCCN: 96-68768 ISBN0-9651047-0-2 — 1. Overuseinjuries Treatment. 2.Alexandertechnique. I. Oliver,Bruce. II. Title RD97.6.B47 1997 617.47044 QBI96-40284 ACKNOWLEDGEMENTS Shoshana Alexanderwho made the bookwhat it is today, Heidi Pfankuch for her continousfriendship,AldrichPattersonforplantingthefirstseed,CathyPollockfor helpingtowaterthelittlesproutsandGayleKimballforhercontinualfeedback. Jan Manella,HarrietBerman,FrancesSchmooklerandNaomiDavisforedittingsupport. PeggyStithandMarisolMayellfortheirphotographicassistanceandallourtrainees forthepast4years.TomysisterAlysonforbeingagreatsisterandJeanneandMatt fortheirlovingsupport. ForwardbyMayamaMorehart,M.D. EditedbyShoshanaAlexander FormattingbyDavidHurst CoverdesignbyPaulBohanna CoverphotographbyJohnShern IllustrationsbyCatherineR. Seymour PhotographybyRudyGiscombe PhotographmodelDorothyOrmes Allrightsreserved. Nopartofthisbookmaybereproducedinanymannerwithout writtenpermissionofthepublisher. Theinformationandproceduresinthisbookarenotintendedtosubstituteformedi- caldiagnosisandtreatment. Theauthorandpublisherurgethereadertocheckwith aqualifiedhealthprofessionalincaseofaseriousinjuryorillness. Thisbook isdedicatedto Ourchildren ColeandAlexandrafortheirpatience OurparentsHarrietandHackfortheirconstantsupport with loveandgratitude Contents Foreword by MayamaMorehartM.D 10 Introduction 11 Chapter 1 : Your Risk and Your Advantage 15 Introducing the magnitude ofRepetitive Strain Injuries (RSI's) in the workplace What is your Risk? 16 The Impact ofStress on the Body 17 The Body at Risk 19 What is yourAdvantage? 20 The Primary Control 21 What is the Alexander Technique? 23 Ergonomics Is Not Enough 23 Chapter 2: Hidden Causes of Repetitive Strain Injuries 27 How and why does Risk develop in one person hut not another? Psycho-Social Stress 29 Faulty Messages 31 Unconscious Learning 31 Conscious Imitation 33 Mental and Emotional Patterns 34 Structural Differences and Injuries 35 Chapter 3: Early Detection 39 The key to recovery and prevention The "Epidemic" Phenomenon 39 Progressive Stages of RSI 41 Commonly Occurring RSI's 42 Tension Neck Syndrome, Cervical Syndrome 43 Thoracic Outlet Syndrome 45 & Rotator CuffTendinitis Bicipital Tendinitis 46 Epicondylitis 48 Carpal Tunnel Syndrome 50 Herniated and Deteriorated Discs 52 Sciatica and Low Back Pain 54 & Hip, Knee, Ankle Foot Problems 55 Beginning with Awareness 61 Questions to identify your Risk 57 Chapter 4: Tools For Change 59 The guidingprinciples ofchange to helpyou gainyourAdvantage against RSI Awareness 61 Pause 64 Direction 65 Chapter 5: Command Your Advantage 69 The basic proceduresfor establishingyourAdvantage The Semi-Supine Position (lying down) 69 Setting Up 70 The Lying Down Procedure 71 The Button 73 Locating the Head-NeckJoint 74 Standing 76 Walking 79 Walking Game 81 Chapter 6: Working at the Desk and Keyboard 83 ApplyingyourAdvantage to working in an office environment What Makes a Good Chair? 84 Sitting with Your Advantage 85 Sitting Procedure 88 Procedure for Bending from the Hip 90 Applying YourAdvantage to Looking Down at the Keyboard or Work Surface 91 Procedure for Looking Down 93 Raising Your Hands to the Keyboard 94 Anatomy of the Arms and Hands 95 Freeing the Forearms and Wrists 98 Dangerous Positions for the Wrists at the Keyboard or Mouse 99 Procedure for Raising Your Hands to the Keyboard 102 Using the Telephone with YourAdvantage 103 Procedure for using the Phone 104 CHAPTER 7: The Driver 107 ApplyingyourAdvantage to driving in ajob or as a commuter Features of a Supportive Seat in YourVehicle 109 What IsYourAdvantage in the Driver's Seat? 112 Procedure for Sitting in the Driver's Seat 113 Expanding the Body while Driving 115 Opposing Arms Procedure to Release Tension 116 Opposing Legs Procedure to Release Tension 116 Moving withYour Advantage while Driving 117 Procedure for Reaching Forward and Turning in Your Seat 120 CHAPTER 8: Reaching and Looking Up 123 ApplyingyourAdvantage injobs that require standing and using arms in a raised position Who Is At Risk and WhatAre the Common Injuries? 124 Reaching Out and Up 124 What's going on with your legs? 128 What about your arms? 128 Tendencies to inhibit or avoid while bending 124 The Arm Raising Procedure 130 RaisingYourArms AboveYou 131 The Importance ofPause 132 Hip and Knee Joints 133 Locating Hips and Knees 134 The Lunge 134
The list of books you might like
