Pain-Free Sitting, Standing, and Walking: Alleviate Chronic Pain by Relearning Natural Movement Patterns

Pain-Free Sitting, Standing, and Walking: Alleviate Chronic Pain by Relearning Natural Movement Patterns

by Craig Williamson
Pain-Free Sitting, Standing, and Walking: Alleviate Chronic Pain by Relearning Natural Movement Patterns

Pain-Free Sitting, Standing, and Walking: Alleviate Chronic Pain by Relearning Natural Movement Patterns

by Craig Williamson

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Overview

Most of us take the acts of sitting, standing, and walking for granted, but for those suffering from back, muscle, and joint pain, even these seemingly simple actions can be extremely uncomfortable. Poor body alignment or habitual movement patterns that crop up when we compensate for a bad back or painful neck can only further exacerbate existing issues—and create new problems.

In this accessible workbook, Craig Williamson demonstrates how by just doing these three basic actions with optimal body alignment and attention, you can help free yourself from existing pain and prevent further injury. The protocol is simple but extremely effective, and step-by-step photos guide you through every exercise. Williamson’s approach has been praised by physicians, physical therapists, coaches and sports trainers, yoga instructors, and patients.

Product Details

ISBN-13: 9781590309711
Publisher: Shambhala
Publication date: 04/09/2013
Pages: 140
Product dimensions: 6.50(w) x 9.00(h) x 0.40(d)

About the Author

Craig Williamson, MSOT, is an occupational therapist who treats patients with persistent pain problems. He is the pioneer of Somatic Integration (www.somaticintegration.com), an approach to muscular pain relief that includes muscular retraining techniques and specific, targeted exercises. He lives and practices in Portland, Maine.

Table of Contents

Acknowledgments ix

Introduction 3

Kinesthetic Awareness 4

Pain and Emotions 4

How to Work with the Exercises in This Book 5

1 Sitting 9

A Brief Overview of the Pelvis and Spine 10

The Hip Joint 14

The Iliacus and Psoas Muscles 16

Carriage of the Head 19

The Back Muscles 24

Key Points for Sitting 26

Sitting Exercises 27

2 Standing 39

Gravity and You 40

The Central Vertical Axis 42

The Pelvis 42

The Spine 49

The Feet 51

Relaxed Ankles 55

Three Frequently Asked Questions about Standing 56

Bending Down 60

Key Points for Standing 62

Key Points for Bending at the Hips 63

Standing Exercises 63

3 Walking 77

Connection to the Earth 77

Walking 79

The Feet and Legs: What Happens When You Walk 81

The Pelvis and Hips: What Happens When You Walk 84

Key Points of Walking (for the Left Brain) 89

Even Simpler Key Points (for the Right Brain) 91

Walking Exercises 92

Afterword 101

Appendix 105

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