Muscular retraining for pain-free living

Contents
	Introduction
	1
	Presence of Mind, Presence of Body
	Process and Goal
	Restraining Versus Guiding
	Awareness and Concentration
	Becoming Aware of What Is Actually Happening
	EXPLORATION 1
	2
	Kinesthesia: The Sixth Sense
	The Kinesthetic Sense
	Kinesthetic Awareness
	Kinesthetic Dysfunction
	How the Kinesthetic Sense Becomes Dim
	From Dim to Dysfunctional
	Kinesthetic Dysfunction: Case Studies
	Movement Patterns
	3
	How Movement Patterns Develop
	Influences on Movement Patterns: Sarah
	Movement Patterns and Skilled Movement
	Repatterning Your Dysfunctional Movement Patterns
	EXPLORATION 3
	Musculoskeletal Pain: Causes and Effects
	The Musculoskeletal System
	The Nervous System
	Muscle Function
	Muscle Contractions and Pain
	Carriage, Alignment, and Posture
	5
	Easy Movement in the Field of Gravity
	Your Body’s Tensegrity Structures
	Tensegrity for Internal Suspension
	Your Body’s Balance Point
	Whole Movement
	Alignment and Misalignment
	Spinal Curvature
	Pelvic Tilt
	Cumulative Strain in the Limbs: Case Studies
	6
	Emotions: The Hidden Cause of Muscular Pain
	Moderation and Extremes
	Neuromuscular Reflexes Triggered by Stress
	Psychogenic Pain
	Mental Anticipation of Pain
	Allowing Your Feelings
	Your Emotional Intelligence
	A Chicken or Egg Situation
	Exercise Fundamentals
	Creating a Long Arc
	Doing All Exercises Slowly and with Full Awareness
	A Word Regarding Painful Exercise
	Lower Back Pain, Part I
	8
	Sensing
	Imagining
	Objective
	Position
	Objective
	Position
	Lower Back Pain, Part II
	Objective
	Position
	Optional Position
	Sensing
	Imagining
	EXERCISE 8: Center Rotation Prerequisites
	Sensing
	Imagining
	Position
	Sensing
	Imagining
	10
	Hip, Knee, and Leg Pain
	Position
	Imagining
	Objective
	Position
	Sensing
	Imagining
	11
	Upper Back, Shoulder, and Neck Pain
	Position, Part 2: Forward Bend
	Sensing, Part 1: Standing Hip Flexion
	Imagining, Part 1: Standing Hip Flexion
	Sensing, Part 2: Forward Bend
	Imagining, Part 2: Forward Bend
	EXERCISE 14: Wall Push-Up Prerequisites
	Objective
	Position
	Imagining
	Imagining
	EXERCISE 16: Neck Rolls Prerequisites
	Position
	Sensing
	Imagining
	12
	Shoulder, Elbow, and Wrist Pain
	Position, Part 1
	Objective
	Position
	Sensing
	Imagining
	Resting, Standing, Sitting, Walking
	Standing
	EXERCISE 21: Standing Prerequisites
	Position
	Sensing
	Prerequisites
	Position
	Sensing
	Imagining
	Sitting
	Objective
	Position
	Walking
	Prerequisite
	Objective
	Position
	Sensing
	Acknowledgments
	Appendix: Pain Areas
	Index