Cultivating a Sustainable Core

A Framework Integrating Body, Mind, and Breath into Musculoskeletal Rehabilitation


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Elizabeth Duncanson,Masha Pimas,Shelly Prosko,Alicia Freile
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Acknowledgements Disclaimers Foreword by Shelly Prosko Preface Author Journey Core Concepts How To Use This Book PART I: CORE FOUNDATIONS 1. Introduction To The Core Integrated and Holistic Rehabilitation Trends Regional Interdependence Bio-Psycho-Social-Spiritual Models of Health 2. Introduction To Yoga Koshas Eight Limbs of Yoga 3. Layers Of The Core 4. Basic Terminology Planes of Movement Relative Anatomical Locations and Movements PART TWO: THE SUSTAINABLE CORE 5. The Bony Core Bony Core Anatomy Neutral Spine Posture Discussion How to Find a Neutral Spine Zone Passive Connective Tissue Fascia Tensegrity 6. The Muscular Core Core Muscles Proximal Stability Yields Distal Mobility Sustainable Core Muscles Pelvic Floor Muscles (PFM) Healthy PFM PFM Influencers Compromised PFM PFM Rehabilitation Coordination of PFM with Abdominal Muscles Transverse Abdominis Muscle (TVA) Healthy TVA Compromised TVA Parallel PFM and the Diaphragm Respiratory Diaphragm Muscle (RD) Traditional Core Intra-Abdominal pressure "Wings" Kinetic Chain Theory Glottis / Vocal Folds Three Diaphragm Muscles Axial Extension and Co-contraction Exploring The Sustainable Core Muscles Barriers to Sustainable Core Recruitment Barrier 1: Chronic Poor Posture with Crossed Syndromes Barrier 2: Unmanaged Intra-Abdominal Pressure Barrier 3: Persistent Overuse of Accessory Breathing Muscles 7. The Breathing Core Breathing Mechanics Inspiration Accessory Inspiration Muscles Expiration and Accessory Expiration Muscles Breathing Pattern Disorders (BPD) Chest Breathing Mouth Breathing and Sleep Apnea Respiratory Muscle Training Hyperventilation Emergency Core Muscles (Accessory Breathing Muscles) Sympathetic Core Muscle Recruitment Vagal Tone Pranayama Deep Slow Breathing Polyvagal Theory Abdomino-Diaphragmatic Breath (Calming Breath) Thoraco-Diaphragmatic Breath (Centering Breath) Three-Part Breath (Dirga Pranayama; Full, Yogic Breath) Ujjayi Breath (Controlled Glottal Breath) Three Diaphragms and Energy 8. The Mindful Core Why Does Yoga Work? Heart Rate Variability (HRV) and Vagal Tone Gut-Brain Axis Interception Mindfulness Conscious Competence Learning Model Pain Science Compassionate Health Care 9. Energetic Core Gunas Prana Nadis Chakras Vayus Bandhas and Diaphragm Mudras Modified Maha Bandha PART THREE: PRACTICES 10. Implementing Change via Therapeutic Exercise Yoga and Healthy Lifestyles Order of Exercise Progression Graded Load And Pacing Planes Of Gravity And Developmental Progress Check in with Sustainable Core 11. Breathing Exercises Duration Instructions Box Breath Lengthening the Exhalation Instructions Alternate Nostril Breathing (Nadi Shodhana) Instructions "Abdomino-Diaphragmatic Breath" Instructions "Thoraco-Diaphragmatic Breath" Instructions "Three-Part Breath" (Dirga Pranayama) Instructions "Ujjayi Breath" (Controlled Glottal Breath) Instructions 12. Therapeutic Physical - Energetic Practices Reverse Kegel (PFM Awareness) Exercise Instructions Transverse Abdominis (TVA) Recruitment with Belly Breath Scapular Retraction and Depression Supine Marching Neutral Spine Posture in Quadruped Pregnant Cat Quadruped Spinal Extension and Flexion (Cat and Cow) Quadruped with Spinal Side-Bending and Rotation Standing Thorax Rotation at the Wall Plank on Forearms/Elbows Plank on Hands Downward Facing Dog Mountain Pose Standing Side-Bends with Overhead Arm Stretch Chair Pose Functional Squat

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