Cultivating a Sustainable Core : A Framework Integrating Body, Mind, and Breath into Musculoskeletal Rehabilitation / Elizabeth Duncanson ; illustrations by Masha Pimas ; foreword by Shelly Prosko.

Format:

Book

Author/Creator:

Duncanson, Elizabeth, author.

Contributor:

Pimas, Masha, illustrator.

Prosko, Shelly, writer of foreword.

Language:

English

Subjects (All):

Mind and body.

Movement therapy.

Self-care, Health.

Physical Description:

1 online resource (317 pages)

Edition:

First edition.

Place of Publication:

London : Jessica Kingsley Publishers, [2023]

Summary:

Integrating holistic treatments into movement and wellness practices, Cultivating a Sustainable Core is an indispensable guide for initiating and organizing assessments and interventions for patients with multiple injuries.Drawing on clinical research and years of experience in physical therapy, sports medicine, athletic conditioning and yoga, this book explains why the author first addresses the body's dynamic central motor stability and efficiency when treating clients. Cultivating a Sustainable Core demonstrates how the application of breathing, mindful movement and cognitive reframing practices can counteract the effects of detrimental postural and movement habits, breath and thought patterns, pain, and chronic stress. Extensive research backs up the author's discoveries while illustrations and user-friendly practices bring the theory and practical techniques to life.

Contents:

Intro

Cultivating a Sustainable Core

Cover

Of related interest

Title Page

Copyright

Contents

Foreword by Shelly Prosko

Disclaimer

Acknowledgments

Preface

My Journey

How to Use This Book

Part I: Core Foundations

1. Introduction to the Core

Integrated and Holistic Rehabilitation Trends

Regional Interdependence Model

Biopsychosocial-Spiritual Model

2. Introduction to Yoga

Koshas

Eight Limbs of Yoga

3. The Core: Basic Principles and Terminology

Layers of the Core

Planes of Movement

Relative Anatomical Locations and Movements

Part II: The Sustainable Core

4. The Bony Core

Bony Core Anatomy

Neutral Spine

Posture Discussion

How to Find a Neutral Spine Zone

Passive Connective Tissue

Fascia

Tensegrity

5. The Muscular Core

Core Muscles

Proximal Stability Yields Distal Mobility

Sustainable Core Muscles

Pelvic Floor Muscles

Healthy Pelvic Floor Muscles

PFM Influencers

Compromised PFM

PFM Rehabilitation

Coordination of PFM with Abdominal Muscles

Transverse Abdominis Muscle

Healthy TVA

Compromised TVA

The Parallel Pelvic Floor Muscles and the Diaphragm

Respiratory Diaphragm Muscle

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 in Seated Axial Extension

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

6. The Breathing Core

Breathing Mechanics

Inspiration

Accessory Inspiration Muscles

Expiration and Accessory Expiration Muscles

Breathing Pattern Disorders

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 Breathing)

Three Diaphragms and Energy

Exploring the Breathing Core

7. The Mindful Core

Why Does Yoga Work?

Heart Rate Variability and Vagal Tone

Gut-Brain Axis

Interoception

Mindfulness

Conscious Competence Learning Model

Pain Science

Compassionate Health Care

8. The Energetic Core

Gunas

Prana

Nadis

Chakras

Vayus

Mudras and Bandhas

Modified Maha Mudra

Part III: Practices

9. Implementing Change via Therapeutic Exercise

Yoga and Healthy Lifestyles

Order of Exercise Progression

Graded Load and Pacing

Planes of Gravity and Developmental Progress

10. Breathing Exercises

Box Breath

Alternate Nostril Breathing (Nadi Shodhana)

Abdomino-Diaphragmatic Breathing (Belly Breath)

Thoraco-Diaphragmatic Breathing

Three-Part Breath (Dirga Pranayama)

Ujjayi Breath (Controlled Glottal Breath)

11. Therapeutic Physical-Energetic Practices

Reverse Kegel (PFM Awareness)

Transverse Abdominis Recruitment with Belly Breath

TVA versus Rectus Abdominis Recruitment

Scapular Retraction and Depression in Neutral Spine

Supine Marching

Neutral Spine Posture in Quadruped

Pregnant Cat

Quadruped Spinal Extension and Flexion (Cat and Cow)

Quadruped Side-Bend and Rotation

Standing Thorax Rotation at the Wall

Plank on Hands (Phalakasana or Uttihita Chaturanga Dandasana)

Downward-Facing Dog (Adho Mukha Svanasana).

Mountain Pose (Tadasana)

Standing Side-Bends

Chair Pose (A Variation of Utkatasana)

Functional Squat

References

Index.

Notes:

Includes bibliographical references (pages 257-307) and index.

Description based on print version record.

Other Format:

Print version: Duncanson, Elizabeth Cultivating a Sustainable Core

ISBN:

9781787754218

1-78775-421-9