Healthy Back Anatomy

A Chiropractor's Guide to a Pain-Free Back

Philip Striano

• Publisher: Thunder Bay Press
• Year: 2012
• eBook ISBN:
  9781607105053
• Print ISBN:
  9781684120888
• Subtopic: Anesthesiology & Pain Management

In this in-depth exercise guide, a leading chiropractor demonstrates how to help alleviate back pain, prevent injury, and develop a stronger back.
Healthy Back Anatomy features a range of exercises that help strengthen and stabilize the muscles of your back. Each move includes step-by-step instructions, plus full-color photos and anatomical illustrations that demonstrate how your muscles work. You'll see what muscles you're targeting and learn how to avoid injuring them.

Dr. Philip Striano also provides modifications to increase the challenge as your back strength develops. His complete program includes stretches, balance and posture exercises, and lower back, neck, shoulder, and core exercises, as well as warm-ups and cool-downs.

CORE EXERCISES

What are the core muscles—and why are they so crucial to a healthy back? The major core muscles are the deep muscle layers that lie close to the spine, including the abdominals (the rectus abdominis, transversus abdominis, obliquus externus, and obliquus internus), the pelvic floor muscles (the levator ani, pubococcygeus, iliococcygeus, puborectalis, and coccygeus), the spinal extensors (multifidus spinae, erector spinae, splenius, longissimus thoracis, and semispinalis), and the diaphragm. These muscles provide structural support for the entire body. The minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. Together, the core muscles are responsible for nearly all of your everyday movements, and they stabilize your trunk and pelvis, allowing your arms and legs to move properly. Exercising these important muscles to stabilize, strengthen, and align the body is crucial to a healthy back. A strong core makes it easier to move with any activity. Well-conditioned core muscles also allow you to maintain good posture. Deconditioned or weak core muscles leave you predisposed to injury.

SITTING BALANCE

Sit on a Swiss ball with your feet together and your h...

Table of contents

• Cover
• Copyright
• Title Page
• Contents
• HEALTHY BACK BASICS
• CERVICAL EXERCISES
• THORACIC EXERCISES
• CORE EXERCISES
• LUMBAR EXERCISES
• LOWER-BODY EXERCISES
• Sample Workouts
• Glossary
• Credits & Acknowledgments