You don’t have to deal with pain—heal from it! A nationally renowned physician with a track record of healing pain, restoring mobility, and helping people recover from limiting injuries, Dr. Donnie addresses pain prevention and recovery strategies in his second book. His experiences as an injury rehabilitation director, Olympic doctor, and chiropractor helped him develop his exclusive and proven methodology, the PREMIER Body Method: * Performance Ready * Educational Movement Integration * Enhancement and Rehabilitation In Your Life, Pain-Free, you’ll learn: * Injury-reducing exercise methods…mehr
You don’t have to deal with pain—heal from it! A nationally renowned physician with a track record of healing pain, restoring mobility, and helping people recover from limiting injuries, Dr. Donnie addresses pain prevention and recovery strategies in his second book. His experiences as an injury rehabilitation director, Olympic doctor, and chiropractor helped him develop his exclusive and proven methodology, the PREMIER Body Method: * Performance Ready * Educational Movement Integration * Enhancement and Rehabilitation In Your Life, Pain-Free, you’ll learn: * Injury-reducing exercise methods that boost training results * How the body functions so you can improve movement and posture * Pain recovery by strengthening physical well-being * Ways of providing health and longevity as you age The perfect book for a sedentary office worker, a strength training personal trainer, a workout instructor, or a personal trainer for seniors. Chronic pain alone affects over 1.5 billion people—you don’t have to be one! Discover how to move correctly to alleviate and prevent physical pain with Dr. Donnie.
Dr. Richardson began his career at a large multidisciplinary orthopedic, physical medicine, and rehabilitation center in Newport Beach, CA. He served as the rehabilitation director, treating injuries of all types and teaching biomechanics from the ground up. His unique approach to physical healing landed him gigs at the Olympic Games. Dr. Richardson now runs his own practice in Universal City, CA, where he helps everyone from elite athletes to regular folks recover from pain.
Inhaltsangabe
How To Use This Book ix Preface xv PART ONE THE SPORT OF LIFE ABOUT THE SPORT OF LIFE 3 WHOM IS THE PREMIER BODY METHOD FOR? 9 PREMIER: 9 THE BEGINNING IDEAS 11 INTRODUCTION TO HUMAN MOVEMENT EDUCATION 13 Introduction to Dysfunction 14 KEY CONCEPTS 16 The Why Factor: 16 The Law of 100% Motion: 19 The Neurological Firing Pattern: 20 Motor Learning: 24 A Concept for Correction 25 Structural Limits: 27 Pain 33 Active and Passive Tissues: 34 Movement Control: 35 Fatigue Factor: 36 What Muscles Really Do: 38 Building Movement: 40 Categories of Movement: 43 A Controlled Form of Trauma 45 Training the Anabolic Effect 48 Stretching, Flexibility, and Mobility 52 Ultimate Goals: 58 Back to Stretching for Alternative Goal Purposes 60 Making a Choice 62 Nutrition 63 PART TWO THE PREMIER BODY METHOD THE PREMIER BODY METHOD OVERVIEW 71 The Language of Movement 71 The “Core” of Human Biomechanics 71 Lumbopelvic Core Control 73 Scapulothoracic Control 77 Cervical Spine Neutral Control 80 Putting It All Together – Full Spinal Control 82 Retraining the Neuro-musculoskeletal System from the Ground Up 84 PART THREE HUMAN MOVEMENT EDUCATION LEVEL I: FULL SPINAL CONTROL CORE BRACING SERIES: 95 Stage I Core Bracing (three details of core stability/10- second holds) 95 Stage II Core Bracing with limb initiation (heel lifts) 100 Stage III Core Bracing with continued limb initiation (Heel Drives) 108 Stage IV Core Bracing with Continued Limb Initiation (Fallouts) 112 Stage V Core Bracing with continued limb initiation (Ball Squeeze) 117 SCAPULAR SETTING SERIES: 122 Stage I-A Supine Scapular Setting (Scapula only) Stage I-B Prone Scapular Setting (Scapula only) Stage II Prone Scapular Setting (Scapula + GHJ Rotation) 128 Stage III Prone Scapular Setting (Scapula + GHJ Rotation 131 + T/S Extension with C/S DNF) 135 CERVICAL SPINE DEEP NECK FLEXOR (DNF) SERIES: 138 Stage I Cervical Spine Deep Neck Flexor Muscle Activation (Supine DNF) 138 Stage II Cervical Spine Deep Neck Flexor Muscle Activation (Upright DNF) 142 Stage III Cervical Spine Deep Neck Flexor Muscle Activation (Prone DNF) 145 CONTINUED LEVEL I PROGRESS 149 Gluteal Bridge Series 152 Dead Bug Series 167 Bird Dog Series 174 Wall Angel Series 181 LEVEL I SUMMARY 188 LEVEL II: BASIC FUNCTIONAL HUMAN MOTION HIP HINGE SERIES 193 BALANCE AND UNILATERAL STABILITY SERIES 216 ADVANCED SPINAL CORE CONTROL SERIES 224 ADVANCED SCAPULAR CONTROL SERIES 235 ROTATOR CUFF CONTROL SERIES 241 PULL SERIES 250 PRESS SERIES 260 LEVEL III: ADVANCED EXERCISES ADVANCED HIP HINGE SERIES (A CONTINUATION OF THE HIP HINGE SERIES FROM LEVEL II) 273 ADVANCED PELVIC CORE CONTROL SERIES (A CONTINUATION OF THE ADVANCED PELVIC CORE CONTROL SERIES FROM LEVEL II) 291 ADVANCED BALANCE AND UNILATERAL STABILITY SERIES (A CONTINUATION OF THE BALANCE AND UNILATERAL STABILITY SERIES FROM LEVEL II) 301 ADVANCED PULL SERIES (A CONTINUATION OF THE PULL SERIES FROM LEVEL II) 303 ADVANCED PRESS SERIES (A CONTINUATION OF THE PRESS SERIES FROM LEVEL II) 310 ADVANCED SHOULDER CONTROL (OVERHEAD PRESS) SERIES 321 FUNCTIONAL HUMAN MOVEMENT EXERCISE PROGRAM 333 PASSIVE MOTION, ACTIVE MOTION, AND LOADED MOTION 337 FINAL THOUGHTS 341 APPENDICES INJURY SPECIFIC SERIES 349 Level I Knee-Specific Series 349 Level II Knee-Specific Series 355 Level I Ankle-Specific Series 359 Level II Ankle-Specific 371 Shoulder-Specific 372 Elbow/Wrist/Hand-Specific 377 RECOVERY STRETCHING SERIES 384 Cool Down Mobility Stretches 385 GLOSSARY 408 REFERENCES AND CITED WORKS 411
How To Use This Book ix Preface xv PART ONE THE SPORT OF LIFE ABOUT THE SPORT OF LIFE 3 WHOM IS THE PREMIER BODY METHOD FOR? 9 PREMIER: 9 THE BEGINNING IDEAS 11 INTRODUCTION TO HUMAN MOVEMENT EDUCATION 13 Introduction to Dysfunction 14 KEY CONCEPTS 16 The Why Factor: 16 The Law of 100% Motion: 19 The Neurological Firing Pattern: 20 Motor Learning: 24 A Concept for Correction 25 Structural Limits: 27 Pain 33 Active and Passive Tissues: 34 Movement Control: 35 Fatigue Factor: 36 What Muscles Really Do: 38 Building Movement: 40 Categories of Movement: 43 A Controlled Form of Trauma 45 Training the Anabolic Effect 48 Stretching, Flexibility, and Mobility 52 Ultimate Goals: 58 Back to Stretching for Alternative Goal Purposes 60 Making a Choice 62 Nutrition 63 PART TWO THE PREMIER BODY METHOD THE PREMIER BODY METHOD OVERVIEW 71 The Language of Movement 71 The “Core” of Human Biomechanics 71 Lumbopelvic Core Control 73 Scapulothoracic Control 77 Cervical Spine Neutral Control 80 Putting It All Together – Full Spinal Control 82 Retraining the Neuro-musculoskeletal System from the Ground Up 84 PART THREE HUMAN MOVEMENT EDUCATION LEVEL I: FULL SPINAL CONTROL CORE BRACING SERIES: 95 Stage I Core Bracing (three details of core stability/10- second holds) 95 Stage II Core Bracing with limb initiation (heel lifts) 100 Stage III Core Bracing with continued limb initiation (Heel Drives) 108 Stage IV Core Bracing with Continued Limb Initiation (Fallouts) 112 Stage V Core Bracing with continued limb initiation (Ball Squeeze) 117 SCAPULAR SETTING SERIES: 122 Stage I-A Supine Scapular Setting (Scapula only) Stage I-B Prone Scapular Setting (Scapula only) Stage II Prone Scapular Setting (Scapula + GHJ Rotation) 128 Stage III Prone Scapular Setting (Scapula + GHJ Rotation 131 + T/S Extension with C/S DNF) 135 CERVICAL SPINE DEEP NECK FLEXOR (DNF) SERIES: 138 Stage I Cervical Spine Deep Neck Flexor Muscle Activation (Supine DNF) 138 Stage II Cervical Spine Deep Neck Flexor Muscle Activation (Upright DNF) 142 Stage III Cervical Spine Deep Neck Flexor Muscle Activation (Prone DNF) 145 CONTINUED LEVEL I PROGRESS 149 Gluteal Bridge Series 152 Dead Bug Series 167 Bird Dog Series 174 Wall Angel Series 181 LEVEL I SUMMARY 188 LEVEL II: BASIC FUNCTIONAL HUMAN MOTION HIP HINGE SERIES 193 BALANCE AND UNILATERAL STABILITY SERIES 216 ADVANCED SPINAL CORE CONTROL SERIES 224 ADVANCED SCAPULAR CONTROL SERIES 235 ROTATOR CUFF CONTROL SERIES 241 PULL SERIES 250 PRESS SERIES 260 LEVEL III: ADVANCED EXERCISES ADVANCED HIP HINGE SERIES (A CONTINUATION OF THE HIP HINGE SERIES FROM LEVEL II) 273 ADVANCED PELVIC CORE CONTROL SERIES (A CONTINUATION OF THE ADVANCED PELVIC CORE CONTROL SERIES FROM LEVEL II) 291 ADVANCED BALANCE AND UNILATERAL STABILITY SERIES (A CONTINUATION OF THE BALANCE AND UNILATERAL STABILITY SERIES FROM LEVEL II) 301 ADVANCED PULL SERIES (A CONTINUATION OF THE PULL SERIES FROM LEVEL II) 303 ADVANCED PRESS SERIES (A CONTINUATION OF THE PRESS SERIES FROM LEVEL II) 310 ADVANCED SHOULDER CONTROL (OVERHEAD PRESS) SERIES 321 FUNCTIONAL HUMAN MOVEMENT EXERCISE PROGRAM 333 PASSIVE MOTION, ACTIVE MOTION, AND LOADED MOTION 337 FINAL THOUGHTS 341 APPENDICES INJURY SPECIFIC SERIES 349 Level I Knee-Specific Series 349 Level II Knee-Specific Series 355 Level I Ankle-Specific Series 359 Level II Ankle-Specific 371 Shoulder-Specific 372 Elbow/Wrist/Hand-Specific 377 RECOVERY STRETCHING SERIES 384 Cool Down Mobility Stretches 385 GLOSSARY 408 REFERENCES AND CITED WORKS 411
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