About the Book
Are you one of the millions of lower-back-pain sufferers who is desperate for relief? Have you ever been stopped in your tracks by pain so excruciating you were afraid to move? Have you spent countless hours seeing medical professionals? Now, with 7 easy stretches done in just minutes a day, you can finally relieve your back pain and prevent it from happening again. The exercises and tips in this book will teach you how to fight back pain anywhere, anytime, using the equipment you already have—your own muscles.
Orthopaedic spine surgeon Dr. Gerard Girasole and personal trainer Cara Hartman have teamed up to develop a proven program that will help you:
- Heal by doing the 7 stretches, which will take you no more than 7 minutes.
- Strengthen your core, which gives your spine the protection it needs.
- Protect your improved core strength to make future injuries much less likely.
The detailed photographs and helpful lists in this book will guarantee you see results, while the guide to daily activities will show you how to prevent injuries, whether you're exercising, doing the laundry or commuting to work. Say goodbye to back pain, starting today... Read more
About the Authors
Dr. Gerard J. Girasole, M.D.
Dr. Girasole is a Board Certified Orthopaedic Surgeon who has completed his Spinal Fellowship at the Hospital for Joint Disease in New York City. He has extensive experience in the treatment of lumbar disc disease, neck pain, scoliosis, herniated discs, spinal stenosis in both operative and non-operative techniques... Read more
Cara Hartman, CPT
Cara Hartman is a back-pain survivor who lived through years of suffering until she transformed her life by becoming a personal trainer certified with the National Exercise Trainers Association (NETA). She also has a sports injury specialist certification with the National Exercise & Sports Trainers Association (NESTA), and is certified in CPR and AED from the American Red Cross.... Read more
PHASE III—THE MOST CHALLENGING CORE EXERCISES
Alternating Arm with Opposite Leg on Hands and Knees
1. Start on your hands and knees. Inhale, and then, on the exhale, contract your abdominals.
2. Lift your right arm and left leg simultaneously.
3. Hold the extension for five to eight seconds, and then lower your right arm and left leg. Switch to your left arm and right leg and repeat.
4. Do this ten times.
Do not let your buttocks or back rise or your abdomen sag toward the floor. Your body should remain still throughout the exercise. Pretend that there’s a full glass of water resting on your back; the water should not spill with these movements... Browse more online