Stop Back Pain. Healthier Exercise, Healthier Daily Life. The Ab Revolution is an important sports medicine method to quickly stop one major source of lower back pain, and build healthier movement into all you do.
Part I teaches how to stop hyperlordosis, a slouch that causes one of the most common kinds of back pain.
Part II uses this technique for healthy core and whole body exercise, stretch, and strength from simple to challenging, with no forward bending that hurts discs or practices bent-forward posture. Healthy core training uses neutral spine and avoids both unhealthful flexion and hyperlordosis. New Fourth Edition is reorganized to get you started more quickly, and includes many new topics, and new photo instructions, explained step- by-step. By Jolie Bookspan, MEd, PhD, FAWM, award winning scientist.
Author(s): Bookspan, Jolie
Edition: 4 expanded
Publisher: Lightning Source Inc
Year: 2015
Language: English
Commentary: Ab Revolution , Stop Back Pain from Hyperlordosis, Healthier Core and Spine Training.
Pages: 188
Tags: Ab Revolution, Stop Back Pain from Hyperlordosis, Healthier Core and Spine Training.
Table of Contents
Part I – Using The Ab Revolution to Stop Back Pain From Hyperlordosis
Part II – Using The Ab Revolution for Better Core and Whole Body Strengthening and Stretching
Part III – Understanding Abs and The Ab Revolution
Introduction
Dedication
Dear 4th Edition Readers
Table of Contents
Foreword by Andrew Seigel, Third Degree Black Belt
What Is The Ab Revolution™?
Part I Using the Ab Revolution™ for Back Pain Control
Key Points Part I
What Kind of Back Pain Can The Ab Revolution Help?
Does The Ab Revolution Hurt?
How Do I Know If I Am Doing It Right?
What Does Hyperlordosis / Swayback Look Like?
A Few Ways to Fix Hyperlordosis and Learn Neutral Spine
Visualize How Abs Work to Reduce Lower Back Pain
Ab Exercises And Core Strengthening Don't Automatically Change Posture, Lumbar Angle, or Lower Back Pain
Prevent Back Pain From Hyperlordosis, Walking and Running
Prevent Back Pain In Heeled Shoes, and "Tip-Toe"
How to Prevent Lower Back Pain When Reaching Overhead
How to Prevent Lower Back Pain When Carrying Loads in Front
Prevent Lower Back Pain from Hyperlordosis During Pregnancy
Prevent Lower Back Pain When Carrying Loads On Your Back
Shoulder Bags And Babies Carried On The Hip
Prevent Back Pain From Hyperlordosis, Swimming and SCUBA
How To Stop Back Pain From Hyperlordosis From Golf
When Your Lower Back Hurts to Lie Flat Without A Pillow
A Little About Disc Injury and Flexion
Disc Injury and Hyperlordosis
Can Someone With Herniated Discs, Osteoporosis, Upper Crossed Syndrome, Hernia Use The Ab Revolution?
Stop Back Pain When Sitting - Not Rounded, Not Arched
Get Up from Sitting
Reference Sheet For Healthy Bending, Reaching, and Lifting
Part II Ab Revolution™ Exercises for Healthier, More Effective, Core and Whole Body Strengthening and Stretching
Key Points Part II
What Is Different About Ab Revolution Exercises?
How to Use Ab Revolution for Squats
How to Use Ab Revolution When Lifting Overhead
Putting Squat and Lift Together in One Continuous Exercise
Using Ab Revolution To Fix Triceps Curls
Using Ab Revolution To Fix Lunges
Special Ab Revolution Exercise – Isometric Abs
Why Isn't It Necessary To Keep Knees Bent?
Ab Revolution Neutral Spine Planks
Ab Revolution Planks Lifting Arms and Legs
Ab Revolution Pushups With Neutral Spine
Ab Revolution Plank Rows
Ab Revolution High Planks With Neutral Spine - Handstand
High Plank or Wall Handstand With Rows
Walking And Jumping Pushups (Spiders)
The Flag
Using Oblique Abs to Control Spine—Side Arm Planks
Benefit to Wrists
More Challenging Moves for Oblique Abdominal Muscles
Use Abs, Not Hands, to Reposition the Spine For Leg Lifts
Back Leg Lifts
Using Ab Revolution for Chin-ups and Pull-ups
Using Ab Revolution for Pull-Downs
Using Ab Revolution for Handstands and Headstands
Ab Revolution Bands and Cables
Ab Revolution Bands and Cables for Oblique Training
Ab Revolution Bands and Cables for Training Throwing and Other Overhead Arm Activities for Sports
Medicine Ball, Kettlebell, India Club, And Heavy Objects
Knife and Other Target Throwing
Ab Revolution Neutral Spine For Archery and Target Sports
Ab Revolution Using an Exercise Ball
Ab Revolution Abdominal Twists
Ab Revolution for Punching
Ab Revolution Punching Using Bands Or Cables
Using Abdominal Muscles For Pushing
Ab Revolution for Kicking
Ab Revolution Using Bands to Train Kicking
Back Extension Without Compressive Hyperlordosis
Supported Extension For Headstands and Handstands
Ab Revolution For Stretching The Spine
Using Ab Revolution For Balancing Stretches Like Tree Pose
Ab Revolution For Stretching Arms Overhead
Ab Revolution For Stretching Quadriceps and Anterior Hip
Real Athletes Need Neutral Spine
Part III –Understanding Abs and The Ab Revolution
What Exactly Do Abs Do?
What Do Gluteal Muscles Do?
Using Abs Doesn’t Mean Sucking In or Making Them Tight
Why Do People With Hyperlordotic Back Pain Often Feel They Need To Bend Forward To Feel Better?
Is Hyperlordosis Natural?
Ab Revolution Exercises Work Your Abs the Way You Need For Real Life - Functional Exercise
Problems of Hyperlordosis During Exercise
When Does Hyperlordosis Occur?
Difference Between Lordosis, Hyperlordosis, and Swayback?
What About Ab Rocking Devices?
What About Ab Machines?
What About Ab Isolators?
What About Electronic Ab Zapper Belts?
What About Miracle Liquids and Fat Burners?
What About Neoprene Waist Bands?
How Do You Flatten Your Abdomen?
How Do You Get “Washboard Abs?”
How Many, How Often?
“Ab-Only” Exercises Are Not Functional
What About "The Ab Study?"
What’s Wrong with Crunches?
What Are All the Muscles Called?
Will Ab Revolution Exercises Hurt The Neck Or Back?
Should You Work Your Abs Every Day or Every Other Day?
Is The Ab Revolution Researched As Effective?
Why Is This Method Called a Revolution?
What Instructors and Trainers Say About The Ab Revolution
What Black Belt Martial Artists Say About The Ab Revolution
What Medical Doctors Say About The Ab Revolution
More Resources
Credits
About the Author
