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Back Mechanic: The Step-by-step McGill Method to fix back pain

$ 34.50

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In an age where a seemingly endless amount of gimmicky back products are in circulation, a definitive guide to self-assessment and rehabilitation is more essential than ever. Back Mechanic guides you through a self-assessment of your pain triggers, then shows you how to avoid these roadblocks to recovery. Then effective exercises are coached in a step by step progressive plan. Spine expert, Prof. McGill used his 30 years of research findings and clinical investigations to create this evidence-based guide that has helped thousands reclaim their lives. This knowledge is now available to you in this richly illustrated book. You will become your own best Back Mechanic and advocate. 

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Table of Contents

Introduction and overview
The way to a pain-free and robust back

 

Section 1: "Why me?" Understanding your pain
    1. Myth-busting 
    2. Back to basics: Getting to know your back and causes of pain
    3. Is surgery for you?: The essential list
    4. The Code: Rules and guidelines for back health 

Section 2: Self assessment: Finding the cause of your back pain
    1. Use the McGill approach to find your pain trigger
    2. Your self-assessment 

Section 3: The repair job: Using the right tools to make activity pain-free
    1. Removing the cause of pain: Learning basic movement tools
    2. Spine hygiene: moving without pain 
    3. Building a resilient back: The non-negotiable "Big 3" exercises
    4. The walking program: Nature's back balm
    5. The core program
    6. Restoring the hips

Section 4: Tuning the machine for best performance
    1. Next level training: Regaining your active lifestyle
    2. Special exercises for sciatica, kyphosis, scoliosis, stenosis, the overweight and others
    3. Solutions that solve back pain: Case studies and sample programs
    4. Q and A with the Professor: Sex, selecting a mattress, and other things you were afraid to ask 
    5. Conclusion

Appendix: Exercise Logs
  1. Pain and activity ability
  2. Exercise log
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Ultimate Back Fitness and Performance (6th Edition)

$ 45.50

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Get the latest scientific evidence on back exercise - what helps and what hurts, and why. Ultimate Back Fitness and Performance provides the evidence base to design and prescribe the most appropriate exercise programs for the back. Professor McGill's unique approach is based upon years of scientific research into back function of injured people through to elite athletes. His expertise is sought by governments, corporations, professional sports teams and athletes. A complete description of a 5 stage program is provided.

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Examples are provided for each stage within a bad back rehabilitation program together with performance enhancement programs for athletes. Beginning with recognizing and re-patterning perturbed motor programs and progressing to the enhancement of stability, then endurance, the final stages continue with strength, power and agility training. Each step is well illustrated and instructive. Added to this are general approaches to assess the demands of individual activities and sports and how to identify the critical components that need specific focus in an individual's back. Dr McGill's style makes for an easy read of this thorough and rich resource.

If you just want pictures of exercises, get another book. If you want to know WHY, HOW and WHEN specific exercises work and how to design a logical progression, then this is the book for you

Be prepared for a new approach. Ultimate Back Fitness and Performance is a myth buster!

Transition training guidelines are described and the concept of “superstiffness” is introduced with new exercises based on his recent studies. Tips to employ this effective principle are also described with examples – eliminate energy leaks, conquer sticking points, enhance speed and achieve ultimate performance. Practical sections include the "squat clinic". Typical of Dr McGill's writings, the guidance is evidence-based.

Note that this book is intended to assist in the design of a wider spectrum of the best exercise progression to enhance back fitness in the safest way. It was written for savvy lay people and professionals alike.

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