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The New Rules of Posture How to Sit, Stand, and Move in the Modern World By Mary Bond A manual for understanding the anatomical and emotional components of posture in order to heal chronic pain Many people cause their own back and body pain through their everyday bad postural and movement habits. Many sense that their poor posture is probably the root of the problem, but they are unable to change long-standing habits. In The New Rules of Posture, Mary Bond approaches postural changes from the inside out. She explains that healthy posture comes from a new sense we can learn to feel, not by training our muscles into an ideal shape. Drawing from 35 years of helping people improve their bodies, she shows how habitual movement patterns and emotional factors lead to unhealthy posture. She contends that posture is the physical action we take to orient ourselves in relation to situations, emotions, and people; in order to improve our posture, we need to examine both our physical postural traits and the self-expression that underlies the way we sit, stand, and move. The way we walk, she says, is our body’s signature. Bond identifies the key anatomical features that impact alignment, particularly in light of our modern sedentary lives, and proposes six zones that help create postural changes: the pelvic floor, the breathing muscles, the abdomen, the hands, the feet, and the head. She offers self-help exercises that enable healthy function in each zone as well as information on basic ergonomics and case histories to inspire us to think about our own habitual movements. This book is a resource for Pilates, yoga, and dance instructors as well as healthcare professionals in educating people about postural self-care so they can relieve chronic pain and enjoy all life activities with greater ease.
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Inside The New Rules of Posture you'll
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Table of Contents
Foreword by Leon Chaitow, N.D., D.O. EXPLORATIONS AND PRACTICES |
3. THE ROOT OF POSTURE Pelvis Palpation The Pelvic Floor Diamond The Anal Triangle Slouching Supported Sitting Bending Over Perceptual Fine Tuning Smart Reclining Afterword: Explore the New Rules of Posture, Together Appendix: Therapeutic Resources for Healthy Posture Bibliography Index 4. HEALTHY BREATHING Quiet Breathing Active Breathing Global Breathing Awareness Breathing in Your Back Inhaling Beauty Exhaling Surrender The Spaciousness and Weight of Breathing Breathing in Gravity Slowing Your Breath with Sound Healthy Breathing, Healthy Posture 5. CORE CONNECTIONS Activating Your TA through the Pelvic Floor Activating Your TA from a Table Position Activating Your TA Lying Down A Shortcut to the Inner Corset Flying Table Bending Forward and Bending Down Posture as Relationship 6. YOUR HEART’S MESSENGERS A Tour of Your Shoulders Closing Your Shoulders Shoulder Expression Leverage Shoulder Blade Pulses Handprints on the Wall Serratus Shortcut Seated Sphinx Reaching Wall Traction First Aid for Your “Mouse Arm” Sacred Touch, Living Touch Two-way Touching Lifting Something Heavy |
7. FOOTPRINTS 8. FACING THE WORLD |
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REVIEWS "The New Rules of Posture is a good adjunct to bodywork of all kinds, from chiropractic and osteopathy to Pilates and yoga. Read it thoroughly, let it soak into your experience -- your body will thank you." Thomas Myers, author of Anatomy Trains "Recommended for anyone interested in the anatomical and emotional aspects of the movement of one's body; good for all libraries." Library Journal "Few things are as overlooked and yet absolutely critical to our health and well-being as our posture. Mary Bond offers information, stories, and tools for learning how to stand and move with ease and elegance." Judith Hanson Lasater, Ph.D., PT, Author of 30 Essential Yoga Poses "Therapists as well as anyone seeking relief from the pain that results from poor postural habits should explore this gem of a book and follow its advice." Leon Chaitow, N.D., D.O, Honorary Fellow, School of Integrated Health, University of Westminster, London "I have long searched for a book that addresses the human body as a whole, and with clarity, guidance and completeness. This book is a multi-faceted gem offering all of that and much more. I highly recommend it to teachers of movement and to anyone eager to learn how to become a better occupant of their body." Marie-Jose Blom-Lawrence, Pilates Specialist and Professor of Anatomy and Physiology, Department of Dance, Loyola Marymount University
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Mary Bond has a Master’s degree in dance from UCLA and trained with Dr. Ida P. Rolf as a Structural Integration practitioner. She is a movement instructor at the Rolf Institute and teaches movement workshops nationally. The author of Balancing Your Body, she has also published articles in numerous health and fitness magazines. She lives in California. http://www.newrulesofposture.com/ ARTICLES by Mary
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