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Full Description
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.
Contents
Foreword by Leon Chaitow, N.D., D.O.
Preface
Introduction: What Are the New Rules of Posture?
PART ONE: AWARENESS
1. Your Conscious Body
2. Your Body's Internet
PART TWO: STABILITY
3. The Root of Posture
4. Healthy Breathing
5. Core Connections
PART THREE: ORIENTATION
6. Your Heart's Messengers
7. Footprints
8. Facing the World
PART FOUR: MOTION
9. Healthy Walking
10. Articulate Living
Afterword: Explore the New Rules of Posture, Together
Appendix: Therapeutic Resources for Healthy Posture
Bibliography
Index
EXPLORATIONS AND PRACTICES
1. YOUR CONSCIOUS BODY
Your Neutral Breath
A Stressful Moment
Simple Pleasure
Walking Inventory
Your Best Foot
Heel Strike
Pelvic Mobility
Arm Swing
Spinal Mobility
Head and Neck
Stabilizing Actions
2. YOUR BODY'S INTERNET
Postural Sway
Fascial Continuity
Sacroiliac Rocking
Holistic Impact
Counterrotation of Pelvis and Chest
Curling and Arching
3. THE ROOT OF POSTURE
Pelvis Palpation
The Pelvic Floor Diamond
The Anal Triangle
Slouching
Supported Sitting
Bending Over
Perceptual Fine Tuning
Smart Reclining
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
Self-assessment of Your Feet
Your Foot's Dimple
Relaxing Your Arches
Footprints on the Wall
Opening Your Feet
Alternating Pressure between Forefoot and Heel
Rocking from Stance Foot to Walking Foot
Stepping into Your Whole Heel
Help for Bunions
Aligning Your Legs
Shifting Sands
Sitting to Standing
Pushing the Floor
Sacred Ground
8. FACING THE WORLD
Jaw and Tongue Tensions
Nose and Palate Tension
Jaw and Inner Ear
Distinguishing Cranium and Face
Narrow Focus and Open Focus
Releasing Eye Tension
Receptive Eyes
Welcoming the World
9. HEALTHY WALKING
Stop and Go
Wall Traction Enhanced
Flying Table Enhanced
Hip Rotation
Counterrotation
Pelvic Gyroscope
Seated Spine Spirals
Initiating a Step
One Step
One Step with Rotation
Forget About It
10. ARTICULATE LIVING
Body Parts Art
Acceleration
Your Best Walk
Your Worst Walk
Walking Your Way out of a Funk
