Futureproof your body and relieve chronic pain resulting from sitting, slouching, and other bad lifestyle habits with this easy-to-perform set of daily stretching and exercise routines - from an innovative physical therapist who coaches dozens of celebrity clients. What if we could easily acquire long-lasting protection for our bodies and escape the chronic pain caused by our sit-all-the-time, slouch-too-much lifestyles? Vinh Pham is a world-class physical therapist - a member of a new breed that dissects how people really move. He has worked with a broad range of clients, from Olympians to NBA stars to Mixed martial arts-fighters to Golden Globe and Grammy Award-winning artists. Early in his career, he discovered a disappointing truth: most of his patients came to him already in pain. They had poor, deeply ingrained lifestyle habits that misaligned their joints and tightened their muscles. And the recent epidemic of prolonged sitting - which represents an all-day assault on the body - has only made things worse. If you're sitting for more than 30 minutes at a time without getting up, you may be heading toward a world of hurt. Vinh's answer to the host of muscle maladies that ails us has been a revolutionary concept: why not future proof? Instead of reacting to chronic pain after it flares up, what if we focused on a movement discipline that not only prevents injuries but leads to longer lives, healthier bodies, and a clearer mind? Sit Up Straight outlines a process that starts with a daily posture hygiene regimen. Performed correctly, these exercises will lock in protection for the rest of the day. But Vinh goes further. He provides stretching and exercise routines for many of the specific ailments that affect us - from hamstring pulls to sciatica to rotator cuff problems - and, best of all, he offers a series of customised movements based on age, gender and the kind of work we perform. A precise and simple toolkit for tweaking the way we move (or refuse to move), Sit Up Straight shows that the solution to becoming pain-free is easier than we think.

The Age-Well Project dived deep into the science of ageing well, and authors Annabel and Susan explained how they overhauled their own lives to prioritise healthy longevity. In The Age-Well Plan, Susan draws on almost a decade of extensive research into healthy longevity and her experience as a health coach to give you the tools you need to live your own age-well life. Her simple, clear and easy-to-follow six-week plan will show you how to make changes -- small and large -- to support healthy ageing, and prioritise the changes most appropriate for your body, lifestyle and circumstances. The first week of the plan guides you to understand your goals as you age and explains how to evaluate your current health and risk factors, in order to devise a bespoke plan for your body and brain. The subsequent weeks focus on the key elements of healthy ageing -- diet, exercise, sleep, engagement and the environment -- to help you build a personalised plan that will kickstart your age-well life.

Building on the foundation laid by Moshe Feldenkrais, Thomas Hanna's groundbreaking work completely redefines the body's potential for withstanding decline. His gentle program for the mind and body proves once and for all that so many problems we accept as inevitable over time -- chronic stiffness, bad back, chronic pain, fatigue, and, at times, even high blood pressure -- need never occur if we maintain conscious control of nerve and muscle, replacing Sensory-Motor Amnesia with Sensory-Motor Awareness. The good news of Somatic Exercise is that most people simply do not have to become captives of age or injury. Once learned, this lifelong program can help almost anyone maintain the pleasures of a supple, healthy body indefinitely, with only a five-minute routine once a day.

'Exquisite... for anyone interested in building a sustainable life that is imbued with vibrant healthy, mental and emotional clarity, and the most basic human need of all: happiness' - Donna Farhi, author of Yoga Mind, Body, Spirit 'A treasure chest for the heart and mind, a potent tonic for body and breath, and a vibrant life essence for the spirit' - Simon Low, Principal of the Yoga Academy 'A beautiful and timely gift' - Sifu Matthew Cohen, Sacred Energy Arts Founder 'Profound and powerful' - Noman Blair, author of Brightening Our Inner Skies For centuries, Chinese sages, rulers and spiritual seekers have embraced a simple yet powerful principle to enable them to live in harmony with the Source of nature and all life; the art of 'self-cultivation' or, xiu yang. Xiu yang works with the idea that we can steadily nurture our capacity to being fully human and fully awake. Like a field that is patiently cultivated to optimally grow the nourishing and healthy crops, we can undertake practices aimed at smoothing out the roughness and irregularities in our bodies, minds and spirits in order to produce a deep, lasting spiritual happiness. Xiu yang promotes the idea that inner balance leads to outer radiance: in order to be in harmony with the world, we must first be in harmony with ourselves. By tending to the field of our own bodies, hearts, minds and relationships, we can start making positive changes within our lives and in the lives of others. In this nurturing lifestyle guide, Mimi Kuo-Deemer champions the contemporary value of adopting this ancient approach. Through a combination of practices from meditation and mindfulness to yoga and qigong, Xiu Yangoffers a fresh approach to finding balance and bringing peace into your life, home and community. Part I: The Art of Xiu Yang Part II: Xiu Yang for a Healthy and Harmonious Body Part III: Xiu Yang for a Balanced Mental and Emotional Life Part IV: Xiu Yang for a Happier Place in the World

The world famous classic by the originator of the Alexander Technique, with a new perspective by Anthony Kingsley. Frederick Matthias Alexander was born in Tasmania in 1869. In his twenties, he became a professional reciter of dramatic pieces. After almost completely losing his voice he pioneered a method of improving the 'use' of his body musculature in all positions and movements and cured his vocal problems without medical aid. Alexander then realised that most people stood, sat and moved in a defective manner and that incorrect 'use of the self' might be the cause of much human suffering. He moved to London and established a school, publishing several books and achieving success, with recommendations from famous contemporaries such as Aldous Huxley and Sir Stafford Cripps. Alexander died in 1955 but his 'principle' lives on through the work of many teachers of his method.

With over 45 years of experience in the ring, on the mat, and in the street, Loren W. Christensen understands the daily challenges martial artists face. In this book he has put together a collection of over 400 tips, drills, principles, concepts, and exercises to give you the edge, no matter what style of martial art you practice. Discover quick and innovative ways to improve your punching, kicking, sparring, and self-defense skills-plus dozens of tips to develop speed, power, and flexibility. If you are feeling stuck or bored in your martial arts routine, Loren's no-nonsense style will get you up and training with a fire you have not felt in years. Highlights include: *10 ways to improve your speed*5 ways to increase your power*10 ways to train for self-defense*10 ways to improve health and fitness*Dozens of tips for improving kicks, blocks, and hand strikes*Guidance on psychological preparation Fighter's Fact Book includes hundreds of training methods drawn from the author's vast experience, research, and interviews with top instructors from around the country. This is an essential reference for every martial arts student and instructor.

An introduction to the fundamental principles of a vast and fascinating practice For complete beginners or those who have tried yoga in the past and wish to rekindle their interest, this book is the perfect invitation to take up the challenge of yoga. It presents a step-by-step guide to classical yoga postures and covers getting started, good posture, standing and seated poses, and backbends and twists. It also explores how to relax, how to breathe efficiently, and how to incorporate the bandhas (the chin lock, the root lock, and the stomach lift). To be fit in body, steady in mind, and strong in spirit are all attributes that build self-confidence and inner strength, and it is the author's firm belief that the practice of yoga has a subtle influence on improving the quality of our lives.

Yoga and Ayurveda together form a complete approach for optimal health, vitality and higher awareness. YOGA AND AYURVEDA reveals to us the secret powers of the body, breath, senses, mind and chakras. More importantly, it unfolds transformational methods to work on them through diet, herbs, asana, pranayama and meditation. This is the first book published in the West on these two extraordinary subjects and their interface. It has the power to change the lives of those who read and apply it.

A comprehensive guide to yoga, its history, philosophy and how to incorporate the practice into your everyday life. Expert yoga practitioner Lucy Lucas offers fresh insight into the history, philosophy and science of yoga, helping you to truly understand its ancient wisdom. Includes more than 50 step-by-step sequences. CONTENTS Chapter 1: What is Yoga? Including The history of yoga and Yoga philosophy Chapter 2: How Yoga Works Including How we move and why it matters, How yoga impacts upon the brain and A guide to poses Chapter 3: How to Live Your Yoga Including A practice for hip strength and mobility, A gentle flow for boundaries and Letting in more of the good

There is something terribly wrong with the state of exercise as we know it presently. Sales of treadmills, running shoes, gym memberships, and yoga classes are at an all-time high, but so too are our national levels of obesity and Type II diabetes. Ever since the 1960s the exercising public has been told to stretch for flexibility and to perform low-intensity steady-state aerobic exercise for their cardiovascular systems and some form of resistance training to keep their muscles strong. With regard to diet, they have been told to restrict or omit macronutrients such as fats and carbohydrates and given lots of other advice with regard to calorie-counting. Could it be that this information, however well intended, was mistaken? And is it really necessary to devote so much time to the pursuit?

Fitness researcher and pioneer John Little has spent more than twelve years researching the actual science underpinning our most prevalent beliefs about exercise and has come away from the enterprise convinced that we need an entirely new paradigm, one that would involve reliance on briefer workouts. He presents this revolutionary new approach in The Time-Saver's Workout.

Among the fascinating revelations presented in this book:

• Certain types of exercise can actually make you less healthy and fatter.
• Taking large doses of food supplements might actually shorten your life and put you at greater risk for disease.
• Stretching to become more flexible or to recover quicker from injury has been found to do neither of these things.
• Resistance training, once considered to be the weak sister of exercise, is now looking like the best form of exercise one should engage in.

The new protocols that Little exposes offer a far safer alternative for those looking to become stronger, fitter, and healthier without spending their lives in the gym.

“My experience working with Skyhorse is always a positive collaboration. The editors are first-rate professionals, and my books receive top-shelf treatment. I truly appreciate our working relationship and hope it continues for years to come.”
–David Fischer, author

Simple yet effective, the practices in this book will help you get your energies humming. Beginning with a clear explanation of the fundamental concepts of Chinese medicine, the book presents simple meditations and traditional physical exercises based on this theory. Regularly practicing these exercises will lead you into greater awareness of your body, and gradually restore your health from the inside out. The Five Element Questionnaire will help you know your personal Element type so you can target your exercise program to your own needs.

Get your Pilates on--no gym membership required! Pilates For Dummies teaches you the principles of the Pilates Method of stretching, exercising, and breathing, for amazing fitness results. The book guides you through basic, intermediate, and advanced mat exercises. It's packed with exercises to help you target problem areas, gain strength and flexibility, heal injuries, and feel better than ever. With step-by-step exercises and illustrations, this book shows you how to get the most out of your mat-based Pilates routines, in the comfort of your home or wherever you're exercising. You'll also find over 100 photographs and illustrations to ensure mastery of each movement. Lead a stronger, healthier life, with Pilates. Get step-by-step instructions on exercises targeted at toning problem areas like abs, arms, legs and more Find the right Pilates class for you and learn where to buy equipment, such as small balls, large balls, and Thera bands Combine Pilates with other forms of exercise Build your own home Pilates program to work out safely and with confidence Anyone, of any age or fitness level, can start practicing Pilates. Pilates For Dummies will help you live a stronger, healthier life.

Written for the upper-level undergraduate and graduate-level courses in exercise psychology and behavioral physical activity, Psychology of Physical Activity and Sedentary Behavior, Second Edition focuses on the psychological effects of physical activity in a diverse array of populations. It emphasizes how physical activity needs to be paired with a reduction in sedentary behavior in order to achieve overall health. With a focus on both the psychology of exercise and sedentary behavior, this first-of-its kind text provides readers with the latest research in both areas, including coverage of sleep, pain, and delayed gratification. This text also applies a critical lens to foundational theories and incorporates applications and interventions throughout.

Let The Stretching Bible guide you through the key exercises to gain mobility, improve your sporting performance and prevent common muscular injuries. Whatever your age or ability, you'll find a range of stretches suitable for you, clearly organised by body part, including lower leg, back and upper body, to help target key areas of concern. The book also features a series of sports-related stretches aimed at keeping athletes supple, and includes a section on stretching techniques to avoid and treat common injuries such as lower back strain or iliotibial band syndrome, as well as easy stretches to help office and manual workers.

Most of us sit still for the majority of the day at our desks, not to mention hours binge watching Netflix. No self-respecting cat gets up without stretching, but humans have forgotten this need for regular movement. Back ache, migraines, RSI and even digestion issues can be aggravated by sitting still for too long. Move More At Your Desk shows you how to improve your sitting posture, strengthen, stretch and improve flexibility, to counter the issues caused by too little movement. Illustrated throughout, the book is divided into 5 sections presenting movement snacks you can choose throughout your day: Neck and shoulders * Moving your spine * Legs and hips * Hands and wrists * Breathing. Each section provides exercises, tips and tricks targeting areas that are badly affected by stiffness and pain. Build new habits, learn how to move just a bit more each day, and within four weeks aches and pains will be gone, you will feel more energized, positive and alive at work. Move More At Your Deskwill give you everything you need to improve your overall health, posture and core strength.

Over the course of several centuries the Ancient Masters practiced and pondered the mystery and purpose of Tai Chi Chuan, preserving their profound insights in songs and poems. Shrouded in secrecy, these songs and poems were closely guarded jewels and have only been revealed to the public this century. Now, you can reap the benefits of centuries of wisdom and practical experience to deepen and refine your Tai Chi Chuan. Discover ways to reach the essence of your Form and take your Push Hands (and sparring!) to higher levels, for not only has Dr. Yang, Jwing-Ming translated these poems from the original Chinese, he has written additional commentaries to make them more accessible to contemporary minds. Insights from the Masters of Tai Chi Chuan is an invaluable resource for students who seek true understanding of their art. *Can be used with any style of Tai Chi Chuan.*Sound, practical advice for any Martial Art.*Includes commentaries, translation, and original Chinese.*Key points for incorporating the teachings into your practice.*Poems from Chang San-Feng and other great Masters!

An essential guide for all yoga practitioners to delve deeply into the tradition and practice authentically with appreciation, not appropriation.

Includes practical advice for embracing yogic values—such as service, non-harm, and truthfulness—in your daily life and relationships and for the well-being of others.

Popular yoga educator and advocate Susanna Barkataki invites yoga practitioners to become stewards of the tradition—bold and effective trailblazers for embodying the roots of yoga. She gives you the knowledge, tools, and language to respectfully and responsibly hold and participate in class and more effectively embody yogic values. Each chapter is full of step-by-step instructions, stories, practical advice, practices, and contemplations and covers the following:

• The issues with modern yoga in the West today 
• Best practices for yoga leadership 
• Learning what equity is in yoga 
• How and when to use Sanskrit 
• Integrating yoga ethics into your yoga practice, relationships, and work

This title offers instant energy and relaxation exercises using easy-to-follow yoga techniques. It offers a clearly explained guide, illustrated with specially commissioned step-by-step photographs. Counteract the stresses and strains of today's hectic lifestyle with quick yoga sequences that leave you feeling calm and refreshed, supple and renewed. Exercises include tired and aching leg revivers; abdominal tension relievers; instant fatigue revitalizers; tension and backache relievers; flexibility enhancers; waking-up stretches; and exercises to relieve anxiety, aid breathing, increase blood flow and improve posture. Tried and tested ways to ease tension and restore energy whenever you need to, using simple exercises that are easy to perform in your everyday life. Over 200 photographs clearly show each yoga sequence in detail. Drawing on the ancient art of yoga, this clear and simple book guides you through a series of exercises to help you achieve a fit, supple body and relieve your body of strain and tension. The main part of the book consists of invigorating exercises that will stretch, tone, revive, enhance or relax different parts of the body, to leave you feeling calm, refreshed and better able to cope with stress. After a warm-up routine, special stretches are shown for a multitude of purposes and to treat a variety of aches, pains and ailments. The exercises are simple to do, and take around 10 minutes. Clear instructions, combined with step-by-step photographs, will guide you confidently through the quick-and-easy sequences. Whether you wish to counteract the pressures of a hectic daily routine, improve your posture and muscle tone or become more supple, this practical handbook will set you on your way.