Psoas Strength and Flexibility Core Workouts to Increase Mobility Reduce Injuries and End Back Pain 1st edition by Pamela Ellgen ISBN 1612434320 978-1612434322

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Product details:

ISBN 10: 1612434320  
ISBN 13:  978-1612434322
Author: Pamela Ellgen

The complete guide to preventing back and hip injuries by strengthening the psoas muscle group connecting your upper and lower body.

Connecting the lower spine to the hips and legs, a strong and flexible psoas muscle is vital for everyday movements like walking, bending and reaching, as well as athletic endeavors like jumping for a ball, holding a yoga pose and swinging a golf club. With targeted information and exercises, this book’s step-by-step program guarantees you’ll transforms this vulnerable muscle, including:

• Develop a powerful core
• End back pain
• Increase range of motion
• Improve posture
• Prevent strains and injuries

Packed with 100s of step-by-step photos and clear, concise instructions, Psoas Strength and Flexibility features workouts for toning the muscle as well as rehabbing from injury. And each program is based on simple matwork exercises that require minimal or no equipment.

Psoas Strength and Flexibility Core Workouts to Increase Mobility Reduce Injuries and End Back Pain 1st Table of contents:

Part 1: Overview

Introduction

What Is the Psoas?

Is Your Psoas Healthy?

Maintaining a Healthy Psoas

Nutrition & Weight Loss

Part 2: Flexibility Exercises

Active Stretches

Leg Swing

Walking Psoas Stretch

Kneeling Knee Crunch

Lunge

Inner Thigh Stretch

Static Stretches

Static Kneeling Psoas Stretch

Bent-Knee Stretch

Hamstrings Stretch on Bench

Bent-Knee Stretch on Roller

Outer Thigh Stretch

Quadriceps Stretch

Hamstrings Stretch

Kneeling Psoas Stretch with Leg Rotation

Kneeling Wall Stretch

Self-Myofascial Release

Psoas Release

Piriformis & Gluteal Muscles Release

Outer Front Hip Release

Hamstrings Release

Quadriceps Release

Yoga

Corpse Pose

Mountain Pose

Tree Pose

Pigeon Pose

Boat Pose

Bridge Pose

Triangle Pose

Cobra Pose

Crow Pose

Standing Big Toe Pose

Pilates

Pelvic Curl

Supine Leg Lift

Prone Back Extension

One-Leg Circle

Roll-Up

Neck Pull

Hundred

Single Bent-Leg Stretch

Single Straight-Leg Stretch

Double-Leg Stretch

Teaser

Open-Leg Rocker

Rollover

Jackknife

Scissors

Spine Twist

Corkscrew

Part 3: Strength Exercises

Strength Training

Chair V-Sit

Scissors

Captain’s Chair

Plank

Opposite Arm & Leg Raise

Russian Twist

Cat-Cow Pose

Superman

Extension on Exercise Ball

Side Plank

Dead Lift

Standing Side Kick

Single-Leg Hip Lift

Knee Extension

Single-Leg Squat with Reverse Wood Chop

Static Wall Squat

Side-Lying Clamshell

Quadruped Leg Lift with Bent Leg

Quadruped Leg Lift with Straight Leg

Part 4: Programs

Psoas Programs

General Psoas Flexibility

General Psoas Strength

Psoas Strength & Flexibility for Sedentary Population

Psoas Healing from Pain, Swelling & Spasms

References

Acknowledgments

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Pamela Ellgen,Psoas Strength,Mobility Reduce