T�tulo: Radiant Balance : A Comprehensive 90 Day Program to Improve Balance & Prevent Falls
Editor: Authorhouse
Fecha de publicaci�n: 2019
Idioma: Ingl�s
ISBN 10: 1524689289
ISBN 13: 9781524689285
Encuadernaci�n: Encuadernaci�n de tapa blanda
Estado: New

Acerca de

Sinopsis

This is about a ninety-day program on improving balance and preventing falls using physical therapy, yoga therapy, and essential strategies.

Fragmento. � Reproducci�n autorizada. Todos los derechos reservados.

Radiant Balance

A Comprehensive 90 Day Program to Improve Balance & Prevent Falls

By Geo Cesare

AuthorHouse

FOREWORD BY CAROL M. DAVIS, DPT, EDD, MS, FAPTA, 1, 
INTRODUCTION BY KAMYAR HEDAYAT, MD, 5, 
INTRODUCTION BY GEO CESARE, DPT, 15, 
BALANCE ASSESSMENT TESTS, 22, 
REFERENCE LIST OF BALANCE EXERCISES IN ALPHABETICAL ORDER, 33, 
PART I., 
1. MONTH 1 - MASTERING THE FOUNDATION, 35, 
2. MONTH 2 - MASTERING THE ESSENTIALS, 81, 
3. MONTH 3 - MASTERING DYNAMIC & RADIANT BALANCE, 129, 
PART II., 
• INTEGRATION - NEXT STEPS, 201, 
• APPENDIX: HOW TO FALL EFFECTIVELY, 204, 
• APPENDIX: RESOURCES, 210, 
• ACKNOWLEDGEMENT PAGE, 213, 
• ABOUT CAROL M. DAVIS, DPT, EDD, MS, FAPTA, 216, 
• ABOUT KAMYAR HEDAYAT, MD, 217, 
• ABOUT THE AUTHOR, 218, 
• NON PROFIT PAGE, 220, 
• CONTACT PAGE, 221,

CHAPTER 1

MONTH 1

MASTERING THE FOUNDATION

* Focus on side movements, side bends, sidesteps, and transitions in the lateral plane

* Introduce PT & Yoga exercises for pelvic and hip stabilization and circulation

WEEK 1

1. ACTIVE RO-MOTION

2. SLR SLYE

3. BRIDGE

4. MOUNTAIN

5. STAR

WEEK 2

1. ACTIVE RO-MOTION

2. ENERGY TAPPING

3. SLR SLYE

4. BRIDGE

5. KNEE TO WALL

6. MOUNTAIN PLUS SIDE BEND

7. STAR

WEEK 3

1. ACTIVE RO-MOTION

2. ENERGY TAPPING

3. HOLD RELEASE

4. SLR SLYE

5. BRIDGE

6. KNEE TO WALL

7. SIDE STEPS

8. MOUNTAIN PLUS SIDE BEND

9. STAR PLUS SIDE BEND

10. CHAIR

WEEK 4 - PEAK WEEK

1. ACTIVE RO-MOTION

2. ENERGY TAPPING

3. HOLD RELEASE

4. SLR SLYE

5. BRIDGE

6. KNEE TO WALL

7. SIDE STEPS

8. YOGA SERIES - MOON SALUTATION

9. TREE

MONTH 1: WEEK 1

1. ACTIVE RO- MOTION

2. SLR SLYE

3. BRIDGE

4. MOUNTAIN

5. STAR

Perform each of the above exercises in order. Below, on this page, are the exercises in picture form. Follow the specific directions on the following pages. Perform this series of exercises at least 3 times this week.

Remember, if any exercises feel too challenging, there is a section that indicates ways to modify or make it easier. For those that scored low on the balance test or feel very unsteady and not confident on your feet, it is recommended you keep an external support nearby for all exercises done in standing. This can be a ballet bar (as seen in many of the exercise pictures in this book) or a stable piece of furniture or sturdy table. A chair is not recommended because it can tip over easily. If you continue to have great difficulty with the exercise, modify it the best you can. You always have the option to skip an exercise if for some reason it is simply not working for you.

ACTIVE RO-MOTION

Benefits

• Improves joint function and mobility

• Alleviates stiffness and pain

• Improves muscle control and coordination

• Activates all the all muscles in the feet, lower legs, thighs, and hips

• Prepares the body to balance and perform more challenging exercises

Instructions

You will be performing various movements of the joints in the feet and legs, bringing them through a full range of motion. Each joint movement will be performed 10 repetitions slowly. You will perform all the exercises on the right side first, then repeat on the left side. Begin in the standing position. Take 3 slow diaphragmatic breaths. You can use an external support if needed, but try to use your arms for balance as little as possible so that you rely more on the standing leg for balance.

1. Perform toe curls and lifts. Start with the toes on the right side. Curl the toes downward and then extend and lift the toes upward. Move the toes slowly and controlled through as much range of motion as you can comfortably. Repeat 10 times.

2. Perform the 3 ankle range of motion exercises 10 times each.

a. Side to side (eversion/ inversion)

b. Up and down (dorsiflexion/ plantarflexion)

c. Circles (clockwise and counterclockwise)

3. Perform marching and leg extensions, repeating 10 on each side.

a. Perform a marching movement by lifting the knee in standing as high as you feel comfortable - slow and controlled. Then lower it back down. Repeat 10 times.

b. Reach the leg straight behind you into extension while keeping the knee straight. This activates the gluteal muscles. Repeat 1o times.

4. Perform hip side to side motions, controlled pendulum like movements (abduction and adduction). Try to perform the movement without touching your foot to the ground for the 10 repetitions.

5. Perform hip circles by lifting the leg off the ground and creating circular motions in the hip with the leg slightly out to the side and the knee straight. Rotate the hip in both clockwise and counterclockwise positions 10 times.

Common Mistakes & Corrections

1. If you notice any back strain with this exercise, modify it by going through a smaller range of motion.

2. Go slow. And listen to your body. Slow and controlled motions are key to retraining the muscular system, especially the small stabilizing muscles.

Side Lying Straight Leg Raise (SLR SLYE)

Benefits

• Strengthen the gluteus medius muscle

• Stabilizes the hip joint

• Prepares body for more functional weight bearing exercises

• Builds body awareness of specific muscle groups important for balance

• Safe and easy to perform

• Improves posture, knee, and spinal alignment

Instructions

1. Lie down on your left side stacking your right shoulder on top of the left shoulder and right hip over the left hip. The bottom leg (left) is slightly bent and the top leg is straight. The top leg ankle, hip, and shoulder are in one straight line. Place 1-3 pillows between the knees to make sure the hip, knee and foot are kept parallel with the floor and not slanted downward. The neck is in neutral (not tilted to one side or the other) and supported by your hands or a pillow.

2. Slowly raise the top leg towards the ceiling while keeping the knee straight, on the exhale. Keep the foot in neutral position by not point the foot down or up. You may feel muscles behind the hip tightening. Lift your leg no higher than 45 degrees while maintaining good form without strain.

3. Once you reach the peak height, take an inhalation.

4. Exhale and slowly lower your leg back down to the start position, and then inhale.

5. Repeat 10-20 repetitions, or until you fatigue, whichever comes first.

6. Repeat instructions 1. - 5. on the opposite side.

Common Mistakes & Corrections

1. The top sided hip starts from a rolled back position (out of alignment).

2. When lifting the top leg, the foot will turn out (hip externally rotates).

3. When lifting the top leg, the pelvis will raise up towards the ribs (hip hiking). To correct this, place your hand on the top of the hip (iliac crest) and hold in place. Lifting the leg and stopping once the hip starts to hike upwards.

4. By not placing pillows between the knees the leg starts in a slanted position and the gluteus medius muscle can become strained.

5. Moving out of sync with your breath. The movement should take place during the exhale. The pause should take place during the inhale.

Modifications

If this exercise is a strain on the back or your feel too weak to start with the straight leg raise, you can modify by performing a Clam Shell Exercise (on the following page).

Clam Shell Knee Raise

Instructions

1. Lie down on your left side with your back straight and your hips and knees bent. Stack your right shoulder on top of the left shoulder and right hip over the left hip. The right knee and right foot are directly on top of left. Place 1-3 pillows between the knees to make sure the hip, knee and foot are kept parallel with the floor and not slanted downward. The neck is in neutral (not tilted to one side or the other) and supported by a pillow.

2. Slowly raise the top knee towards the ceiling while keeping the feet together. The foot does not raise up with this exercise. You may feel muscles behind the hip tightening. Lift the knee as high as you can while maintaining good form without strain.

3. Once you reach the peak height, take an inhalation.

4. Exhale and slowly lower your leg back down to the start position, and then inhale.

5. Repeat 10-20 repetitions, or until you fatigue, whichever comes first.

BRIDGE SQUEEZE

Benefits

• Strengthen the (often neglected) gluteus maximus, hamstrings, core/abs, back (erector spinae) and inner (adductor) muscles

• Stabilizes the hip and back

• Improves power of the hip and pelvis for improved athletic performance

• Prepares body for more functional weight bearing exercises

• Builds body awareness of specific muscle groups important for balance

• Safe and easy to perform

Instructions

1. Lie down on your back. Bend both knees and place each foot flat on the floor so that the heels are close to the buttocks comfortably. The toes are pointing forward or slightly to the side. The arms rest by the side next to your torso. The hands can be placed on the ground or raised in the air with the elbows bent 90 degrees and the finger tips pointing towards the ceiling. The trunk and head are resting comfortably on the floor (with or without pillow).

2. Place a foam block or folded pillow between your knees and use your inner thigh muscles to hold it in place.

3. Take a slow, deep breath in.... on the exhale, gently contract the stomach and buttock (gluteal) muscles, raise the hips and lower back off the floor while maintaining the block/pillow between your knees. You can gently press your elbows into the floor to engage your shoulder and back muscles as well. You will likely feel muscles behind the hips, on top of the thighs, between the legs, and around the core tightening. Go as high as you feel comfortable, while maintaining good form without strain. If you feel any strain in the lower back, lower down until comfortable.

4. Once you reach a comfortable bridge height, take an inhalation while maintaining the bridge position.

5. Exhale and slowly lower your hips back down to the start position, one vertebra at a time. Inhale once your back is completely on the ground.

6. Repeat 10-20 repetitions, or until you fatigue, whichever comes first.

Common Mistakes & Corrections

1. Hyperextending (overarching) the back. You want to maintain a neutral spine during this exercise. If overarching the back is a problem for you, try contracting the gluteal muscles on the elevation of the bridge. You can also try prepositioning the back by flattening the spine towards the floor prior to the movement. This will engage the abdominals and gluteal muscles and minimize the arch.

2. Going too fast. Slow down, and move with the breath as recommended.

Modifications

If this exercise feels too hard for you, modify by only doing isometrics/muscle contractions without moving the body. Start on your back with knees bent and feet flat as above. Then start contracting the muscles (buttocks, abs, and inner thighs) as if you are going to go into a bridge-without actually moving the body. This is a great way to prepare for the exercise and build up strengthen until you are ready to do more. Hold the contraction for up to 5 breaths, or until you get tired. Then repeat for 10 repetitions.

Once you can perform 10 repetitions for 5 breaths each without fatigue then you can move on to the Bridge Squeeze exercise. Start by lifting off the ground just a few centimeters and then gradually progress higher and higher as you build strength over time.

MOUNTAIN

Benefits

• Strengthens with isometrics (contracting a muscle without moving a body part) the ankles, quadriceps, gluteus maximus, spinal extensors, and posterior shoulder muscles

• Improves connection of the feet to the earth

• Prepares and sets the body for the next position or movement

• Builds general body awareness and sensory feedback

• Improves posture by activating postural muscles

• Builds confidence in standing

Instructions

1. Come into a standing position. When you are first learning this posture it is nice to practice near a wall (not shown here). Begin facing away from the wall with your buttocks/sacral region touching the wall.

2. The feet hip width apart. If using a wall, place your heels an inch or 2 from the wall.

3. Your upper back is touching the wall, the sternum is lifted gently upwards, move the shoulders gently away from your ears. The back of the head reaches back, and may even touch the wall.

4. Focus your eyes on a stable point or object at eye level in front of you.

5. The feet are rooted into the floor evenly like tree trunks, as the muscles on the front of the thigh (quadriceps) and behind the hips (gluteals) are gently tightening. The spine is long, and the crown is reaching towards the ceiling and the back of the head is gently stretching towards (and may touch) the wall.

6. The arms are by the side and activated, as the shoulder blades are drawn down gently away from the ears as the fingertips radiate towards the floor.

7. Breathe comfortably into the belly and connect to sensation in your feet, making contact with the floor. With each inhale feel yourself rooting stronger in your legs and growing tall taller through the crown to the sky. With each exhale feel tension releasing from your shoulders, arms, and spine.

8. You can add in an arm variation with arms out to the side or cactus arms as shown in the picture for added challenge.

9. Stay in Mountain Pose for 7 breaths.

10. When you are complete with the pose bend your knees gently and step away from the wall. Once you can maintain the correct posture you do not need to use a wall for assisting your posture.

Common Mistakes & Corrections

1. Remember slow long inhalations to the lower belly/diaphragm. Do not hold your breath.

2. This yoga posture allows you to activate muscles in your legs and buttock isometrically in a functional position. Do not get lazy in this pose and mistake it for "normal standing" and defaulting to a lazy stance.

3. Remember to use your own muscles! Avoid relying on the wall to hold you up. The wall is there to cue you for better alignment.

4. Be gentle on your neck and back. Do not force or strain with this or any exercise.

5. Maintain even weight in both legs through your feet. Modifications & Variations If you want an added challenge:

1. Add your arms straight overhead and hold during the pose

2. Squeeze a block between the thighs to activate the inner thigh muscles, which also helps with balance

3. Close your eyes

STAR

Benefits

• Improves side to side balance

• Enhances lateral fall prevention

• Builds confidence in standing

• Improves mental well being

Instructions

1. Come into a standing position in Mountain Pose, with your feet spread wider than shoulder width. The spine is upright with even weight through both feet. The toes can point slightly out to the side.

2. Find a fixed point in front of you about eye level to focus your attention. This will help you keep your focus and align the spine.

3. The arms are outstretched to the side at shoulder level, with elbows straight and palms facing forward, parallel with the floor, as if you are going to give a big hug.

4. The arms and legs should form a star now. Breathe comfortably into the belly and connect to sensation in your feet making contact with the floor. With each inhale feel stronger in your legs, and each exhale stronger and vibrant in your arms. This is Star Pose. Hold for 7 breaths.

5. When you are complete with the pose, lower your arms by your side, and return your feet hip width apart into Mountain pose.

Common Mistakes & Corrections

1. Remember slow long inhalations to the lower belly/diaphragm. Do not hold your breath.

2. Keep your gaze ahead of you on a fixed point or object. Avoid looking down at your feet. It will hinder your balance and posture.

3. Unshrug your shoulders, maintaining the shoulders away from the ears.

Modifications & Variations

If this exercise feels too hard:

1. Use an external support to help maintain balance if you feel unsteady.

2. Stand with the wall behind you, gently touching your back to the wall to align your back to help support the spine. Heels will be an inch off the wall.

If you want an added challenge:

1. Turn your head to the left, then to the right, then slowly back to center.

2. Once you feel stable, close your eyes. It is recommended you stand near an external support if you choose to try this.

MONTH 1: WEEK 2

1. ACTIVE RO-MOTION

2. ENERGY TAPPING

3. SLR SLYE

4. BRIDGE

5. KNEE TO WALL

6. MOUNTAIN PLUS SIDE BEND

7. STAR

Perform each of the above exercises in order. Below, on this page, are the exercises in picture form. For specific directions refer to each individual exercise page. Perform this series of exercises at least 3 times this week.

ENERGY TAPPING

Benefits

• Improve circulation to the body

• Relax the muscles

• Energizes and readies the body for movement

• Improves flow of Prana/life force to areas that are tapped

Instructions

1. Tapping can be performed from any position, but is traditionally and most effectively started from the standing position/ Mountain Pose. Begin by making a first in both hands, although this can also be performed with palms open if that is more comfortable. Start by gently tapping the outside of your buttocks on both sides at the same time, at a pace faster than 1 tap per second (2-4 taps per second). Spend at least 4 breaths or 50 taps on each area of the body below:

a. Outside buttocks

b. Outside of thigh/known as the IT Band from the gluteal to just above the knee

c. Outside of lower leg from just below knee to above the ankle

d. Inside of lower leg just above the ankle to the knee

e. Inside of thigh from the just above the knee to the groin

f. Front of things from the hip to the top of the knee cap

g. Back of the thighs from just above the knee cap to the gluteals

h. Low back

2. After performing on one side of the body (which should take no less than 2 minutes), then pause, close your eyes and feel the tingling, warmth, blood flow on the side your just performed the Energy Tapping compared to the untouched side.

(Continues...)

Excerpted from Radiant Balance by Geo Cesare. Copyright � 2019 Geo Cesare, DPT. Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

"Sobre este t�tulo" puede pertenecer a otra edici�n de este libro.

Descripci�n de la librer�a

SuperBookDeals.com is your top source for finding new books at the absolute lowest prices, guaranteed ! We offer big discounts - everyday - on millions of titles in virtually any category, from Architecture to Zoology -- and everything in between. Discover great deals and super-savings, on professional books, text book titles, the newest computer guides, or your favorite fiction authors. You'll find it all - at HUGE SAVINGS - at SuperBookDeals. Browse through our complete online product catalog today. Serving customers around the world for years, we help thousands find just the books they're looking for -- at incredibly low, bargain prices.

Ver la p�gina web de la librer�a

Informaci�n empresarial del vendedor

Expert Trading Limited
9220 Rumsey Road, Suite 101, Columbia, MD, 21045, U.S.A.

Condiciones de venta y env�o

Condiciones de venta

Company Name: GreatBookPrices
Legal Entity: Expert Trading, LLC
Address: 6310 Stevens Forest, suite 200, Columbia MD 21046
Email address: CustomerService@SuperBookDeals.com
Phone number: 410-964-0026
consumer complaints can be addressed to address above
Registration #: 52-1713923
Authorized representative: Danielle Hainsey

Derecho a cancelaci�n

Si eres un consumidor puedes cancelar el presente contrato de acuerdo con lo indicado a continuaci�n. Son consumidores las personas f�sicas que act�en con un prop�sito ajeno a su actividad comercial, empresarial, oficio o profesi�n.

Documento de informaci�n al consumidor y usuario sobre el desistimiento

Derecho de desistimiento:

Tienes derecho a desistir del presente contrato en un plazo de 14 d�as naturales sin necesidad de justificaci�n.

El plazo de desistimiento expirar� a los 14 d�as naturales del d�a en que t� o un tercero que hayas indicado, distinto del transportista, adquiera la posesi�n material del �ltimo bien, componente o pieza.

Para ejercer el derecho de desistimiento, deber�s notificarnos a GreatBookPrices, 6310 Stevens Forest Rd, Suite 200, 21046, Columbia, Maryland, U.S.A., 1 410-964-0026, de tu decisi�n de desistir del contrato a trav�s de una declaraci�n inequ�voca (por ejemplo, una carta enviada por correo postal, fax o correo electr�nico). Podr�s utilizar el modelo de formulario de desistimiento que figura a continuaci�n, aunque su uso no es obligatorio. Tienes asimismo la opci�n de cumplimentar y enviar electr�nicamente el modelo de formulario de desistimiento o cualquier otra declaraci�n inequ�voca a trav�s de nuestro sitio web a "Mis pedidos" en "Mi cuenta". Si recurres a esta opci�n, te comunicaremos sin demora en un soporte duradero (por ejemplo, por correo electr�nico) la recepci�n de dicho desistimiento.

Para cumplir el plazo de desistimiento, basta con que la comunicaci�n relativa al ejercicio por tu parte de este derecho sea enviada antes de que venza el plazo correspondiente.

Consecuencias del desistimiento:

En caso de desistimiento por tu parte, te devolveremos todos los pagos recibidos de ti, incluidos los gastos de entrega (con la excepci�n de los gastos adicionales resultantes de la elecci�n por tu parte de una modalidad de entrega diferente a la modalidad menos costosa de entrega ordinaria que ofrezcamos) sin ninguna demora indebida y, en todo caso, a m�s tardar 14 d�as naturales a partir de la fecha en la que se nos informes de tu decisi�n de desistir del presente contrato. Procederemos a efectuar dicho reembolso utilizando el mismo medio de pago empleado por ti para la transacci�n inicial, a no ser que hayas dispuesto expresamente lo contrario; en todo caso, no incurrir�s en ning�n gasto como consecuencia del reembolso.

Podremos retenerte el reembolso hasta haber recibido los bienes, o hasta que hayas presentado una prueba de la devoluci�n de los mismos, seg�n qu� condici�n se cumpla primero. Deber�s devolvernos o entregarnos directamente los bienes a GreatBookPrices, 902B Paramount Pkwy, Ref: [transaction or order number], 60510, Batavia, Illinois, U.S.A., 1 410-964-0026, sin ninguna demora indebida y, en cualquier caso, a m�s tardar en el plazo de 14 d�as naturales a partir de la fecha en que nos comuniques tu decisi�n de desistimiento del contrato. Se considerar� cumplido el plazo si efect�as la devoluci�n de los bienes antes de que haya concluido dicho plazo. Deber�s asumir el coste directo de devoluci�n de los bienes. Solo ser�s responsable de la disminuci�n de valor de los bienes resultante de una manipulaci�n distinta a la necesaria para establecer la naturaleza, las caracter�sticas y el funcionamiento de los bienes.

Excepciones al derecho de desistimiento:

La entrega de peri�dicos, publicaciones especializadas o revistas con la excepci�n de contratos de suscripci�n; y
La entrega de contenido digital (incluyendo apps, software digital e-books, MP3, etc.) que no hubiera sido entregado en un medio tangible (por ejemplo: CD o DVD), si al realizar tu pedido has aceptado que podemos proceder al env�o del producto y que no resulta posible su cancelaci�n una vez comienza la entrega.

Modelo de formulario de desistimiento

(S�lo debe cumplimentar y enviar el presente formulario si desea desistir del contrato)

A la atenci�n de: (GreatBookPrices, 6310 Stevens Forest Rd, Suite 200, 21046, Columbia, Maryland, U.S.A., 1 410-964-0026)

Por la presente le comunico/comunicamos* que desisto de mi/desistimos de nuestro* contrato de venta del siguiente bien/prestaci�n del siguiente servicio*

Pedido el/recibido el*:

Nombre del consumidor y usuario o de los consumidores y usuarios:

Domicilio del consumidor y usuario o de los consumidores y usuarios:

Firma del consumidor y usuario o de los consumidores y usuarios (solo si el presente formulario se presenta en papel):

Fecha:

* Eliminar en su caso

Condiciones de env�o

Our warehouses across the globe are fully operational without substantial delays. We are working hard and continue to overcome the daily challenges presented by COVID-19. We appreciate your understanding.

Internal processing of your order will take about 1-2 business days. Please allow an additional 4-14 business days for Media Mail delivery. We have multiple ship-from locations - MD,IL,NJ,UK,IN,NV,TN & GA

Tarifas de env�o en Estados Unidos de America

Tarifas de env�o en Estados Unidos de America
Cantidad del pedido	De 8 a 14 d�as h�biles	De 5 a 14 d�as h�biles
Primer art�culo	EUR 2.27	EUR 2.27

Los plazos de entrega los establecen los vendedores y var�an seg�n el transportista y la ubicaci�n. Los pedidos que pasan por la aduana pueden sufrir retrasos y los compradores son responsables de los aranceles o tarifas asociadas. Los vendedores pueden ponerse en contacto con usted en relaci�n con cargos adicionales para cubrir cualquier aumento en los costes de env�o de los art�culos.