دانلود کتاب بدن بدون درد -حرکات کششی و ورزشی ساده برای دردهای رایج

Welcome to day one of physical therapy! When I see someone for the first time, I have three main goals for that initial visit: 1- Find out what is causing their pain. 2- Figure out something that I can do to create at least some immediate relief from that pain. 3- Identify two or three movements that the patient can start doing on their own to begin the journey of fully resolving their pain. My hope is that I have effectively shared my thought process when it comes to these diagnoses and made them simple to understand. This book covers the most common causes of aches and pains that I have seen throughout my career and shares the movements, techniques, and advice that I have given those patients. If you are struggling with an ache or pain, you will hopefully be able to align with one of the listed causes and then have immediate access to exercises that have successfully worked for people struggling with that type of pain. My vision for this book is that you will keep it around the house the same way that you would keep ibuprofen on hand: You almost forget you have it until the second that you need it, and then you can quickly find it and use as needed. For instance, if you are experiencing knee pain, go to the section of this book dedicated to the knee. Find the area of the knee that most closely aligns with your symptoms and read about the possible causes of your pain. You may be referred from there to other places in the book, or you may be prompted to try the suggested techniques and movements, get a new understanding of your pain, and start feeling like you’re moving in the right direction. Always make sure that the suggested movements and exercises do not increase your symptoms. Err on the side of caution; it is better to feel like something is too easy or gentle than to push too hard, which could lead to increased symptoms. And trust the process. Symptoms of ongoing pain do not clear up overnight. It takes a lot of consistency and the belief that what you are doing will make a difference. If you go through the recommendations and exercises in this book and your pain isn’t resolved, then please don’t hesitate to see a physical therapist in person. Basic information is great, but nothing beats the personal touch of a high-quality professional. While the techniques I go over in this book will work for a lot of common aches and pains, there are some diagnoses that require a more personal touch. If you are working on a particular pain for one to two weeks and haven’t felt a difference, please see a professional in person to avoid any long-lasting issues. Finally, and perhaps most importantly, this is a reference book. It is a collection of movements and exercises that I have seen work for things in my practice, but it is not a prescription. Without evaluating your pain in person, I lack the ability to provide any specific advice. But by reading through this book, you can see what diagnosis you may align with and learn about some stretches and exercises that have worked in other cases.