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The
Science of Sitting Made Simple: How
to look and feel better with good
posture in ten easy
steps
CONTENTS
List of
Illustrations
Page
10
Preface
Page 13 The swan and
the ducklings
Dear
Reader
Page 15
Disclaimer and
advice
Introduction
Page
17
Why posture is important and what
this book will help you
accomplish
Step
One
Page
21
Understanding
Your Spine's Normal
Shape
Explains the normal shape of the
spine, its purpose, and its
parts
Step
Two
Page
27
Keeping It
Together
Covers the role soft-tissues play
in holding the spine together
Step
Three
Page 31
Learning How
You Get Bent out of
Shape
Reviews the effect poor posture
has on the shape of the spine
Step
Four
Page
35
Understanding
How Degeneration
Happens
Details the process of wear and
tear in a spine that is bent out of
shape
Step
Five
Page
39
Understanding
Your Correct Posture
Demonstrates neutral posture and
the natural forward contour of the
lower spine
Step
Six
Page 47
Sitting up
When You Sit Down
Discusses the basics of sitting
correctly
Step
Seven
Page
59
Using Your
Awareness to Stop
Slumping
Clarifies the importance of
increasing your posture awareness
to stop slumping
Step
Eight
Page 67
Undoing Damage
with Extension
Stretching
Shows how to perform a stretch to
help overcome tight muscles and to
reverse slumping
Step
Nine
Page
73
Moving It
Instead of Losing It
Provides historical perspective of
our body's need for motion and
gives ways to fit movement into
your daily schedule
Step
Ten
Page 87
Practicing
Good Posture
Reviews good posture practice and
illustrates specific posture tips
for many common activities and
positions
Review...
Page 111
Some Final
Thoughts
Page 115
Appendix
Page 119
A. Checking and Recording Your Own
Posture
B. Bookmark/Monitor Placard
C. Weekly Self-Care Record
Form
D. About Gravity
E. The Seated Spine
F. Injury Prevention
G. Winning the Battle with Back
Pain
Notes
Section
Page 170
About the
Author
Page
171
Glossary
Page
172
Bibliography
Page
173
Index
Page
174
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