Authors: Carol Krucoff
ISBN-13: 9781572247123, ISBN-10: 1572247126
Format: Paperback
Publisher: New Harbinger Publications
Date Published: May 2010
Edition: Original
Carol Krucoff, E-RYT, is a yoga therapist at Duke Integrative Medicine in Durham, NC, and codirector of the Therapeutic Yoga for Seniors teacher training. An award-winning journalist and fitness expert, Krucoff served as founding editor of the health section of The Washington Post, where her syndicated column, Bodyworks, appeared for twelve years. A frequent contributor to Yoga Journal, she has written for numerous national publications, including The New York Times, Prevention, and Reader's Digest, and is creator of the home practice CD, Healing Moves Yoga. Krucoff is certified as a personal trainer by the American Council on Exercise. She also has earned a second-degree black belt in karate and sits on the peer review board for the International Journal of Yoga Therapy. She has practiced yoga for more than thirty years.
Foreword writer Tracy W. Gaudet, MD, is executive director of Duke Integrative Medicine and assistant professor of obstetrics and gynecology in the Duke University Health System. Author of the highly acclaimed Consciously Female, Gaudet is a practicing, board-certified OB/GYN and was the founding executive director of Dr. Andrew Weil's Program in Integrative Medicine at the University of Arizona. She lives with her son Ryan in Durham, NC.
In Healing Yoga for Neck and Shoulder Pain, Duke Integrative Medicine yoga therapist and personal trainer Carol Krucoff offers readers effective yoga stretches, postures, and mind-body techniques for eliminating neck and shoulder pain and tension.
Foreword ix
Acknowledgments xv
Introduction: Healing “Pain in the Neck”—and Shoulders, Upper Back, Jaw, & Head, Too 1
Chapter 1 The Science of Neck Pain & How Yoga Can Help 5
Chapter 2 The Inside Story: Anatomy, Posture, & Pain 25
Chapter 3 The Emotional Connection: The Role of Stress & the Energetic Body in Neck & Shoulder Pain 41
Chapter 4 Putting Your Head On Straight: Posture Guidelines for Daily Life 57
Chacter 5 Healing Yoga Practice to Prevent & Relieve Neck & Shoulder Pain 71
1 Centering 83
2 Breath Awareness 84
3 Body Scan 85
4 Exhaling Tension 85
5 Deep Abdominal Breath 86
6 Neck Release 88
7 Neck Stretch 89
8 Upper Back and Shoulder Stretch 90
9 Single-Knee-to-Chest Pose with Ankle Circles 92
10 Leg Stretch 93
11 Both-Knees-to-Chest Pose 94
12 Cat Pose and Dog Tilt 96
13 Spinal Balance 98
14 Child's Pose 100
15 Mountain Pose 102
16 Standing Salutation 104
17 Mountain Pose Variation—Arm Up/Head Turn 106
18 Tree Pose 108
19 Puppy Dog 110
20 Gentle Twist 111
21 Seated Mountain Pose 112
22 Shoulder Shrugs 114
23 Shoulder Clock 116
24 Hug Arms 118
25 Angel Wings 120
26 Angel-Wing Circles 121
27 Seated Back Bend 122
28 Head Turn 123
29 Ear to Shoulder 124
30 Bobblehead 126
31 Wrist, Arm, and Side Stretch 126
32 Cow's-Face Arms 128
33 Lion's Face 129
34 Crocodile Pose 130
35 Modified Locust Pose 131
36 Baby Cobra 132
37 Bridge Pose 134
38 Savasana 136
Chapter 6 Neck Check: Eight Essential Self-Care Strategies for Lasting Relief 141
Resources 151
References 157