Tracy Gaudet - Healing yoga for neck & shoulder pain easy, effective practices for releasing tension & relieving pain
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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.
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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 Readers 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 Weils Program in Integrative Medicine at the University of Arizona. She lives with her son Ryan in Durham, NC.
In this wonderful, easy-to-read-and-use book, Carol Krucoff has gracefully and intelligently integrated several important healing traditions in order to bring relief to those suffering from neck and shoulder pain and the pain of stress. I recommend it enthusiastically as a friendly vehicle anyone can use to explore and experience the amazing power and healing potential of these human bodies.
Jeffrey Brantley, MD, director of the Mindfulness-Based Stress Reduction Program at Duke Integrative Medicine, and coauthor of Five Good Minutes in Your Body
Unlike modern medicine, which often does little more than suppress the symptoms of neck problems with painkillers, yoga can get at the root causes of pain. In this wonderful book, Krucoff demonstrates safe, gentle, and effective strategies to lessen neck and shoulder discomfort. Be careful, thoughyogas side effects include peace of mind, improved mood, and better sleep. You could get hooked!
Timothy McCall, MD, medical editor of Yoga Journal and author of Yoga as Medicine
What a gift Krucoff has given us! These practices guide us in both postural and emotional healing of the neck and shoulders by allowing the energy to flow freely, uniting head to body and head to heart. This brings about a sense of balance and ease, reminding us of our joyful nature.
Nischala Joy Devi, author The Healing Path of Yoga and The Secret Power of Yoga
Publishers Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright 2010 by Carol Krucoff
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Text design by Michele Waters-Kermes
Acquired by Jess OBrien
Edited by Nelda Street
All Rights Reserved
___________
Epub ISBN: 978-1-60882-xxx-x
The Library of Congress has cataloged the print edition as:
Krucoff, Carol.
Healing yoga for neck and shoulder pain : easy, effective practices for releasing tension and relieving pain / Carol Krucoff ; foreword by Tracy W. Gaudet.
p. cm.
Includes bibliographical references.
ISBN 978-1-57224-712-3
1. Yoga--Therapeutic use. 2. Mind and body. I. Title.
RM727.Y64K78 2010
613.7046--dc22
2010002488
In loving memory of Esther Myers,
gifted teacher, wise friend, and indomitable spirit
Our bodies are always speaking to usbut at first in whispers. If we dont listen and respond to these whispers, eventually our bodies will begin to scream. This is a truth Ive seen over and over again in my work as a physician specializing in integrative medicine, a new approach to medical care that focuses on the whole person, recognizing that the subtle interactions of mind, body, spirit, and community have a direct impact on our vitality and well-being.
And Ive seen this not just in my patients but also in my own lifespecifically as it related to a severe case of neck pain I experienced in the mid-1990s, when I had the amazing opportunity to be named the founding executive director for the Program in Integrative Medicine at the University of Arizona. Dr. Andrew Weil was the programs visionary, and it was my job to turn this vision into a reality. We had just nine months from the time I moved to Tucson until the first class of physicians arrived. There was no curriculum, no faculty, no clinicindeed no process for recruiting or selecting the physicians! Somewhere in the course of those nine months, I began experiencing something that had never happened to me before. One day I would be fine as I went about my life, and then the next morning, I would wake up with excruciating neck pain. My neck (usually one side more than the other) was in such an extreme spasm that I literally couldnt turn my head. And I felt as if this pain truly came from nowhere. I never felt it coming on, and I was completely unaware of anything in my life or lifestyle that was contributing to or triggering these disturbing spasms. As you can imagine, this neck pain was quite disruptive, since it made anything that required turning my head a problem and since it was so painful, inhibiting such essential activities as driving a car and having a normal, socially appropriate conversation.
When I reflect back on this now, I have to laugh at how oblivious I was to the mind-body connection underlying my neck pain. If I had actually been paying attention to my body, I would have begun to notice (and subsequently did) changes in my neck that were, at first, subtle about a week before my symptoms peaked. And if I had been paying attention to my mind, I could have predicted the likelihood that my neck would take this path about a week prior to the first sign from my body. If I had known what to do, I could have intervened at either of those times and, most likely, averted this debilitating neck pain with very simple, yet incredibly powerful, yoga-based techniques. And last, had I been proactive about my self-care and taken small steps every day to optimize my health, particularly for my neck and shoulders, I would rarely have needed to do anything more.
Healing Yoga for Neck and Shoulder Pain teaches exactly what I wish I had known back in those days at the University of Arizona, what Im so fortunate to know now. In this comprehensive book, Carol Krucoff draws on her many years of experience and teaching to show you how you can use yoga not only to help alleviate and eliminate significant pain, but also to return you to levels of health and vitality you may have forgotten were possible. Im honored to have Carol as both a friend and colleague, and in her work as a yoga therapist with Duke Integrative Medicine, I have personally seen her remarkable outcomes with patients too numerous to count. Carol not only is skilled in this work with patients but also knows exactly how to teach others how to use the tools of yoga to heal themselves. Her approach has transformed the lives of people struggling with neck and shoulder pain. And now her book teaches you what you need to know to do this for yourself.
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