Bookspan - Ab Revolution - No More Crunches No More Back Pain : Stop Back Pain from Hyperlordosis. Healthier Core and Spine Training.

The Ab Revolution

4th edition, expanded

Jolie Bookspan, MEd, PhD, FAWM

Stop Back Pain from Swayback Healthier Daily Life More Effective Exercise

Jolie Bookspan, Neck and Back Pain Sports Medicine

Training manual 1983

First Edition 2002

Second Edition 2003

Third Edition 2006 Third Edition Expanded 2008

Fourth Edition 2012 Fourth Edition Expanded 2015

ISBN 13: 978-0-9721214-9-1 eBook

ISBN 0978-0-9721214-8-4 Print Edition

All Rights Reserved

Use this information, learn from it, help others, but no part of this publication may be reproduced, transmitted, or stored by any means without prior written permission of the author.

See your physician, get training, use your brain before attempting anything presented. All is education not advice.

To teach or distribute this method, contact author for training and authorization. Exercise integrity and honor copyright.

http://drbookspan.com/

Dedication

To my grandmother, who showed me real exercise, body mechanics, and health from my earliest years. She got her college degree at age 81. To her the highest things in life were education and Jack LaLanne.

To my mother. I promised her when I was four years old that I would find how to end back pain.

To my students and patients, who all feel better and work their abs more using this method. They showed me how needed it is.

To my wonderful husband and hero, Paul. What beautiful abs you have, my dear.

Dear 4th Edition Readers

The Ab Revolution teaches how to fix a common slouch and the pain it causes, and get stronger healthier daily life and exercise for core and body.

This new 4th edition has additions to text, organization, and illustrations. Readers asked for both simple line drawings and photographs to better see concepts and application. Concepts are restated in several places, giving readers latitude to skip to desired topics. Most explanations previously introducing explains all about why.

If you have expertise to make a better edition through better electronic formatting, adding movies, or typo corrections, contact me. I will add them with credit to you. We can exchange expertise. Contact instructions are on the Projects page of my web site:

http://drbookspan.com/Projects.html

The front cover photograph of this book deliberately pokes good-natured fun of conventional "ab" advertising, featuring hyperlordotic (swayback) spine indicating lack of knowledge that abdominal muscles are supposed to prevent that.

Thank you for all the requests for more Ab Revolution. Go use your brains and abs to have fun with The Ab Revolution.

Table of Contents

Foreword by Andrew Seigel, Third Degree Black Belt

I bought this book after attending a seminar with this extraordinary ladymore on that in a moment. This book is invaluable to anyone who wants to eliminate back-pain immediately. Most of us have been told so many times to stand up straight, dont slouch that we do precisely the wrong thing: leaning back, over-arching and putting strain and stress on our back each and every day. With Dr. Bookspans straightforward, no-nonsense approach, you can instantly modify a key bad posture and the pain/ache in your lower back IS GONE. What is deceptive is how easy this is to accomplish and so on first read, you might not totally grasp the concept. Take your time with the book, try each modification and exercise as she clearly explains it, and give it a try. Your first goal should be to stop the pain, your second to start strengthening your abs and back by retraining your daily habits - and let me tell you, youll thank her for it.

As a 40-year-old martial arts instructor with 24 years experience, I was fortunate enough to attend one of her seminars. Thats where she really works her magic, face to face. She utilized the concepts in her book to change the way a room full of martial arts instructors and grandmasters live their daily lives. For all of our knowledge and experience, Dr. Bookspan provided a collective epiphany to over 60 veteran martial artists, we were all shaking our heads in amazement and smiling at how good our backs felt. Its practical and it works. To her credit, Dr. Bookspan lives her healthy lifestyle philosophy. This book is not very big, nor is Dr. Bookspan, but both are filled with tremendous power and wisdom. Everyone could benefit from The Ab Revolution.

What Is The Ab Revolution?

A change in understanding and use of abdominal muscles

The Ab Revolution teaches you how to stop hyperlordosis, a slouch that is a major cause of one kind of back pain. Changing hyperlordosis to neutral spine is quick to learn. Then you use the new neutral spine position for all you do. The Ab Revolution has two parts:

teaches how to reposition your spine from painful swayback to healthy pain-free angle. Done correctly, lower back pain from hyperlordosis stops right then without exercises, strengthening, or "tightening." After that, you maintain healthy vertebral angle during daily life so that you no longer have the cause of the pain. It is not exercises that stop back pain, but stopping the painful swayback. Neutral spine uses your abdominal muscles, giving you healthful, built-in core use from the new healthier way you stand and move for all you do.

shows you how to use neutral spine for innovative exercise from simple to the toughest you can get. You learn healthier, more effective core exercise, plus healthier exercise for your body as a whole. More than stand-alone exercises to "do" a number of repetitions then stop, these are retraining drills to train and practice neutral spine. These Ab Revolution exercises can be done in the gym, weight room, at home, and for sports. You can choose a variety of the drills to use together with music for a high-energy fitness class.

so you may begin using this method more quickly and simply.

The Ab Revolution, as a whole, teaches you to change spine angle from hyperlordosis to neutral during standing, walking, running, sitting, ordinary daily activities, and a large variety of exercise. This is a large difference in understanding and using "abs" instead of doing "sets and reps" of conventional flexion exercises. The Ab Revolution, as a whole, teaches you to use abdominal and core muscles the way you need them in real life.

Part I

Using The Ab Revolutionfor Back Pain Control

Key Points Part I

A common kind of back pain occurs from too much inward lumbar curve, called hyperlordosis or swayback of the lumbar spine. The Ab Revolution is a direct way to stop that unhealthy posture to stop that source of back pain during all you do.

No exercises or weeks of strengthening are needed to stop hyperlordosis and back pain from it. You move your lumbar spine from swayed to neutral, as quickly and easily as moving any other part of your body. Once you learn neutral spine, you use it to prevent back pain during all your ordinary daily movement.

shows using it for all your normal daily activities. Functional core use goes on all day using healthy spine position for all you do.

Understanding the overall concept is more important and useful than spending time on tiny details.

The Ab Revolution does not hurt. If you get pain, you are doing it wrong. Stop and see if you are moving as intended, or skip and check what other causes of pain you may have.