Zazulak - Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury
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Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury: summary, description and annotation
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The term core stability has been overhyped and misconstrued, leading people astray with endless crunches and swinging kettlebells, onto a fast track to injury and despair. Instead of following the latest injury-prone fad, youre about to discover a set of 50 science-based core exercises to tone your body and train your core for functional performance whether youre training for a world championship or just trying to walk without falling.Dr. Bohdanna Zazulak has devoted her career to figuring out why so many women get injured in sports and everyday life. What she discovered is that properly training your core muscles is the most important thing you can do to improve your health, build strength, and reduce your risk of injuries (for men and women).In this book, Dr. Zazulak explains in simple terms what core stability truly means from a scientific perspective, and how a stable core directly relates to less injuries, better performance, and better physical, mental, and emotional health.Heres just a taste of the core empowering methods youll learn in this book:The three types of meditation for calming your body and mind so you can experience profound mental clarity and physical relaxation when you need itSimple breathing exercises that will retrain your inner core muscles and surprisingly increase your strengthA step-by-step process to improve your posture which can instantly lift your mood, boost your confidence, and reduce aches and pains from sitting or standing all dayHow to develop a strong foundation of power for any sport you enjoy or would love to tryHow to dramatically improve your bone health, longevity, and quality of lifeIf youre ready to stop following injury-prone fad workouts so you can master your core with evidence-based exercises that work wonders for your body, this book is for you.You will love this book if you are interested in:Building strengthAt-home workoutsCore exercisesHolistic health and wellnessInjury preventionSports medicine
Zazulak: author's other books
Who wrote Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury? Find out the surname, the name of the author of the book and a list of all author's works by series.
Kalym
Amy Auman
Hollis Lance Liebman
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Copyright 2021 by Dr. Bohdanna Zazulak .
All Rights Reserved.
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, or by any information storage and retrieval system without the prior written permission of the publisher, except in the case of very brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
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Medical Disclaimer
This book contains information and guidelines related to health, wellness, and injury prevention. All materials, including text, graphics, and images are for informational purposes only and are not a substitute for medical diagnosis, advice, or treatment. All readers should seek expert medical care, advice, and guidance before embarking on any exercise program, and for all general or specific health issues. The author and the publisher disclaim any liability, loss, or risk (personal or otherwise) which is incurred as a consequence, either directly or indirectly, of the use or application of any of the material in this publication.
To Daria and Walter Zazulak
who gave life and soul to the seed of my core.
May everyone be so nurtured to flourish!
who gave life and soul to the seed of my core.
May everyone be so nurtured to flourish!
Foreword
When I first met Dr. Zazulak two decades ago, she was presenting her research on injury disparities between the sexes at the annual American Physical Therapy Association Conference in Nashville, Tennessee. I was impressed not only by her vast understanding of sports biomechanics, but also her theoretical reasoning and passion for protecting lives from devastating injuries. I was even more struck by her remarkable ability to think outside the box, recognize the big picture, and provide actionable advice.
Modern scientific study tends to cause researchers to oversimplify things: because of reductionism and hyperspecialization, researchers and clinicians often see only the trees but not the forest. Science is not merely the collection of data and facts; it involves a method of investigation that fosters the discovery of novel knowledge (and a way to use that knowledge to get better results in the real world). A closed mind of blind certainty has no room for new knowledge, whereas an open mind is the window to the universe. Dr. Zazulaks insightful holistic thinking starts with an open mind, and is what inspired our award-winning research establishing the importance of the core for overall health and injury prevention.
In addition to her prestigious career and her invaluable contributions to evidence-based science, I am most impressed with Dr. Zazulaks intellectual curiosity, creative insight, compassion, and positive outlook, which is evident in the way she approaches every aspect of life. This makes her an asset to every single one of her patients, colleagues, and readers, as well as the future direction of health and injury prevention.
Over the years, we have continued our collaborative efforts with national and international scientists and healthcare professionals. We have published extensive peer-reviewed manuscripts and books, and have presented many national and international symposia to share our knowledge of core health and injury prevention.
Recently, the coronavirus pandemic has drawn attention to the darkness looming over global health and the shortcomings of our current healthcare systems. People throughout the world are finally recognizing that most diseases and premature deaths are preventable with lifestyle modification, and are seeking guidelines to add more years to life, and more life to the years they have.
Dr. Zazulaks voice will carry the farthest over the sea of popular health and exercise recommendations, as this program is based on science. Science will always prevail over empty promises of unfounded fitness crazes, which too often serve the dangerous injustice of causing injuries instead of preventing them. Understanding the science motivates us to make substantial investments and improvements in our own health, and the health of those around us. Master Your Core will guide you with a proactive strategy to discover and develop the magical pearl of the core, to illuminate and fortify your fitness, mindset, spirit, and wellbeing from within you.
Dr. Timothy Hewett, world-renowned injury prevention expert
Introduction
Health is a state of complete harmony of the body, mind, and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.
B.K.S. Iyengar
B.K.S. Iyengar
Terrell Davis won the Super Bowl MVP title after leading the Denver Broncos to victory with three rushing touchdowns on January 25, 1998. As one of the best running backs in the NFL, his career was on track to keep rising. But when he tore his anterior cruciate ligament (ACL) during the 1999 season, all his dreams were suddenly crushed. The ACL, a crucial stabilizer of the knee, is a tissue that connects the thigh bone with the shin bone. After injuring this ligament, Terrell was never again able to play at the same level, despite undergoing multiple surgeries, physical therapy, and the best sports rehabilitation money can buy. He retired from the NFL in 2002.
What could this man have achieved had he not suffered such an unfortunate injury? How many rushing records could he have broken in the NFL? How many more Super Bowls could he have helped his team win? When someone suffers a devastating injury like that, they can sometimes recover. Surgery and physical therapy can do great things, but not every injury can be perfectly fixed or healed. Sometimes recovery is only partial, and that means people like Terrell Davis cant walk, run, or move like they could before the injury occurred.
But for every story like Terrell Daviss, there are four to six times more stories of women who suffer the same life-changing ACL injuries (including Megan Rapinoe, Rebecca Lobo, Lindsay Vonn, Misty May-Trainer, and millions more). Thats because women suffer far more of these injuries than men. Even though the injuries of male athletes attract most of the media headlines in sports, there are millions of untold stories of female athletes whose lives and careers have been harmed because of their injuries.
There are more than one hundred thousand ACL surgeries performed every year, and thats just for one kind of injury. Were talking about millions of women, men, children, and teenagers every year who suffer injuries they may never fully recover from, even if they all had access to the very best medical care possible. The good news is that many of these injuries are completely preventable, and we can save millions of people from needless suffering once we stop bad training habits and start implementing the key lessons from modern research on proper training and injury prevention.
The Impact of Injuries
"There is no ghost so difficult to lay as the ghost of an injury."
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