Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints (46 page)

body-weight exercises,
52
,
55
–56,
60
,
74
,
194

bone-density test,
45
,
134

bones,
13
–14,
17

abnormality of,
220

aging and,
14
,
17
,
46

articular cartilage and,
15
,
18
,
20

breaking of,
103

calcium phosphate in,
14

density and,
17
,
45
,
134

grinding of,
88
,
180

growth of,
5
,
14

integrated system of joints, muscles and,
see
integrated system, body as

as living material,
14
,
17

marrow cells and,
14

mineral composition of,
17

nutrition and,
5
,
38

osteoblast cells and,
14
,
17

osteoclasts and,
14
,
17

overgrown tissue of,
110

periosteum on,
14

reshaping of,
14
,
180

sex hormones and,
17

skeleton and,
14

spurs of,
90
,
151

strength of,
38
,
45
,
49

tendons and,
13
,
15
,
17
,
18
,
221

thinning of (osteoporosis),
17
,
45
,
49
,
134

women and,
17
,
45

see also specific bones and bone diseases

brachialis,
127

brachial plexus,
133

Brady, Tom,
x

breathing,
30
,
34
,
35
–37,
85

bursas,
15
,
105
–6

bursa sac,
179

bursitis,
105
–6,
179
–80

butt muscles,
see
gluteal muscles

caffeine,
44

calcium,
38
,
40
,
45
,
46

calcium citrate,
45

calcium phosphate,
14

calf muscles,
65
,
78
,
214
–15,
216
,
217
,
218
,
230

calories,
38
,
39
,
43
,
44
–45,
49
,
236

cancer,
46
,
49

capillaries,
12
,
13
,
19
,
24

capsule,
170

carbohydrates,
39
,
40
,
41

cardio exercise,
52
,
61
–66

cardiovascular disease,
92

cardiovascular system,
63

carpal ligaments,
126
,
132

carpals,
126

carpal tunnel,
124
,
126
,
127
,
132
–33

carpal tunnel syndrome (CTS),
7
,
21
,
125
,
126
,
127
,
130
–33

cartilage:

articular,
15
,
18
,
20
,
203
,
208

damage to,
3
,
38
,
66
,
87
,
103

of disks,
15
,
80
,
85
,
87
,
143
,
149

fibro-,
15
,
18
,
80
,
143
,
170
,
200

injuries to,
38
,
66

in joints,
17
,
143

osteoarthritis and,
181

pain and dysfunction due to,
3

tear in,
180
,
197
,
203
,
235
,
238
,
239

cat/cow exercise,
159

cell membranes,
40

Center for Mindfulness in Medicine, Healthcare, and Society,
34

cervical erector spinae,
94

cervical spine,
7
,
80
,
81
,
83
,
85
,
87
–88,
100
,
101
,
143
,
145

chiropractic,
2
,
25
,
70
,
85
,
86
,
144
,
149
,
150
,
175
,
220
,
234
,
236
,
237
,
241

cholesterol,
42

chondroitin,
47

circulatory system,
24

clavicle (collarbone),
103
,
109

coccyx spine,
80

collagen,
15
,
17
,
19
,
22
,
24
,
129
,
170
,
219
,
221

collarbone (clavicle),
103
,
109

collateral ligaments,
204

conditioning, exercises for,
54
–55,
62
,
70
–71,
84
,
130
,
175

coracobrachialis,
123

core muscles,
54
,
60
,
64
,
145
,
152
,
173
,
177
–78

exercises for,
58
–60,
74
,
159
,
162
,
164
–68,
192
,
194
–95

see also
abdominal muscles

corticosteroid injections,
87
,
88
,
89
,
90
,
110
,
128
,
129
,
130
,
132
,
149
,
150
,
151
,
202
–3,
206
,
207
,
217
,
221

cortisone,
150

counterweight system,
58

cross-training,
63
,
66

crunches,
58
–59

cubital tunnel syndrome (CTS),
127
,
133

cycling,
49
–50,
61
,
63
,
65
,
66
,
151
,
173
,
206

dairy,
41
,
45

DASH (Dietary Approaches to Stop Hypertension),
40

dead bug exercise,
59
,
59

deltoids,
104
,
105
,
116
,
117
,
119
,
120
,
121

depression,
31
,
32

De Quervain’s tenosynovitis,
127
,
130

DeStefano, Rob, ix,
2
,
3
,
4
,
5
,
7
,
25
,
29
,
31
,
50
,
78
,
85
,
86
,
105
–7,
146
–47,
149
,
175
,
177
,
178
–79,
202
,
204
,
217
,
238

diabetes,
41
,
49

diets,
38
,
39
–40,
41
–42,
43
,
44
–45,
46
,
181
,
235
–36

government dietary recommendations and,
43
,
45
,
46
,
49

see also
nutrition

“dirty dozen,”
42
,
43

disks, spinal:

abnormalities of,
19

bulging of,
151
,
173

cartilage of,
15
,
80
,
85
,
87
,
143
,
149

damage to,
7
,
18
,
31
,
32
,
83
,
87
–88,
146
,
149

deterioration of,
85
,
143

hernias of,
18
,
87
–88,
89
,
143
,
148
,
238

nerve impingement of,
82
,
148

pain of,
87
–88

protruding,
90

as shock absorbers,
80
,
85
,
151

surgery on,
7
,
88
,
150

diuretic,
44

doctors,
3
,
6
,
25
,
47
,
51
,
103
,
125
,
128
,
236
,
239
–40

see also specific types of doctors

dorsiflexion,
216

duration, of exercise,
50
–52,
65
–66

elbow,
126

overextension of,
128

flex muscles of,
127

golfer’s elbow and,
127
,
128

as joint,
see
joints

movements of,
135

overuse injuries of,
125

tennis-elbow and,
22
,
125
,
127
,
128
–29,
219

see also
forearm

elbow/wrist/hand system,
124
–41

elliptical trainer,
53
,
61
,
62

endocrine system,
34

endorphins,
35

endurance work,
49
,
65

erector spinae,
82
,
94
,
142
,
145
,
147
,
148
,
153

evolution, human,
16
,
35
,
79
–80,
102
,
124
–25,
179

exercises:

all-body,
60
–61

ball toss-up,
61

body scan technique,
36
–37

body-weight lunges,
60

body-weight squats,
60
,
194

breathing,
36

core,
58
–60

dead bug,
59
,
59

lower-body,
60

meditation,
37

plank,
58

pull-ups,
57
–58,
57

push-ups,
55
–57,
56

stability-ball crunch,
58
–59

step-ups,
60

stress-reduction,
36
–37

superman,
59
–60

upper-body,
55
–58