Aligned for Success: Reset Your Body from the Ground Up

Aligned for Success: Reset Your Body from the Ground Up

by Brenda Shaeffer PT DPT

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Overview

How to reach your fitness goals, prevent pain and injury, and achieve optimal performance in work, sports, and life.

Pain is a byproduct of our busy, active lives, but it doesn’t have to be a constant and hindering presence. Whether your daily activity consists of caring for children, or training for marathons, Dr. Brenda Shaeffer’s program will help you find the balance you need to rethink, recognize, and reset your body. Her three-step method is easy to follow, with simple moves and exercises that will help you reach your optimal performance.

In Aligned for Success, you will learn about some common myths in physical fitness training, and how changes in our nutrition and sports programs in the past few decades have at times created a higher risk of injury and long-term health issues. Dr. Shaeffer helps you navigate the confusing and conflicting chatter about health and fitness.

You will learn to:

• Identify your issues and your goals

• Make a plan that will help you meet those goals

• Reset your body to reach your optimal performance

There’s no need to discontinue the sports you love. No matter your age or stage in life, Dr. Shaeffer’s program will help you reduce the risk of injury, and be in control of your body’s movement.

Product Details

ISBN-13: 9781947951112
Publisher: City Point Press
Publication date: 01/08/2019
Pages: 192
Product dimensions: 6.50(w) x 9.00(h) x 0.50(d)

About the Author

Brenda Shaeffer, PT, DPT, has been a licensed physical therapist since 1978. She has a doctorate in physical therapy from Simmons College, a bachelor of science from Cleveland State University, and attended the Ohio State University and Mary Washington College. She has been a private practitioner since 1981, and has been an innovator in the field of physical therapy in business and treatment approaches in orthopedics and sports, treating athletes at every level. She is experienced in post-surgical rehab and neurologic disease care, including ALS.

Dr. Shaeffer has a long history of developing and implementing ergonomic solutions and work performance enhancement programs, work hardening and treatment with companies including Honda of America, General Motors, Nationwide Insurance, International Harvester, UPS, and Roadway among others. Dr. Brenda Shaeffer's background as an elite athlete in gymnastics and acrosports and as a national sailboat racer and coach in both sports, gives her an understanding of issues associated with recovering from injury and performing at the highest levels.

"I strive to help every patient help themselves to understand and reach their potential at any age and any stage of life."

Read an Excerpt

Table of Contents:



Foreword

Preface

Introduction

What We Thought versus What We Now Know

New Facts

Learn the Language of the Body

Body Basics: The Three Systems of the Body

Structure: The Container, Form, and Mover

Nutrition/Fluid/Gas System

Nervous System: Brain, “Wizard of Bod,” and the

Conscious Mind, Spinal Cord, and Nerves

Rethink, Recognize, Reset

Step One: Rethink

Identify and Verify Your Issues

Goal Setting

Choosing Your Solution Team Members

Step Two: Recognize

Learning Alignment

Establishing a Baseline



Make a Plan, Revise Goals and Solution Team

Member Roles

Develop a Plan

Step Three: Reset Your Body

Implement the Plan: Putting It all Together

Resetting Joint Position

General Reset Practice Session

Applying Three-Step Method to Life

Confirming Appropriate Leg Alignment – Advanced

Applying Three-Step Method: Practice

Common Activities

Athletic Performance

Fitness for Life: Conditioning Guidelines

Flexibility Guidelines

Strength Guidelines

Balance Guidelines

Work Performance

Keep Moving Your Feet for Life

Predicting Body Breakdown



The Full Body Example:

Applying the Three-Step Method

The Other Rs: Rest, Recovery, and Repair

When to Seek Help?

Summary

Appendices:

Three-Step Method Toolbox

Geography of Your Structure Worksheet

Worksheet: Is It Muscle Memory?

Alignment Checklist

Activity Goal Sheet

Solution Team 1 & 2 Worksheets

Flexibility Exercises

Strength Exercises

Tightrope Balance Exercise

Head Movement Chart

Footwork Exercises

Reset Strength and Movement Sequence

Compression Kills Worksheet

Beth’s Goal Activity Sheet

Beth’s Alignment Checklist

Sources

Glossary of Terms

Acknowledgments

About the Author

Table of Contents

Foreword vii

Preface ix

Introduction xi

What We Thought versus What We Now Know 1

New Facts 1

Learn the Language of the Body 12

Body Basics: The Three Systems of the Body 18

Structure: The Container, Form, and Mover 18

Nutrition/Fluid/Gas System 25

Nervous System: Brain, "Wizard of Bod," and the Conscious Mind, Spinal Cord, and Nerves 27

Rethink, Recognize, Reset 37

Step 1 Rethink 39

Identify and Verify Your Issues 40

Goal Setting 41

Choosing Your Solution Team Members 48

Step 2 Recognize 51

Learning Alignment 51

Establishing a Baseline 59

Make a Plan. Revise Goals and Solution Team Member Roles 60

Develop a Plan 61

Step 3 Reset Your Body 63

Implement the Plan: Putting It all Together 63

Resetting Joint Position 63

General Reset Practice Session 64

Applying Three-Step Method to Life 65

Confirming Appropriate Alignment - Advanced 65

Applying Three-Step Method: Practice 73

Common Activities 73

Athletic Performance 82

Fitness for Life: Conditioning Guidelines 84

Flexibility Guidelines 84

Strength Guidelines 87

Balance Guidelines 91

Work Performance 93

Keep Moving Your Feet for Life 98

Predicting Body Breakdown 98

The Full Body Example: Applying the Three-Step Method 102

The Other Rs: Recover, Rest, and Readiness 109

When to Seek Help? 117

Summary 119

Appendices: 121

Three-Step Method Toolbox 121

Geography of Your Structure Worksheet 121

Worksheet: Is It Muscle Memory? 122

Alignment Checklist 123

Activity Coal Sheet 126

Solution Team 1 & 2 Worksheets 128

Flexibility Exercises 132

Strength Exercises 135

Tightrope Balance Exercise 139

Head Movement Chart 142

Footwork Exercises 143

Reset Strength and Movement Sequence 145

Compression Kills Worksheet 149

Beth's Coal Activity Sheet 151

Beth's Alignment Checklist 153

Sources 156

Glossary of Terms 159

Acknowledgments 170

About the Author 172

Customer Reviews