The Bodymind Ballwork Method by Saltonstall, Ellen -- Read -- Imperial Library of Trantor

Index

Cover Title Page Praise for The Bodymind Ballwork Method Copyright Photo Credits Acknowledgments Introduction

The Lineage of Bodymind Ballwork How to Use This Book

PART I

Chapter 1: The Bodymind Connection The Layers of Being Chapter 2: The Nervous System, Stress, and Relaxation

A Day in Your Life The Stress Response Your Breath as Regulator Navigating the Stress–Relaxation Spectrum: Challenge versus Threat Conditions for Relaxation

Chapter 3: Soft Tissues, Pain, and Release

Fascia Tensegrity Pain, Receptors, and Responses Pain Is Subjective Outgoing and Incoming Pain

Chapter 4: Body Schema, Body Image, and Conditioning

Touch and Body Schema Posture The Inner Dialogue Conditioning and Samskaras

Chapter 5: Defense Mechanisms and Trauma

The Cingulate Cortex and Insular Cortex: Centers of Interoception and Self-Regulation The Prefrontal Cortex Trust and Agency

PART II

Chapter 6: Getting Started

Focusing Inward The Principles The Breath Is the Link Above All, Trust Yourself

Chapter 7: The Best Basic Everyday Practices

1. The Neck 2. The Trapezius 3. The Spine with Two Balls 4. The Back of the Pelvis 5. The Front of the Hips 6. The Soles of the Feet

Chapter 8: The Spine

Chapter 9: The Neck, Head, and Face

1. The Side of the Neck 2. The Back of the Head 3. The Top of the Head 4. The Face

Chapter 10: The Abdomen, Ribs, and Breathing

1. The Abdomen, Diaphragm, and Iliopsoas 2. The Side Waist / Obliques 3. Around the Ribs 4. The Sternum

Chapter 11: The Shoulders

1. One Ball for the Shoulder and Ribs 2. The Front Chest with Two Balls 3. The Rotator Cuff 4. Wall Balls for the Pectorals and Deltoids 5. Serratus Anterior

Chapter 12: The Arms and Hands

1. Wall Ball for the Upper Arms 2. Wall Ball for the Lower Arms 3. Floor Balls for the Biceps 4. Floor Balls for the Triceps 5. Chair or Table Ball for the Triceps 6. Floor Balls for the Lower Arms 7. Table Ball for the Lower Arms 8. The Arm Nutcracker 9. Hands on the Table or Floor

Chapter 13: The Pelvis, Thighs, and Knees

1. Sitting on the Balls 2. The Hamstrings Lying on the Floor 3. The Front Thighs 4. The Outer Thighs 5. The Inner Thighs in a Chair 6. The Inner Thighs on the Floor 7. The Backs of the Knees 8. The Sacrum 9. The Pelvic Floor

Chapter 14: The Lower Legs and Feet

1. The Calves 2. The Front Shins 3. The Inner and Outer Calves 4. The Outer Ankle and Foot 5. The Top of the Foot (Version 1) 6. The Tops of the Feet (Version 2) 7. The Leg Nutcracker

Chapter 15: Conclusion Endnotes

Chapter 1: The Bodymind Connection Chapter 2: The Nervous System, Stress, and Relaxation Chapter 3: Soft Tissues, Pain, and Release Chapter 4: Body Schema, Body Image, and Conditioning Chapter 5: Defense Mechanisms and Trauma Chapter 15: Conclusion

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