The Thompson Method of Bodywork · Structural Alignment, Core Strength, and Emotional Release by Cathy Thompson, Tara Thompson Lewis -- Read -- Imperial Library of Trantor

Index

Cover Image Title Page Epigraph Acknowledgments Foreword by Ohashi Preface by Tara Thompson Lewis Introduction

Learning to Listen to the Body Keys to Change Facing the Mystery

Part 1: Cathy Thompson’s Philosophy of Bodywork

Chapter 1. Kyo and Jitsu

We Are the Problem Kyo and Jitsu: A Starting Point Functional and Structural Kyo/jitsu Using the Kyo/jitsu Paradigm

Chapter 2. Structural Health: Symmetry, Space, and Flow

Gravity Becoming Correctly Upright Correct the Position of Your Thighbones Stability and Foundation

Chapter 3. Mind/Body

Memory and Experience The Power of Imagery and Visualization The Evocative Power of Touch Working with Emotions through the Body Relaxation or Shavasana “Switching” to Relax

Chapter 4. What Is Tension?

Muscular Tension The Interplay of Bones and Muscles The Main Causes of Musculoskeletal Pain

Chapter 5. Injury and Trauma

The Legacy of Injuries Specifics of Injury

Chapter 6. Pain

Structural Methods How We React to Pain and What We Can Do About It

Chapter 7. About the Exercises in This Book

Familiar Imbalances Using Kyo and Jitsu to Increase Body Awareness The Importance of Corrective Exercise Taking a Kinesthetic “Photograph” How to Stretch Types of Strengthening Exercises Avoiding Tilting at Windmills Popular Misconceptions How Long Will It Take?

Part 2: Cathy Thompson’s Exercises

Chapter 8. The Head and Neck

Neck and Head Alignment Gaze Point Changing Our Movement Vocabulary Jaw Release Correcting Head Tilt Enhancing Side-to-Side Balance of the Head Moving Your Skull over Your Neck Neck Flexors Strengthen Your Neck Flexors Advanced Strengthening Exercise for the Neck Stretch for the Neck

Chapter 9. Breathing

Normalizing Your Breathing Breathing Structure Feeling Your Breath in Your Top Rib Releasing Stuck Intercostals Finding the Quadratus Lumborum Balance Yourself Correct Diaphragmatic Breathing Freeing the Diaphragm: Freeing the Breath Diaphragm Opening Advanced Diaphragm Technique Inhalation Equalizing Breathing Pattern Releasing the Shoulders Exhalation and the Deeper Abdominals Finding the Action of Transverse Abdominis in Exhalation Breathing Exercise for Diaphragmatic Problems Breathing through Water

Chapter 10. The Voice

Strengthen the Latissimus Dorsi and Serratus Anterior Muscles Vocal Suppression Relax the Larynx, Jaw, and Tongue Freeing the tongue Exercise for Tongue Tension Working in the Mouth to Release Vocal Tension Soft Palate Release: Advanced Breath Pattern for Breaks in the Voice (at any place) Combining structural work and technique

Chapter 11. The Shoulders

Shoulder Joint Exercise Exercise for Shoulder Alignment External rotation of the shoulder Reposition the Shoulder Joint Rotator Cuff Muscle Exercise Shoulder Stretch Series

Chapter 12. The Spine and Deep Core Muscles

Spiral distortions The role of the deep back muscles in back pain Exercise for Multifidus in the Back, Especially the Lower Back Aligning the spiral pathway Spiral Pathway Exercise No. 1: Transverse Abdominis Exercise I Spiral Pathway Exercise No. 2: Transverse Abdominis Exercise II Spiral Pathway Exercise No. 3: Outer Spiral Exercise Spiral Pathway Exercise No. 4: Lower Back Exercise with Physio Ball Balancing the midback (12th thoracic vertebra) Arm Raise Twist Using the horse stance to strengthen and align the back Variation on the Horse Stance Specific targets and overall stretches for the back Exercise for the Paraspinals Exercise for the Sacroiliac Joint Wall Hang Stretch Stretching the Back and the Neck Spinal alignment with roll, blocks, and balls Using the Neck Roll Using Props with the Thoracic Spine Using Props with the Sacrum Using Props with the Mid-Lower Back Disc herniation

Chapter 13. Psoas, Hips, and Pelvis

Psoas Psoas Stretches Advanced Psoas Stretch Three Modified Psoas Stretches Psoas Strengthening Exercise Psoas Exercise for Lower Back Pain Correcting the High Hip Correcting Pelvic Rotation and Spinal Movement Legs, hips, and psoas in relation to gravity Exploring Your Relationship with Gravity The pelvic floor Working with Your Pelvic Floor

Chapter 14. The Abdomen and Vital Organs

Understanding the Role of Core Muscles Exercises for the Abdominals That Do Not Involve Forward Flexion Plank Exercise on Toes or Tops of Feet Relieving Pressure on the Aorta Rebalance the Navel Pulse Reflux Treatment of Acid Reflux and Hiatal Hernia Exercises to Treat Acid Reflux Release the Vagus Nerve

Chapter 15. The Knees

Knee Injury Muscle Exercises to Help the Knees Meniscus Strengthener Calf Raise Exercise Knee Stabilizer Exercise

Chapter 16. The Feet

The Problem With Shoes Alignment of the Feet Exercise for Aligning the Feet Foot Workout Ankle Circles The Arches of the Feet Exercise for the Arches of the Feet The Retinaculum Deep Stretches for the Top of the Foot Runner’s Stretch Stretch the Achilles Tendon and the Deeper Calf Muscles

Chapter 17. Ball Exercises

Warm-Up Exercises for the Back and Neck Basic Ball Exercises Advanced Ball Exercises Advanced Ball Exercises for the Neck and Shoulders Advanced Ball Exercise for the Jaw Advanced Ball Exercise for the Diaphragm Advanced Ball Exercises for the Sternum Advanced Ball Exercises for the Pelvis Advanced Ball Exercise for the Knees Advanced Ball Exercises for the Feet

Chapter 18. Ergonomics

Lifting and Carrying Things Sitting Correctly Beds and Pillows Shoes

Chapter 19. For Bodyworkers: How to Do This Work

The Cranium Work the Outer Cranial Bones (Skull) Work the Inner Cranial Structures The Anterior Spine and Its Attachments Work the Anterior Spine The Organs Pulling Down the Stomach Pulling Down the Transverse Colon Placement of the Navel The Pelvic Floor Pelvic Floor Work

Afterword: Bodywork Is about the Mother by Tara Thompson Lewis Footnotes Bibliography About the Authors About Inner Traditions • Bear & Company Books of Related Interest Copyright & Permissions Index