Best exercise injuries & rehabilitation books according to redditors

I don't specifically hate core workouts, I just hate going to the gym. Being inside, brainless music, bro-heavy atmosphere, certain key equipment (squat rack) always in use, etc. So I get it.

What helped me change my mindset was being shown how much my weaknesses, lack of mobility, and imbalances were holding me back as a runner. I went to a running performance lab (and this was just a few months after running a 3-flat marathon in Boston. So I was in pretty good shape!) But you know what the guy told me? My efficiency was only around 50th percentile. So how much better could I be if I worked on some things!

So that's one way to do it: get a full assessment at a clinic. Or if you just want to pique your curiosity and maybe get motivated, check out this podcast. (Same guy I went to. Works with Olympians :-) Or, if you're more of a reader, get this book.

Does it sound cheezy to say "These things changed my life!" Well yeah, I guess it does. Or I sound like an infomercial. But hey, I'm running faster, beating my PR's from 5-7 years ago . . . on 35 MPW instead of 50-70. Oh, and I've been injury -free. So it's worth it!

P.S. one thing he points out is that your need for core stability and strength during running is dynamic (meaning constantly changing forces): your body is going up and down, front and back (and you're supposed to be using your core muscles to not sway side to side). So static exercises like planks may be good for building beach muscles, but they're not sport-specific, and therefore not helpful in making you a better runner. (It's amazing how widespread this misconception is!) So what we really need to be doing (as he assigned me) was stuff with a twisting or balance aspect: walking glute bridges, balance board, balancing on a exercise ball, etc.

Grab a cheap set of light resistance bands at Target or the like, the kind they market to women so they don't get too bulky. Wrap it around something stationary and pull away.

My training partner is coming of a bicep tear and just started benching again (since he can't overhead press), and we noticed his elbows shake in and out a lot. Come to find out his rotators are so weak that he can't even do a proper face pull (hands out, elbow at 90 degrees, no using the bicep). This is actually one of the tests we use for rotator cuff strength.

He's been doing face pulls with the EFS micro bands for 12 days now and he's already noticeably more stable, but it was surprising to see someone with a 500lb bench struggle to do face pulls with 2 micro bands.

I'm also going to go ahead and recommend holding the end position for a 2 count at every rep, to strengthen the muscles in the contracted position, which is how they are meant to be used for correct posture. I stole this from Shirley Sahrmann's text with face pulls, rows, and rear delt flys to help with someone that had shoulders that rotate forward, and they commented after 2 weeks that it helped enough for them to notice.

EDIT: linked to Sahrmann's book for anyone that's interested in specific rehab, but you should probably have a very good understanding of biomechanics before you try to jump in.

220-Age is a gross estimation of Heart Rate max (HRmax). It is used in a sense that BMI is used to quickly evaluates body composition. I think there is a disconnection between HRmax and Exercise Intentisty that needs to be made. HRmax % is only a part of the equation of VO2 (volume of oxygen consumption in the human body). HRmax is used in exercise prescription because, without laboratory equipment you can't measure the other parts of VO2. Is HRmax the true absolute beats per minute a heart can achieve? Most likely no, but prolonged activity at the rate will lead to MVO2 (heart oxygen consumption) not being able to keep up with demand (ischemia).

The second part and edit of your question has to deal with what your targeting to exercise. Exercise intensity can come from volume, time, mode, and strain of activity (aka intensity). I would argue if you can go for 30mins at 90% of HRmax that is not your true maximum. Your ie. training question deals with which energy system you want to target.

A more accurate measure in calculating your HRmax/VO2max would be a Bruce Protocol along with a measure of HR and blood pressure at each stage.

Paraphrased Sources:

Therapeutic Exercise: Moving Towards Function

Exercise Physiology: Nutrition, Energy, and Human Performance

Cardiovascular and Pulmonary Physical Therapy: Evidence to Practice

Essentials of Strength Training and Conditioning - 3rd Edition

Starting a home practice is a little awkward at first, and you probably won't know exactly what to do, but I guarantee you will grow into it. Just keep it consistent and learn to listen to your body. The cool thing about a home practice is that it is tailored to YOU! I love going to class and get a lot out of having an instructor guide me in alignment and offer new and exciting sequences, but my home practice has become sacred.

A few tips to start:

• Pay attention to the tips your instructors give about form and alignment. While you're holding poses, try to bring these tips to mind in order to refine them.
  
• Sun salutations are always a good warmup.
  
• If you can remember any sequences from class, even if you can only remember part of it, do it! It will help you fill up the time at first and maybe give you a bit of direction about what to do next.
  
• If you can't think of what to do, holding poses and really trying to refine them as you hold them is always a good option.
  
• Develop a pose or maybe a few poses that you want to focus on (maybe crow or bridge/wheel, for example) and do poses that will open up the parts of your body that you need open for those poses. As an example, when I want to do bird of paradise, I make sure I do a lot of standing splits and other poses to open up my super tight hamstrings.
  
• Don't get discouraged if it doesn't flow smoothly at first. It will eventually. You'll find sequences that you love and sequences that don't do much for you. And it's all ok.
  
  I hope some of this helps. Also, I just started reading this book, Yoga Sequencing by Mark Stephens for my teacher training, and it is a huge help. It explains the principles of sequencing but also provides a lot of sequences for all levels. More than worth the cost.
  
  Starting a home practice can be scary, but I'm so grateful for my self practice. It's made me more aware of and grateful for my body. It's your time to explore. I think you'll find that mixing in a studio practice and a home practice will help you to balance and refine your own practice. The two will inspire and inform each other.
  
  Edit: I apologize about the awful formatting. I tried really hard to get the bullet points to actually be bullet points, but I can't figure it out.

https://www.amazon.com/Diagnosis-Treatment-Movement-Impairment-Syndromes/dp/0801672058

as a new climber who is hopefully pushing their limits, I'd go ahead and get familiar with common climbing injuries. it can be a huge help in even minor situations to know if you're overworking yourself and how to properly remedy the situation to save yourself a lot of time and soreness in the long run. excellent book here

I'm a rehab based Chiropractor and treating climbers is a large part of my practice. A few years ago I was looking for something similar as I know there are seminars/certifications for golf, running, lifting etc - but couldn't find anything solid for climbers. My best advice is pick up some climbing injury books and start there. I listed the books I own below in order of my preference. I second u/wristrule's recommendation of make it or break it and checking out Training Beta. They have PTs/Chiros/Trainers/Coaches talk about injuries and prevention. Follow those people and their professional work as they all have blogs, books, videos etc.

As far as research goes, there is actually a decent body of evidence but sample sizes of the studies tend to be small. The best collection of climbing research in one place is probably The Beta Angel Project https://beta-angel.com/research/research-inventory It is sorted into categories which is a nice touch. Also you can pubmed search 'rock climbing' and there are a bunch of studies there.

Here are the books I own and recommend:

https://www.amazon.com/Make-Break-Climbing-Injuries-Dictate/dp/0956428134

https://www.amazon.com/Climbing-Injuries-Solved-Lisa-Erikson/dp/0692296646/ref=sr_1_5?s=books&ie=UTF8&qid=1535818900&sr=1-5&keywords=rock+climbing+injuries

https://www.amazon.com/Climb-Injury-Free-Dr-Jared-Vagy/dp/0692831894/ref=sr_1_2?s=books&ie=UTF8&qid=1535818900&sr=1-2&keywords=rock+climbing+injuries

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Theres a few more books out but I haven't checked them out just yet.

Hope this helps you help other climbers!

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Here's the inevitable recommendation for Gödel, Escher, Bach (Amazon page, so you can see the reviews).

Synopsis:

>Twenty years after it topped the bestseller charts, Douglas R. Hofstadter's Gödel, Escher, Bach: An Eternal Golden Braid is still something of a marvel. Besides being a profound and entertaining meditation on human thought and creativity, this book looks at the surprising points of contact between the music of Bach, the artwork of Escher, and the mathematics of Gödel. It also looks at the prospects for computers and artificial intelligence (AI) for mimicking human thought. For the general reader and the computer techie alike, this book still sets a standard for thinking about the future of computers and their relation to the way we think.

>Hofstadter's great achievement in Gödel, Escher, Bach was making abstruse mathematical topics (like undecidability, recursion, and 'strange loops') accessible and remarkably entertaining. Borrowing a page from Lewis Carroll (who might well have been a fan of this book), each chapter presents dialogue between the Tortoise and Achilles, as well as other characters who dramatize concepts discussed later in more detail. Allusions to Bach's music (centering on his Musical Offering) and Escher's continually paradoxical artwork are plentiful here.

It may be strange, but during the biology and nature-of-thought-related sections of GEB I decided to read the neurology chapters of Gray's Anatomy (no, not Grey's Anatomy). It's pretty heady and slows you down quite a bit, but it results in a really interesting mix of deep biological knowledge about the structure of neurons and functioning of the nervous system with GEB's higher-level, cognition-focused discussion.

Note that that's the 40th, British edition of Gray's Anatomy. There are cheaper ones if you don't need the most up-to-date version, including leather-bound reprints of the classic 1901 American reprint. I doubt the old versions have much accurate information about neurology, however.

http://www.amazon.com/Movement-Functional-Assessment-Corrective-Strategies/dp/1931046727

Sounds like you've got some free time, so I would recommend seeing a sports physical therapist, hopefully one with a background in running. I'd also recommend this book which has many drills for improving form and correcting for inbalalances https://www.amazon.com/Running-Rewired-Reinvent-Stability-Strength/dp/1937715752

This is the textbook I read it in... http://www.amazon.com/Exercise-Physiology-Nutrition-Performance-Lippincott/dp/0781797810

Unfortunately I sold it back after I completed the class. I've wished multiple times that I hadn't, because it was a great textbook. I'll look around and try to find a source, though.

> I'm sure there's plenty of literature on the subject

Mark Stevens has written an entire book on sequencing.

The book Yoga Sequencing: Designing Transformative Yoga Classes is an amazing book with many sequences provided. It also goes over the theory of sequencing so you will be able to build your own. I think it was originally intended for teachers, but will work solo just fine. Well worth the investment.

Combining sequencing is fine as long as you do everything in an order that "makes sense." There's certain things to stay away from, like never go from an extreme back bend directly into a deep forward fold and vice versa. And then there are some things that are recommended, like you should open your hips before your do deep back bends. If you really get into it, I would recommend this book on yoga sequencing

Yoga: Discipline of Freedom: The Yoga Sutras Attributed to Patanjali

Patanjali's sutras are probably the most classic of the classical manuals on meditation, this edition has the most consistent and readable translation/commentary I've encountered.

I teach power yoga so I use a lot of Baptiste Journey into Power. For more general hatha styles, Mark Stephens has a really good book on basic principals of sequencing, with lots of variations for beginners, intermediate, advanced, different health conditions, pregnant students, elderly students, etc. Really good resource!

The body sculpting Bible for men is what started me off right 16 years ago. I consider it to be one of the best purchases I ever made.

They show you proper form and describe mistakes not to make. Every muscle group has several exercises illustrated.

I picked one, studied it for about a minute, went to the gym, did it, came back and re-studied it for another minute. The next time I picked another one and added it to my routine.

After ten sessions I had a routine built up that I'm still using. All because of that one book.

It's on Amazon for about $18.

The only truely running specific routines that are actual weight lifting (multiple studies show it helps) of which I'm aware are:

1. In Jay Dicharry's Running Rewired -- check your library for the book and plan to invest time reading, it's not terribly straightforward as he covers a lot of self assessments and corrective exercises first then doesn't lay out the plan well.
   
2. Strengthrunning.com's High Performance LIfting requires $$
   
   Personally I just do starting strength during base phase, get my squat and deadlift over 200lbs and call it good. Once I start running really hard workouts I drop the lifting and switch to 10 second hill sprints as someone else mentioned (recommended by Brad Hudson in his book Run Faster).

The hard part to let go of for some people is simply that you don't need to know anything to get started. ;) Just finding a simple beginner's video or beginner-friendly class to take is enough.

Here are a few solid but simple, asana (pose)-focused books:

Yoga the Iyengar Way

30 Essential Poses

This one is what I currently started with :) good luck!

I'd also caution against it. One night of bad sleep before a race is okay, provided you are sleeping well otherwise. At least that's what I got from reading: https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X.

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Zzzquil might be fine with your system, but have you taken it before a long run or key workout in the morning? Was your performance changed at all? Were you as strong mentally?

​

I'm only bringing it up since I know that I feel relaxed and happy after taking Nyquil, but my body is just not ready for a big effort. I know this is only anecdotal, and there are different active ingredients, but I'm just bringing it up in case you hadn't considered this angle.

​

I hope you kill it either way!

The hand book of NSG is a must

Neurocritical Care is a must if you have a MICU/SICU

Neuroanatomy Through Clinical Cases is a good textbook which focuses on all the major points and many fine details you will need to know as you go through your career. I use this book when I make lectures.

You'll also want to read some review articles on ICP management, vasospasm dx and tx following SAH, hypertonic saline, neuro imaging.

There are some youtube videos that will help get you started with imaging:

For Head CT

For C-spine CT

For MRI in general

For Lumbar MRI

I recommend referring back to these resources as you see patients with the afflictions as it will help it stick. If you just read about things without using them in practice I think you'll find it is easily forgotten. Best of luck!

I was in REI returning something and saw Climbing Injuries Solved sitting around. Was tempted to buy it just because I like books on climbing but I was wondering if anyone here had read it. Is it worth buying? Does it say anything different from a book like Make or Break or One Move to Many?

Yes your condition is Exactly why hanging leg raises are higher risk low benefit.
First address any tightness in hip flexors. work on spinal erectors, and exercises that work on maintaining neutral pelvic position .
Pilates mat exercises are excellent resource for training core while maintaining healthy spinal mobility.
An excellent book on segmental spinal stabilization:
http://www.amazon.com/Therapeutic-Exercise-Lumbopelvic-Stabilization-Prevention/dp/0443072930

http://www.physiotherapyjournal.com/article/S0031-9406%2805%2961352-1/abstract

Although resources are for therapy/ rehab. The same exercises should be used in a "pre-hab" approach. strengthen/ stabilize so you wont create conditions tat require rehab.

See a good physical therapist. You may have to shop around. If they just tell you to do internal/external rotation with a rubber band, find someone else. Shoulder injuries are often related to scapular / postural issues.
http://www.amazon.com/Corrective-Exercise-Solutions-Shoulder-Dysfunction-ebook/dp/B0088E3ROG is a decent book, but you should still see someone.

> i could get motivated for her but not for myself. now that shes dead, i feel deader than usual.

Sorry to hear this. Is it just you, your dad & sister now, or are you on your own?

I waded through 2 giant, boring ass books on this & best I can come up with is anhedonia has 2 parts: anticipatory (wanting) + consummatory (liking). Maybe try focusing more attention/efforts on the liking half of things. I seriously have less than zero wanting -- practically an anti-wanting -- that can really get in the way if I let it. Have learned through repetition if I just do the thing, sometimes there's liking lurking on the other side. Not always, but a lot of times.

The books:

Anhedonia: A Comprehensive Handbook Volume I: Conceptual Issues And Neurobiological Advances

Anhedonia: A Comprehensive Handbook Volume II: Neuropsychiatric And Physical Disorders

Yoga is a monistic practice in Hinduism. The practice revolves not around god(s) but instead is practiced through exploring inward. This is done through mediation. In fact, the yogis were the ones who developed the iconic lotus position we all have come to associate with meditation. The yoga sutras outline steps to enlightenment, The yogic ultimate reality is "oneness." That is, realizing the inner-most self (atman) is indistinct from the universal spirit (brahman), aka the Absolute.

The wikipedia article doesn't quite do this text justice. The sutras are a dense text, one Wikipedia or any other article I could find on the internet doesn't really expand upon well. If you are interested in learning more about them, I recommend this book.

http://www.amazon.com/Therapeutic-Exercise-Lumbopelvic-Stabilization-Prevention/dp/0443072930#

Kinda yellowish, maybe this one?

Edit:

1st edition is yellow

http://www.amazon.com/gp/aw/d/0443058024/

Not trying to be a dick but take Kelly. Starrett's fitness info with a grain of salt, in the fitness and Corrective Exercise industry it's widely regarded Supple Leopard is widely regarded a safe great primer for the basics how to foam roll and mobilize. However his postural and movement information is very basic and in some cases straight bullshit and will lead to more injuries, I personally attribute some of my old injuries and dysfunctions to trusting information like this:


For example his bracing sequence advises squeezing your butt to brace your core, I don't see how someone does this the way he describes without flexing your lumbar spine into a posterior pelvic tilt, which brings you out of neutral and weight (ex. Barbell back squat) would just compress the lower back.

In addition he advises standing and maintaining a braced position by squeezing the glutes and contracting the core when resting to stay in good posture. Advice like this directly leads to overuse injuries and chronic pain. People with bad posture and chronic tension issues (like endurance athletes and lifters) won't magically learn good posture by doing this, they'll just teach themselves to squeeze more and create more tension (tension in their over used muscles pulling them out of good posture and tension in their glutes and core to bring them back into "good posture". Dysfunctions like sports hernias and lower back pain will be more likely to occur if someone with bad posture or bad movement patterns doesn't take the time or go to a professional to fix it. They'll just grip down and brace harder, setting themselves up for pain.

Imho, Fitness is complex and requires study especially if you are trying to be a high level athlete.

Further resources for mobility and injury prevention would include:

• [Corrective Exercise solutions to common hip and shoulder dysfunctions - Evan Osar.] (https://www.amazon.com/Corrective-Exercise-Solutions-Shoulder-Dysfunction-ebook/dp/B0088E3ROG)
  
  
• [Advances in Functional Training - Michael Boyle.] (https://www.amazon.com/Advances-Functional-Training-Techniques-Personal/dp/1931046018)

I use books, really.

BKS Iyengar has a section of sequencing in Light on Yoga (basically the Sanskrit listed out, in order)

And then there's this book (fairly thick too) with just images of the yoga poses.

And I like the Home Practice section on Yoga Journal!

edit: but my general skeleton of a class is something like this

• 5-10 minutes of breathing/centering
  
• 5-10 of gentle stretching
  
• then some slow flow (like sun salutation c) or easy standing balance
  
• then like the sun salutation a's with standing poses, planks, balances mixed in b/n
  
• then deeper flexibility poses that we hold or standing postures that we hold (hopefully I've warmed them up properly so they can do this safely)
  
• then back/belly work or floor work (like reverse plank, locust, bridge pose, shoulderstand type things)
  
• deeper seated stretching, if time or reclining twists/stretches
  
• savasana!

Not at all. They're for anyone. And if you really want to make it to the goal you're setting for yourself you're going to need to learn the stuff in my book at some point.

For workouts, start with Body Sculpting Bible:
https://www.amazon.com/Body-Sculpting-Bible-Men-Third/dp/1578264006


For mindset, start with my book.

and for learning how to eat, read this:
https://www.amazon.com/Burn-Fat-Feed-Muscle-Transform/dp/0804137846

This is what I have in my library off the top of my head:

Magee - Orthopedic Assessment - Good for special tests, differential diagnosis, and general background knowledge. This is the first textbook many PT schools ask their students to purchase.



Joint Structure and Function - A good biomechanics textbook if you're interested. I remember it being assigned in both my undergrad kinesiology class as well as Biomechanics and Adv. Biomechanics in PT school.


Observational Gait Analysis - Good gait analysis text but super detailed. It is out of Ranchos Los Amigos, one of the foremost gait mechanic analysis institutions in the US.



Mulligan - Manual Therapy - A great resource, but Mulligan was kind of a strange fellow so keep that in mind.


Manual Therapy - Advanced - Great read, but honestly kind of pricey and probably not worth the cost for an OT. PT though? Definitely recommend.



American College of Sports Medicine - Super convenient to have. Great for medical exercise dosage and cardiopulmonary considerations.


Therapeutic Exercise Foundations - Good read, with some manual therapy thrown in.

If you're super intense, though, you'll want Sahrmann's Book.


To be honest, as a student of any discipline, I'd recommend just making a free account on hep2go.com and looking through their exercises to brush up. The above reads are great if you are interested, though, and I'd recommend for any PT library.



Hope this helps!

I've been power lifting for a bit over a year and have gotten good results from it. Recently, though, I've come to the realization that I'm getting older and have become very concerned about injuring myself on a lift by tweaking a muscle in my back or something. My football days are long gone and my job isn't very physical, so I traded my powerlifting program for more of an aesthetic one.

I'd recommend you look at the Body Sculpting Bible for Men or the Body Sculpting Bible for Women. There is diet info and workout regimens from beginner to advanced. If you're an experienced lifter you probably won't get a whole lot out of this book, but for a newbie it's a great place to start.

If you don't want to deal with trainers and you have your smartphone on you, you could get on YouTube and watch videos of people performing the lifts and giving advice on form.

Don't be intimidated. There are people of all different fitness levels and experience at any given time. Just put together a day-to-day workout plan so you know exactly what exercises you will be doing, and how many reps and sets of each workout, for any given day. Make sure to research proper form, too. If putting together a workout plan is a bit confusing for you, you can consult a fitness coach at the gym (most gyms have experts on staff that will give you guidance and teach you form for free).

I've recommended this book to others. I used it when I began to take weight lifting more seriously and it was fantastic. It's a quick read and easy to understand since it is targeted for beginners. It will guide you through the process or creating a workout plan for yourself.

Good luck!

https://www.amazon.com/Handbook-Neurosurgery-Mark-S-Greenberg/dp/1604063262

This is pretty much the Bible within our program.

I don't know about the MBLEx, but Orthopedic Physical Assessment by McGee, and Clinical Massage Therapy by Fiona Rattray are fantastic. Grey's anatomy is always excellent for another anatomy reference if you need it, and the Netter Atlas and flashcards is what saves my butt time and time again.

Even if you don't need those books for your exams, they fantastic references to have in practice.

Maybe I'm not totally understanding your question-- there are books about therapeutic exercise (here's a bible for you), but there isn't always a perfect correlation between disorder --> exercise/stretch. So there may not be one perfect resource if I'm understanding correctly.

Would also recommend calling up a local PT, and seeing if they can help. I'm a student so I have access to faculty and textbooks etc, so let me know if I can point you in a better direction

https://www.amazon.com/Running-Rewired-Reinvent-Stability-Strength/dp/1937715752

How are you with Anatomy? If not so great, first get this and learn as much in there as you can. Especially the neuro-musculo-skeletal stuff.

Now that you kind of know a little about anatomy, you'll need to learn how all those parts work. I recommend this kinesiology textbook.

Now that you know all the pieces and how they're supposed to work together, you'll need a text that talks about musculoskeletal dysfunctions and how to go about managing some of those conditions with exercise and other forms of treatment. I recommend this text for that.

Good luck!

Hi, there! Thank you so much. I've seen online a Dialectical Behavior Therapy Skills Workbook focused on bipolar disorder; instead of green, it is blue. Do you happen to have that one?

https://www.amazon.com/Dialectical-Behavior-Therapy-Workbook-Disorder/dp/B00NPOA4J0

For 10 of the 12 weeks I followed The Body Sculpting Bible for Men and focused on only the Mass workouts. I really love this book and if I would have actually been able to eat more I know I would have had better results. To be on the safe side, I didn't do any of the cardio/abs days in the book just so I didnt burn any calories. Looking back I should have done more abs. :P The plus side to this was that I didn't gain any fat and I did retain my shape of being lean. Next time I will aim to eat even more healthy calories each day because I would get lazy on the weekends and only have a coffee for breakfast and then a dinner...(which was stupid of me). A quick nutshell of my nutrition was that everyday I went to the gym I would have a shake first thing in the morning, right after my workout, and right before bed.

tl;dr buy the book and eat a crap ton and drink them shakes.

My suggestion would be finding DVDs or books at the library. If you have the time, do reading on yoga sequencing or the Ashtanga Primary Series, the latter of which is very physically demanding (yet meditative) and should keep you occupied for several years. There also exists books on yoga and depression.

Good luck on your journey. I'm using yoga to treat anxiety problems and it's working wonders.

If he did not give you exercises to do in order to fix/help you issue then he is a quack.

I would find a chiro/physical therapist that is ART certified and can do a function movement screen (FMS)
http://www.functionalmovement.com/experts

If you can't pay for a chiro an want to geek out on the biomechanics your self then get this book

Learning about history is not so important. The practice is what really matters. Consciously purifying the body and mind to ready it to awaken the energy.

So being aware of things which cause an emotional reaction, like lust for sex, want for material possessions and social recognition, fame and money etc, political reactions, moral judgements etc.

Be conscious of those things, they unsettle and disorganise emotions so the energy disperses.

Then in meditation take a few deep breaths to relax the body and mind, then drop and expand your mind into the body. It's really important to get the body involved. Transform the body and the mind transforms with it as the energy circulates!

Then do that breathing technique from that last video until it becomes a habit, with the tongue against the roof of the mouth behind the teeth. That opens the front channel. Breathing deeply opens the back channel. Energy goes up the back and down the front.

Here's a book on the meditation, the small universe, or micro cosmic orbit -

https://www.amazon.com/Awaken-Healing-Energy-Through-Tao/dp/0943358078/

And do standing meditation too -

https://www.youtube.com/watch?v=L7xAtLnDIN0

also try doing the wim hof breathing method once or twice a day. Hold breath of the last EXHALE, not inhale -

https://www.youtube.com/watch?v=nzCaZQqAs9I

See how he focuses on the body?

I followed "The Body Sculpting Bible for Men".

https://www.amazon.com/Body-Sculpting-Bible-Men-Third/dp/1578264006

The real difference began when I began lifting weights in the morning on a empty stomach. Intermittent Fasting gave me amazing results as well.

All TDEE/BMR calculators are just an estimate. In the case of Katch-McArdle it's a more conservative estimate - it will almost always err on the side of a lower figure.

I'd be interested in Katch and McArdle's explanation of the formula but I don't own nor have I read their 1,104 page book. And honestly, I'm not sure how well I'd be able to follow it.

Netter's Concise Orthopedic Anatomy isn't too bad for the anatomy stuff you're talking about. Has notable pathologies/minor/major surgeries and the basic anatomy at all of the major joints.

https://www.amazon.com/Awaken-Healing-Energy-Through-Tao/dp/0943358078

It's important that you convince him to make changes by expressing your desires, and through reason.

If he is unwilling to grow, then you have to grow first; be willing to learn more than you previously wanted, provide opportunities.

This isn't about you, it's about empowering your husband.

I am a direct support professional, and I work with the developmentally disabled; I've learned that getting people to do what you want requires them to really feel free to choose.

Sometimes what you want is going to have to change, because what you pictured wasn't sophisticated enough.

Anything worth doing is going to be difficult.

Start with r/intermittentfasting

Here's some things I found interesting.

https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189

https://www.amazon.com/Move-Your-DNA-Restore-Movement/dp/0989653943

Similar to "move your dna"
https://youtu.be/jOJLx4Du3vU

https://www.ted.com/talks/jane_mcgonigal_gaming_can_make_a_better_world?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Check out podcasts. Consider all kinds of things. Cbd oil may help with pain, and so will posture/better-movement, and better diet.

It also doesn’t aid recovery (unless by placebo effect). It only delays the healing process. Even the guy who invented the RICE method now says that he wouldn’t recommend it.

Source: “Good To Go” book

How about the book Gray's Anatomy, where the rest of that stuff gets it's name.

I've found a lot of inspiration from Move Your DNA by Katy Bowman which focuses on adding more movement to your life in general. She has inspired me to move more all day vs. hitting the gym for an hour then sitting the rest of the day. You can make a change right now by sitting on the floor instead of the couch! I do use a floor pillow though, my tailbone is unforgiving. I've gone from barely being able to haul my fat butt off the floor to being able to get up without the use of my hands at all!

You might also try yoga (search Yogatic on YouTube, I highly recommend Esther Eckhart as she is very detailed in her instruction) for a gentle start considering your skeletal issues. I can say from practicing regularly I've gained so much strength and control over muscles I didn't even know existed.

Don't kill yourself by throwing yourself into a high impact routine, love your body for where it is and know that with consistency you can make changes that will make you feel better. :)

We used "Yoga, Discipline of Freedom," by Barabara Stoler Miller during David Garrigues Yoga Sutras workshop. It is an excellent current day interpretation of the Sutras.

[30 Essential Yoga Poses: For Beginning Students and Their Teachers]
(http://www.amazon.com/30-Essential-Yoga-Poses-Beginning/dp/1930485042/ref=sr_1_3?s=books&ie=UTF8&qid=1331624045&sr=1-3&tag=bookforyoudm-20)

All hail!.

Jon Thompson's compilation of Ortho Anatomy. A must. It conveniently fits in the pocket on a white coat.