Making Exercise Healthy Medicine


Stretching Smarter Stretching Healthier™

Better Stretches, Stretching The Way You Really Move (Functional Stretches), Fixing Bad Stretching

 

© Jolie Bookspan. MEd, PhD, FAWM
Director  Neck and Back Pain Sports Medicine
Headmaster  AFEM - Academy of Functional Exercise Medicine
Pioneer in functional exercise and stretching, named "The St. Jude of the Joints" by Harvard Medical School clinicians

                 
Copyright & Reprint Instructions      Protected by Copyscape Plagiarism Checker


 


Exercise is Medicine?

Not All Exercise and Stretches Are Good Medicine. Not All Medicine is Healthy.

We Change That.
It makes no sense to create health problems from the things you do for your health. 

 

Hello! You are on my no-ad web site (DrBookspan.com), dedicated to Making Exercise Healthy Medicine™. Just as there is junk food, there are "junk stretches" which are common, and packaged to sell, but are not healthy. It's not health care if it's not healthy.

This article shows you how to quickly stop several common sources of pain and tightness that come from conventional stretches. Get your life back - healthy, mobile, and happy.

My work is evidence-based primary source sports medicine, plus environmental medicine of the human body in extremes of heat, cold, injury states, altitude, underwater, and different nutritional states. I developed this information through years of research in the lab, and put it here on my web site for the benefit of the world. Get better and the world will be better. No health insurance needed for this exciting change in health care. This article gives you an introduction to all I can teach you about Healthier Stretching. I put links at the end of this page to other pages on my web site for more. There are hundreds of articles here. Hope I will get to meet you in my CLASSES or maybe in a rare Private Appointment. Have fun.

 


 


A Letter From Master Hiron John, President of INTERNATIONAL LINKED TAEKWON-DO, 7th Degree Black Belt:

"Thank you for your kind words of wisdom in at the Black Belt Hall of Fame event, I have been applying the stretching methods you taught and have felt the release in my back to the extent I am able to train again.

"We have started implementing your stretches in our classes and are noticing the effects in our students, particularly with regards to their improved posture and movement ability.

"Your books are great; an excellent reference tool. They also exercise the mind by making me think"
Regards, Hiron

 


 


Share this article

HOME

More Fix Pain and Training Articles

Adventure Medicine

Academy

Certification & Fellow Advancement

Private Appointments

Thai Massage

Gifts

Ab Revolution

The Fitness Fixer

Projects for World Health

Diving and Hyperbarics

Classes

Books
and eBooks

A Short History of My Work To Develop These Methods (skip this to go straight to stretching with the article below)
This information is not merely copied from someone else who said it, or something I heard in a gym or in exercise science school. I am the scientist who researches what really happens. This is what I found through years of work. I started lab research studies in the 1970s to find why standard stretches weren't benefiting flexibility, and pain prevention exercises didn't work. I saw that flexibility in daily life - how people move and live called functional flexibility was not being applied. I applied it. People got better. When I was working on studies of the human body during immersion for combat swimmers, the experimental subjects, the lab physicians, and others in the lab kept saying they had stiffness and pain. Stretches their own physical therapists trainers and docs gave them did not work or made them worse, or with new trouble later on. I fixed them. Their doctors started calling me (calling the lab actually, as I don't have a phone) asking how I fixed them so well. They (and their physicians) started taking classes with me. In the 1980s, class participants asked me to write everything down for them. I was surprised. I thought they should have taken notes. I typed information sheets for them. More doctors came to me after taking my classes, saying they knew their standard Patient Handouts were ineffective exercises. They asked me to make handouts for their patients. I was surprised. Again. I thought they could do that themselves. I typed Patient Handout sheets for them. I kept collecting data like a good scientist, doing studies to test and retest methods, and develop better ones. When the Internet came out, I sent handouts electronically instead of photocopies. In the 1990s I typed everything in several training manuals that became books. One is Health & Fitness In Plain English - How To Be Happy, Healthy and Fit for the Rest of your Life. After two different publishers, the new THIRD edition of How To Be Happy, Healthy and Fit... eliminated wrong things previous publishers added over my objections. Another book is Fix Your Own Pain, with patient stories in every chapter showing why patients get better, or don't, and why. Several more books of my life's work tell how to make life pain free, stronger, and more fun. Each book is different. 

I have seen fitness and rehab myths and fads come and go, but these methods remain effective over time. More about me in Adventures. Limited Classes and appointments to train directly with me, and workshop certification by me through my Academy for top students.  Get the books for reference while you keep getting better:

To keep this quick and easy for you, much is shortened. Use this summary to get better now, and get the books to fill in the rest:


Stretching Smarter Stretching Healthier is available in print edition, eBook and Kindle.

             

Now go Stretch Smarter, Stretch Healthier!

 

 

Be Prepared To Stretch Your Brain

 

What is Different About This Information

 


My Students of the Black Belt Hall of Fame Class of 2014



 

Stretches Aren't Fixing Injuries?

 

 

Stretches That Perpetuate The Same Painful Posture You Started With

After rounding forward all day over the computer, desk, steering wheel, handlebars, and backpack, more forward rounding for stretches and exercise is not healthful or needed.

A habit at the root of much pain and tightness is that many people do most or all of their stretches by bending forward:

They touch toes bending over forward or sit bent forward,
bring knee to chest,
hang forward at the waist,
bring arm forward over the body,
lunge bent forward,
do "PIlates hundreds"
and the many other bent forward stretches, exercises, in the gym, Pilates, and yoga. The several back pain articles on this web site describe the problems that this much forward bending causes to the muscles, bones, and discs of your back.

Forward stretching does stretch your back, but your back muscles are already too long and overstretched from a lifestyle of bending forward. The muscles in front - the chest and the front of the shoulder - get shorter and tighter.


After bending forward over a computer all day,
you don't need more bending forward and rounding your back as a stretch

 

 

One of Many Myths We Examine - Do You Need To Warm Up Before All Stretching and Hold Every Stretch 30 Seconds?

You need a good range of motion for normal daily life. You need to crouch to retrieve things, step up a doorway, reach in cabinets, and do  a variety of ranges and movements all day every day for normal healthy lifestyle. You need to have built-in range already and be able to stretch to these ranges without elaborate preparation. If you are so tight that you would strain or tear without warming up first, every time you moved in real life, you are not healthy and changes are indicated so that you can move spontaneously in healthy ways.

I have also been finding over years of collecting patient results and in actual studies that "moving stretches" are highly effective as a stretch, as a movement re-trainer, and to help quicken the body's normal repair of damaged areas. In many cases, the "moving stretches" that I have developed are better than "holdIng" static stretches. Moving in needed ranges (small quick excursions up and down, side to side, diagonals and so on) while maintaining healthy specific stretch positioning makes effective stretch, loosens tight areas, and helps rehab damaged areas, as long as stretch range is less than any pain or "yanking" feeling on the damaged area.

In some cases, "holding" stretches at maximum range, popular in yoga, restricts circulation. Moving stretches, so far, seem good for circulation.

 

 

The Results Are Common

  1. People spend much time doing stretches that add to the problems they started with.

  2. They lose the flexibility needed to simply stand up straight.

  3. This often results in chronic low-grade aches, injury, and wear and tear from habitual unhealthy positioning.

 


 

What To Do

The first thing is to remember that stretching (range of motion) is most important during all you do in your daily real life. You need stretches that teach and practice the same healthy positioning you need when you bend for things, reach, pick things up, dress yourself, do fun activities. All your range of motion for these things needs to be healthy positioning - not bent over, or with one segment twisted, or slouching under body weight, as practiced in most conventional stretches.

You need to know how to move one part while the REST of your body is in healthy comfortable relaxed position. It is so very common to forget that during conventional stretches, the rest of you is often in the silliest positions that don't benefit health, and that practice and reinforce unhealthy, tight, contorted  posture, that don't transfer to real life when you need to stand, and balance, and stabilize the supporting limbs, while you do what you like to do.

 

Dr. Bookspan's SIX QUICK STRETCHES

To address the above two problems and others, I developed a set of SIX QUICK STRETCHES that incorporate balance, knee, ankle, and hip stabilization for healthy standing, teach healthier upper body positioning, and work muscles in the way you need for more range of movement, balance, joint health, spine positioning, and movement.

 

Six Quick Stretches

1.

1. Standing Hamstring Stretch

For the leg you are stretching:


- Lift one leg straight in front of you until you get desired stretch on the hamstring of that leg. Don't round your back or hunch your shoulders. Pay attention to hold relaxed but upright healthful body position.

- Pull the leg higher with your hands if desired, eventually training flexibility plus strength and ability to raise leg high without hands.

For the REST of your body, do the following:

- Position your foot of the leg you are standing on, to face straight ahead, not turned out. In general, whichever direction your foot faces, keep the foot and knee facing in the SAME DIRECTION so that you are not twisting at the knee joint. Use your sense of body position, or watch in a mirror to see and feel if you are slouching at the knee to cause your knee to rotate inward or angles inward. Both these slouches contribute to knee pain and excess wear.

- Notice your foot and arch. If you slouch so that your foot flattens toward the floor, use foot and ankle muscles to raise your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Maintain your arch, and increase balance sense with healthy foot placement.

- Keep your body weight on the entire foot, pushing more back to the heel for more stretch.

- Keep your hip vertical, not curling under you. Allow the front of your pelvis and hip of the standing leg to get a needed stretch. If you curl the hip under, you are not really stretching the hamstring of the lifted leg as much as you think. and you lose a valuable stretch of the front of the hip and thigh of the standing leg.

- Breathe in and out easily and normally while you adjust to healthy position and learn it.

- Hold a few seconds then without touching your foot to the floor, go right to Stretch Two, next

 

2.

2. Standing Side Stretch - leg abductors, groin

 

For the areas you are stretching:

- Lift the same leg straight out to the side.

- Don't round your back or hunch your shoulders. Pay attention to hold relaxed but upright healthful body position.

 

As always, for the rest of your body use the following:

- Keep the standing foot and kneecap facing in the SAME DIRECTION so that you are not twisting the knee joint. Watch in a mirror or use your sense of body position to feel if you are slouching at the knee that that your your knee turns inward.

- Notice your foot and arch. Use foot and ankle muscles to lift your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Keep your arch and increase your real balance using your muscles.

- Breathe in and out normally while you adjust to healthy position and learn it.

- Hold a few seconds then without touching your foot to the floor, go right to Stretch Three, next

 

3.

3. Standing Side Stretch - Hip, leg abductors, groin, upper body, shoulder stretch - adding strength and balance

 

For the areas you are stretching:

- Keeping the same leg lifted straight out to the side. tilt your entire body to HORIZONTAL

- LIft your lower arm UP to horizontal. Put the top arm flat down to your body.

- Keep lifting the leg higher to HORIZONTAL

- Notice your upper body. Make sure you hold straight, not rounding forward. Don't bend the leg at the hip. EXTEND at the hip to straight from body to leg.

 

As always, for the rest of your body use the following:

- Keep the standing foot and kneecap facing in the SAME DIRECTION so that you are not twisting the knee joint.

- Use foot and ankle muscles to lift your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Keep your arch and increase your real balance using your muscles.

- Breathe in and out while you adjust to healthy position and use your brain to know that you are learning it.

- Hold a few seconds then without touching your foot to the floor, go right to Stretch Four, next

 

4.

4. Standing "Shoe" Stretch - Posterior Hip, Achilles, Balance

 

For the areas you are stretching:

- Standing on the same leg, cross the other one as if tying your shoe.

- Keep your upper body as upright as you can, not rounding or leaning forward.

- Keep your body weight on the entire foot, pushing more back to the heel for more stretch.

- Bend your knee to go lower. Eventually to touch the floor with your hands. However the point is to get useful stretch, not to touch the floor. The position you use is what you need, not to check off a "rule."

- USE this every day for real to put on and take off your shoes and socks, trousers, and to tie your shoes.

 

As always, for your entire body keep healthy positioning:

- Keep the standing foot and kneecap facing in the SAME DIRECTION so that you are not twisting the knee joint.

- Use foot and ankle muscles to lift your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Keep your arch and increase your real balance using your muscles.

- Breathe in and out while you adjust to healthy position and use your brain to know that you are learning it.

- Hold a few seconds then without touching your foot to the floor, go right to Stretch Five, next

 

 

5.

5. Standing Neutral Spine Quadriceps (entire front thigh) and Anterior Hip Stretch

 

For the areas you are stretching:

- Standing on the same leg, lift the other one in back to your hold in hand.

- Keep your upper body as upright as you can, not rounding or leaning forward.

- TUCK the pelvis to neutral spine so that it does not tilt, but is vertical. If you do not use neutral spine, you will miss the majority of this stretch and also use usefulness of it to teach you healthful spine positioning for life. If you do not know about neutral spine or are not sure how to do it, use my web page on Fixing Swayback.

 

As always, for the rest of your body use the following:

- Keep the standing foot and kneecap facing in the SAME DIRECTION so that you are not twisting the knee joint.

- Use foot and ankle muscles to lift your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Keep your arch and increase your real balance using your muscles.

- Breathe in and out while you adjust to healthy position and use your brain to know that you are learning it.

- Hold a few seconds then without touching your foot to the floor, go right to Stretch Six, next

 

 

6.

 

6. Standing Posterior Hip Stretch, Back and Leg EXTENSORS, Upper Back, and Anterior Hip Stretch

 

For the areas you are stretching:

- Standing on the same leg, let go of the foot in your hand, and continue to hold it up while straightening the leg.

- Come to completely horizontal position from head to foot.

- Keep your upper body uplifted, not rounding downward.

- Put both arms out to the side at horizontal position. Feel how the shoulders stay relaxed, and in healthful neutral position, not lifted or rounded.

- Use this knowledge to be able to raise both arms overhead while keeping shoulders in position - not hunching upward or rounding. DON't lift arms overhead without learning shoulder position first.

NOTE: The muscles that EXTEND the leg and body are important but usually neglected muscles. In most conventional stretches, bending forward, or keeping the hip bent is emphasized. You will know if you stretched and used your back and leg extensors well by doing this, if your backside is pleasantly sore from exertion the next day after learning this.

 

As always:

- Keep the standing foot and kneecap facing in the SAME DIRECTION so that you are not twisting the knee joint.

- Use foot and ankle muscles to lift your arch to neutral. Make sure you do not flatten your arch and foot against the floor to help balance. Keep your arch and increase your real balance using your muscles.

- Breathe in and out while you adjust to healthy position and use your brain to know that you are learning it.

- Hold a few seconds then stand with both feet on the floor, and go back to Stretch ONE, above, to repeat the sequence on the other leg. Repeat as needed.

 

Below is a photo of my Black Belt Hall of Fame Class of 2016 practicing Stretch 3. Standing Side Stretch

 


 

 

I Have Many More Effective Quick Stretches For You

A posture "expert" convinced me to remove the entire rest of this "What To Do" section of this page - they make thousands of dollars a WEEK by having clients come to them over and over for repeated treatments for weeks and months of posture exercises with fancy names, when I show people in one session the real, needed, direct science and practice, that they can easily do themselves.

 

You can quickly learn how to do it for yourself with my work:

Here is the Stretching Smarter Class Syllabus with helpful readings.

Here is my Clinical Page with many free summaries for fixing pain of back, neck, knees, during sitting, standing, and other.

Click for the books:

 
In print edition, Kindle AND eBook
tells how to understand for yourself and fix it for yourself.
No treatments or repeated constant payments to these people.

 

Click for Private Appointment Information

Here is my page to Fix Upper Back, Neck, and Shoulder Pain. It has two important stretches to learn for upper body. We learn the third in my classes.

Click Here for my CLASSES - Stretching Smarter Classes and Other Classes for Smarter Health

Students of Stretching Healthier through the Mt. Airy Learning Tree, April 2016

 

Cathy Sander (third from left in above class photo) writes:

"I had years of Physical Therapy, chiropractic and massage. They were all helpful, but I was a slave to them. Plus, I still hurt. Dr. Bookspan got to the root of the problems in one class. She showed me how to move and use my body to stretch and strengthen WHILE I participate in everyday activities. I can now spend more time moving AND sitting (reading, art, paperwork, etc.) without fear of debilitating neck and back pain. I now know WHY I was having the pain and WHAT TO DO to correct the problems. Priceless."

"Dr. Bookspan responded to our feedback and tailored the class to suit our needs. She worked with individuals and the group. She did all that while making the class FUN! She also sent a follow-up email summarizing everything we learned in class with page numbers corresponding to the book. So helpful.

 


 

Summary For Healthier Smarter Stretching

  1. Understanding the greater picture of why a stretch is functional or not, tells you more than just a list of where the stretch "targets."
  2. Check your list of exercises and stretches. The majority of conventional stretches bend forward - sitting, lying, and standing bent over. Doing a few extension stretches the "other way" does not cancel the great majority of the time that people spent training a bent forward position in daily life. Many people sit at work for many hours a day, then stretch with many bent forward positions. More forward bending is not needed. Stretching needs to use your brain.

  3. Stretching just to make joints go to greater range does not in itself, translate to better use of the joint during real life movement.

  4. For many people, good flexibility means bending forward to touch the toes. Many of these same people don't have the flexibility to stand up straight. Their body and movement patterns are trained and tightened to a bent forward position. They cannot straighten out enough to comfortably lie flat without a pillow under head or knees, or stand with their back against a wall with the back of their head touching the wall without craning their neck or lower back. Their back and shoulders are too rounded and lengthened. They stand, walk, and do all activities at joint angles that impinge, grind, rub, and stress. This is functional tightness. It is a common consequence of modern exercises even posture exercises.

  5. The idea of stretching needs to be reframed as specific retraining to so you know what is healthy and  unhealthy movement, and that you no longer stand, sit, and move with strained unhealthful positioning. it doesn't happen by itself or through posture exercises.

  6. Stretching needs reform.
  7. When you stretch one area, don't wreck the others.
  8. Bad body ergonomics of rounding forward is a common cause of upper back and neck pain, often mistaken for "stress" or arthritis or whatever else is on the x-ray but not the main or even related cause of pain. Watch people at the gym and in life. Notice how often fitness publications ask you to practice being bent over. Instead, get functional stretching.

 

Use good healthy movement retraining (Functional Stretching), described in Stretching Smarter Stretching Healthier, to regain needed muscle length for healthy positioning for all you do, not just during your few moments of stretches. That is how stretching can benefit you in your daily life.

 

Use these easy principles when you move in real life and when you stretch  - instead of merely "doing" reps of stretches. Feel better starting now.

 

 

Simple and Different -
Don't Change These Concepts and Methods - These Methods Work Only As Written and Intended

Henry Louis Mencken said, "Any man who afflicts the human race with ideas must be prepared to see them misunderstood"  Even so, please don't change my work back into "what you know." This is different and works differently than fad stretches that have become ingrained in fitness. To paraphrase Bertrand Russell, "An untrained man's report of what a knowledgeable man says is never accurate because he unconsciously translates what he hears into something he can understand." My work is primary source, and often not what we learned in school and the gym. Remember, that is good.

 

 

What to Stretch Now?

You can help this site without donating anything - Use my links from the BOOKS page and click anything else from there to get anything you want whether it's my books or not, from song downloads, health and medical equipment, home stuff, movies, whatever. Amazon will send me a small percentage of purchases (not clicks) - anonymously. Your name is never given to me. Larger purchases send me more, so get your next computer or playground this way. If you get a lot of smaller things, they also give me a bit more. Thank you for helping this web site by shopping for things you get anyway. Proceeds go toward keeping this site free, and ad free, plus class scholarships and free world health programs through my Academy. Use the links for next time you shop, too. Have fun.

 

Stretch More

Learn in Person in a private appointment to learn and get better right away, not in weeks of repeated treatments - Private Appointment.

Check my Stretch Class Syllabus for information, stories, photos about group and private classes for Stretching Smarter Stretching Smarter with me (Dr. Bookspan), and more free readings to prepare for class and review after.

Delicious massage technique that stretches your body while you lie comfortably on the floor, try Thai Massage.

Get this gem of a book Stretching Smarter Stretching Healthier.

Send Your Photos and Success Stories showing the principles in action to me on TWITTER! Follow TheFitnessFixer on Twitter   Prizes for the best ones. Tweet nice notes and success stories how you are better, which is my big reward. Follow for health updates, quick & short   www:twitter.com/TheFitnessFixer

Ask Your Questions. Personal written answers to your questions - Individual Care.

Earn Certification in the classes, plus Fellow Advancement. Awards. Better Earth through AFEM -The Academy of Functional Exercise Medicine.
your successes

Mailing list. I don't send out any mails or keep any lists. For updates, info, articles, fun helpful stuff whenever you want, just look at my TWITTER page. No sign-up or log-in needed. If you join ("follow") then you can ask questions too: www.Twitter.com/TheFitnessFixer.

 

Click here for More Free Summary Articles 

Mental & Emotional Training - a page of Dr. Bookspan's short articles for stronger emotional health.

Adventures Medicine 

Workshops at Your Location - Be part of health advances for yourself and the world. Host workshops, or join fun instructive Dr. Bookspan projects - be in my next book, write rap and songs about back pain fixes, design our Academy logo, help open our resort school - maybe at your campus, studio or cruise ship? Click Projects.

Cool Stuff Shows Healthy Positioning and Built In Stretch - T-Shirts, Mugs, Mouse pads, More. Learn and promote functional health with UNcommon sense gifts from the Academy.
Books and eBooks. All my books together cost less than your pain killers,and show you how to stop needing them and be healthier than before. Fun, easy to read, illustrated, immediately helpful. More book descriptions and info, signed books straight from the author, eBooks, Kindle, and more CLICK my BOOKS page:
               

Healthy Martial Arts - Top level book for all athletes to train thinking, spirit, and top performance. Healthy Martial Arts is the top of the line book (of my books) for exercises and athletes. Sun Tzu's "The Art of War" is the classic strategy manual in business and power. "Healthy Martial Arts" is the strategy manual for your life.

Stretching Smarter Stretching Healthier   Print Edition 8.25" x 11" and eBook instant eBook download from Kobo Books. Fun, innovative, immediately useful.

Fix Your Own Pain Without Drugs or Surgery - Print edition from Amazon.com.
eBook: Instant download
from the publishers, Healthy Learning and Coaches Choice: https://healthylearning.com/m-1422-jolie-bookspan.aspx
Neck pain, back pain, shoulder and hip pain, knee pain, ankle and foot injuries, wrist pain, and "when everything hurts," featuring actual patient stories in every chapter.

The Ab Revolution Fourth Edition - No More Crunches No More Back Pain  Print 4th Edition.
Also available in Kindle and Nook. Click here for The Ab Revolution Fourth Edition in Kindle.
The Ab Revolution is core training the way your body actually needs. Two parts: Part 1- Learn neutral spine to stop a major form of lower back pain. Part 2- Functional strengthening from simple moves to the toughest you can get.

Health & Fitness THIRD edition - How To Be Healthy, Happy and Fit For The Rest Of Your Life - Fix pain plus healthy living - How to be happy healthy and fit for the rest of your life.
Also in eBook Instant download: https://healthylearning.com/m-1422-jolie-bookspan.aspx

Diving Physiology - New BLUE cover edition. The diving cult classic! Hard to find. Written by Dr. Jolie Bookspan, the Navy researcher who did the work in the field.BLUE cover is the latest edition. (Green was old)  Get the new BLUE. Signed collectors edition, order directly from author through the BOOKS page. Plus other diving and hyperbaric medicine books and resources.

More descriptions on the BOOKS page.

Even if you don't get my books, click book links and get whatever else you want - all anonymously. Amazon will send this site some pennies for orders through my links, without ever sending me your name. Have fun!

 


 

 

Don't worry about people stealing your ideas. If your ideas are any good, you'll have to ram them down people's throats.
- Howard Aiken

 

Back To TOP of Page

That said, Be Healthy - Respect Copyright

Information, drawings, and photos are © protected copyright. To cite this article or any parts, put author Dr. Bookspan, and link to this site DrBookspan.com at the top and bottom of your reprinting. A suggestion to get my books is also nice. No Derivative Works License means no changes to content, wording or links.

Drawings of Backman!™ copyright © Dr. Jolie Bookspan from the book Stretching Smarter Stretching Healthier and others.

More LEGAL waivers and stuff here.

Freely Ye Have Received; Freely Give. Matthew 10:8 (and others). "Make health contagious."
This information is © copyright. If you like this information, send it to a friend with full citation to Dr. Bookspan and links.

SocialTwist Tell-a-Friend


Entire site is education only. Nothing is medical advice. See your doctor first and use your brain

 


HOME    ||   Adventure Medicine   ||    Academy  ||   Appointments   ||   Books & Ebooks  ||  Bookspan Basics  ||   Classes   ||   Diving & Hyperbarics   ||   Emotional & Mental Fitness  ||  Fix Pain Articles  ||   Gifts  ||   Healthy Stretch Mechanics in Real Life  ||  Hamstrings and Back Pain  ||  HUMOR - Fixa U Dept of Silly Syndromes  ||   Individual Care    ||   Karate   ||  Kickboxing  ||   Lower Body Revolution (tm)   ||   Nutrition  ||    Patient Success Stories   ||   Rare Photos of Early Work  ||    Thai Massage  ||   The Ab Revolution  ||   The Fitness Fixer||    Twitter  ||  Who Is Dr. Bookspan  ||   World Health Projects  ||  Yoga Without Dogma