The Fitness Fixer
Index of Articles from Dr. Bookspan's former column

       When Fitness and Medicine Aren't Healthy, Fix It (and boy do they need it)


Hello, You are on The Fitness Fixer™ health column INDEX -
Close to 800 free articles by me (Dr. Bookspan) on healthier medicine and fitness

The Fitness Fixer was awarded Best Medical Blog Finalist and Best Clinical Sciences Blog



How To Use This Index:

1. I am The Fitness Fixer™ (Dr. Jolie Bookspan), Making Medicine and Fitness Healthy. My column on ran from 2006 to 2010. Click links below the (long) introduction box for some of the remaining articles from nearly 800 free Fitness Fixer™ articles, on Healthline's site. Luckily, many are still archived (as of this writing) on the Blogspot site which was used to upload the articles to them.


2. After my Fitness Fixer™ Health Authority column for Healthline ended in April 2010, Healthline kept the articles, but removed all the movies I made to show the concepts, most of the needed graphics I created, all the reader comments and my labels which allowed search by topic. (Of the remaining photos, Healthline moved some of them so they don't match the text). Then Healthline cut some of the articles in half and put the first half at the end, obscuring meanings (and looking a bit silly). Understand that articles are not presented as intended, and without many needed graphics, including Backman! (tm) my trademarked teaching character. The BLOGSPOT links usually present the articles more as intended. Then come back to this web site (Dr. and my classes for direct learning, maybe a private appointment, and continue with short fun info and links to more on Twitter -


3. Are you a major health information source? Can your site invite me to continue this important work? Let me know:
to run or syndicate this exciting column of original research and groundbreaking innovations.


Explore, Learn, ThiNk,
Share this page with a FRIEND

4. Come back again and again. Use your brain and body at the same time to apply these concepts to change unhealthful fitness and medical practices back to a healthier fun life. Dr. Jolie Bookspan, THE Fitness Fixer™ is here on For more of my work use the main Navigation links Site Map to the rest of my large, fun, no-charge web site at the bottom of this (and every) page. Have fun.


Interesting note. If you go to archives of Fitness Fixer articles directly on Healthline's site, their photo of me looks strange. The Healthline company required my photograph. I sent them two doing real work. They wanted the standard "headshot" and cut my head from one and stuck it on the other. Ouch. At least I'm smiling, even if it looks like my neck is on wrong. I can show you better ways for necks.













































Alphabetical index follows this (long) introduction box.
You can go right to the Index by scrolling down past this box (or click to SKIP to INDEX in a new window).

How The Fitness Fixer Can Help You

Only Available Here

  • I bring you areas I professionally studied and directly researched in the lab of my own subjects, students, and patients. Instead of repeated news, you get original research.

Top Training Methods

  • For exercisers, trainers, beginners to top athletes, and their health care providers.

Fix Fitness, Stop Pain

  • This is the place to stop pain and get your life back. I don't "limit the patient to limit the pain." Instead of restricting activities,
  • I pioneered integrating healthy movement into actual real life and sports - "functional" exercise and medicine. You do more while getting stronger, healthier, and stopping pain at the same time.

Green Fitness

  • Burn calories not coal! It's backwards to burn fuels to power artificial exercise machines.
  • We burn off human calories to make electricity. Human powered calorie burning, green power generation, litter cleanup using healthy bending mechanics, community projects, more. See fun, clean, world-healthy projects here.

Flash Mobs

  • Use these Fitness Fixers in my exciting program of #FlashFitness for healthy alternatives for your Flash Mobs. Prizes for healthy creativity. Contact me @TheFItnessFixer on Twitter.

Fast Fitness Friday

  • Weekly feature most Fridays. Quick effective techniques to put immediately into practice, "one, two, three."


  • Demonstrate your skills, your knowledge, and how well you pay attention. Prizes too.

Fitness Fixer™ Hall of Fame. Readers send their success stories Fixing Injuries and Top Training using my work. Come be one

Forensics, Training and Survival from Mountaintop to Undersea, Heat and Cold. G-forces and Microgravity

  • My research in environmental physiology, forensic, work, and fun adventures.

Brain and Body

  • Mind health, emotional health.
  • Strengthening the discipline cooperation and respect that improve personal and community health.
  • Fix Myths, Fads, and Urban Legends. Get real information and understand issues to make informed decisions.


  • My Fitness Fixers are naturals for mobile device aps. Developers, be in touch.

Laughing is Healthy

  • We'll fix your injuries or double your pain back.
  • Send in your funny fitness health photos and stories. Prizes for smart fun.
  • Reader PaulJ contributed articles so funny true and good that I appointed him my Academy Director of Silly Syndromes.

Make Health Care Healthy

  • Not all exercise is good medicine. Not all medicine is healthy. We fix that.

Real Life - Functional - Lifestyle

  • We make daily life into built-in health and medicine. Functional fitness and medicine.
  • If you have to stop your life to "go do exercise" how can that be exercise as a lifestyle?
  • Building healthy biomechanics into regular dally actions builds strength, calorie burning, and joint stabilization into real life.
  • Using healthy body mechanics to do things that benefit others makes daily life into built-in physical, emotional, social, and environmental health.

Bookspan Basics™

  • I designed quick group skills that put health back into basic human movement.
  • With good attention, you can learn and teach them to your groups, kids, teams, classes, & battalions,
  • Also good for teaching exercise in the park, and adding to your existing exercise classes.
  • See them on this web site on Bookspan Basics.

Join Research Studies

  • Students of exercise and medical sciences, researchers, smarties, get ideas here then contact me for interesting beneficial studies you can do for school under my supervision.

I Don't Repeat News, My Readers and I Make News

  • My Academy teaches healthy sports medicine, and provides classes and instructor training, community health programs, more. Our Academy Awards reward world health initiatives. Formally, we are the Academy of Functional Exercise Medicine - AFEM. Informally, we call it the Fixa U™.
  • Readers created such far-reaching projects from my work that I awarded them positions as project directors of my Academy.
  • Peggy Santamaria taught healthy movement for paid job positions for developmentally disabled adults. She was our Director of Developmental Abilities.
  • Stuart Wood taught healthy digging methods for a water reharvesting program, and an after-school program for kids that teaches healthy movement is fun. I appointed Stuart as my Director of Community Projects.
  • I am working with Annie Fetter to make programs that teach understanding and applying basic MATHS skills to daily life for health.
  • I am developing more innovative group health programs. See and be part of these projects and more on my Academy Honors page:

Fitness Fixer Reality Show

  • Readers, Take The Fitness Fixer™ and the Fixa U™ on the road. I am looking for the right people who successfully use my work for their own health, to take these innovative methods to families and communities.
  • Film short structured clips of yourself doing simple sincere makeovers like a traveling knight. Examples: Retrain healthy movement and integrate strength health and weight control into people's daily work and home lives, school programs, teaching digging mechanics at community gardens, municipal water reclamation projects, for day laborers, office workers, and others.
  • Heal the world one makeover at a time through good work like the Lone Ranger, Jamie Oliver's Food Revolution, The Dog Whisperer, The Nanny, Weed Dating (social networking through group gardening events) and Pay it Forward wrapped up in one.
  • Intelligent caring real life is more fitness than yelling while heavy people trudge with bad mechanics on treadmills.
  • Networks - are you interested in making my trademarked work your next hit show? It's right here


  • Quick updates, class dates, more reader successes, contests, invitations to World Health projects, more. No chatter, just useful info: Follow TheFitnessFixer on Twitter


Copyright and Reprint Instructions



Abdominal Muscles - What Do They Have to Do With It All? - You May Be Surprised:

"Thought depends absolutely on the stomach, but in spite of that,
those who have the best stomachs, are not the best thinkers." - Voltaire

Academy of Functional Exercise Medicine - AFEM.  Dr. Bookspan's Academy. Making Medicine and Exercise Healthy for People and Communities:

Academy Projects - Incredible Projects Readers Have Created:

Achilles Tendon:



Fitness Fixer and are the *HOME* of Happy Mitochondria!

Aging - It's Not Aging that Causes Exercise Injury - Check Bad Biomechanics and Bad Stretching:

Healthy Aging:

Altitude, Aviation:

Ankle Sprains:

Anterior Cruciate Ligament:



"I don't deserve this award, but I have arthritis
and I don't deserve that either." - Jack Benny



Back Pain - "Mystery" Lower Back Pain, SI Joint, Lordosis, Pain When Standing, Walking, Running Lifting Overhead:

Balance and Agility:

Biathlon/ Duathlon:


Blood Pressure:

Bobsled/ Bobsleigh:


Bookspan Basics - Good body mechanics are a powerful performance enhancing aid:

"Do not wait for leaders; do it alone, person to person."
- Mother Teresa

Breath-Hold Diving  (see more in the separate topics of Breathing, Hyperbaric Medicine, SCUBA, and Space Medicine, further below:

Breathing and Lung Function:

"I went to see Pavarotti once and I'll tell you this much, he doesn't
like it when you join in."




Chest Stretch - Restore muscle length to stand without round shoulders:

Children's Health - Good for your child, or family members who act like one:

"The truth is that parents are not really interested in justice.
They just want quiet." - Bill Cosby

Christmas Fitness - Staying healthy and sane:

Cleaning Products - Make your own healthy items quickly, cheaply, easily:

Cold Science and Thermal Medicine:

Colds and Flu:

"A cold in the head causes less suffering than an idea."
-- Jules Renard

Contests !    Win Prizes Have Fun:

Crunches - Never Need Them Again:



Decompression Sickness - see Hyperbaric Medicine, further below



Diastesis Recti:

Digging/Shoveling Biomechanics:


"Inexperience is not Inability"
- Illya Kuryakin (David McCallum), The Man From U.N.C.L.E.
(when I was a kid I wanted to BE Illya Kuryakin)

Discs/ Sciatica Can Heal:

Diving, Scuba, and Hyperbaric (Decompression) Medicine:

  • Check each topic of Hyperbaric Medicine, Scuba, and Space Walks and Space Science, separately below.

Drugs and Medicines:

"One of the first duties of the physician is to educate the masses not to take medicine.”
- Sir William Osler (Canadian physician 1849 – 1919)



Exercise Ball - How to get past the hype:

Extension Exercise and Supermans - Prone Extension Exercise Debate:

  • A summary of how and why the exercise called "supermans" have components that can be used well or badly are in the comments of Fast Fitness - Stronger, Straighter Upper Back (the Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them)

Extreme Sports Extreme Survival


Facets, Facet Joints and Facet Pain

Fast Fitness - Want it fast? One change for the better - 1, 2, 3 - each Fast Friday:

  • Healthline removed all my labels so we can no longer group all articles of the same topic, like Fast Friday Fitness. Check this index or me personally for individual fun things to try. I had written a Fun Friday Feature - hundreds over 4 years appearing each Friday - of fast, effective, sports medicine techniques, one each week, to make training safer and show you how to do more.


Fitness as a Lifestyle - How to Get Real Life Functional Exercise:

Food and Recipes:

Foot Drop:

Forensics! What Do Forensics Have to Do With Fixing Pain? Click to Find Out:

"Never argue with 7 men when all you've packing is a 6 gun "
- Col Sherman Potter, 4077 MASH

Functional Exercise and Medicine:



"You can't keep a good scientist down"
- Doc Emmett Brown, scientist in the movie 'Back To The Future'


"Charming villains have always had a decided social advantage over
well-meaning people who chew with their mouths open." - Miss Manners

Gluteal Muscles:

  • Gluteal Muscles Myth - Shaking The Dog's Paw
  • Fast Fitness - Quick Relaxing Hip Stretch - see the comments section in the discussion of reciprocal inhibition about why gluteals do not flex the trunk or hip. (The Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them)

Golf and Lower Back Pain:

Green Fitness:

"The obscure we see eventually.
The completely obvious, it seems, takes longer."
- Ed Murrow

Grip Strength:

Groin Pulls:

"The only good thing about being imperfect is the joy it brings to others."

Group Fitness


Hall of Fame - Fitness Fixer readers using these methods for healthy happy life:

Man's greatest actions are performed in minor struggles. Life,
misfortune, isolation, abandonment and poverty are battlefields which
have their heroes - obscure heroes who are at times greater than illustrious heroes.
-- Victor Hugo (1802-1885) French Writer

Halloween Fitness - Healthier tricking and treating:

Hamstrings - Why stretches more often cause back pain than fix it and what to do instead:

Handstands - Why they're great, easier to do than you think, helpful for fitness, and fun:

Headache, Dizziness. MIgraine:


Heart Rate and Exercise Level:

Heat Science and Medicine:


Hip Fracture:

Hip Strength:



Holiday Fitness - Fun healthier holidays and life events:

  • See individual holiday by name

Hyperbaric and Decompression Medicine  (see more under the separate topics of Breath-Hold Diving above, plus SCUBA, and Space Medicine, further below)

Hyperlordosis (SwayBack, Overarched Lower Spine). Why It Hurts and How to Use Neutral Spine In Real Life:

"The men the public admire most extravagantly are the most daring liars;
the men they detest most violently are those who try to tell them the truth."
- HL Mencken


Iliotibial Band:

Independence Day - 4th of July in the US:

Inversion Tables

  • Mentioned in the comments of: Fast Fitness - Upper Back, Shoulder, Triceps, Arm, Wrist, and Hand Stretch (the Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them)


Kidney Health:

Knee Pain:


Labor Day:

Lactic Acid:

"Laughter and tears are both responses to frustration and exhaustion.
I myself prefer to laugh, since there is less cleaning up to do
afterward." -- Kurt Vonnegut


"Given a choice between two theories,
take the one which is funnier." - Blore's Razor

Leg Stretches :

  • Search on each part in this index, for example, hip, hamstring, foot

Levator Scapulae, Trapezius, Neck/Top of Shoulder Stretch:

Lordosis (normal small lower back inward curve) and hyperlordosis (too much inward curve) the painful overarching that causes much mystery lower back pain:

  • See the topic of Hyperlordosis above, and neutral spine, below - restoring normal (slight small) lordosis which is neutral spine

Lung Function and Breathing




Martial Arts - Healthier Training and Mindset:

"I prefer to speak at prisons,
because no one walks out in the middle of my speech."
- Archie Moore, former boxing champ


Medicine - the Practice of Medicine:

"Every man is a damn fool for at least five minutes every day;
wisdom consists in not exceeding the limit."
- Elbert Hubbard

Meniscus (knee cartilage):


Mental Fitness:

"Show me a sane man and I will cure him for you."
- Carl Gustav Jung (1875-1961) Swiss psychologist

Metabolism - now and throughout aging:

Military Fitness:

"Military justice is to justice what military music is to music."
- Groucho Marx

Military Press:


"I can't give you brains, but I can give you a diploma."
-- the Wizard of Oz

Movies and Media - Fitness in the Movies and Television:

"Movie music is noise. It's even more painful than my sciatica."
- Sir Thomas Beecham (celebrated British conductor)

Myths - Sure are plenty of MYTHS in exercise and medicine:

"Beware! And for years afterwards, perhaps, ships shun the place;
leaping over it as silly sheep leap over a vacuum, because their leader
originally leaped there when a stick was held.
There's your law of precedents; there's your utility of traditions;
there's the story of your obstinate survival of old beliefs never bottomed on the earth,
and now not even hovering in the air! There's orthodoxy!"
-Herman Melville writing in Chapter 69 of Moby Dick;
through the eyes of Ishmael after the whale carcass has been set adrift.



Neck Pain:

Neti Pots:

Neutral Spine and Hyperlordosis. What are they? Why Do They Matter? How to Use Neutral Spine In Real Life:

New Year Celebration Fitness - Health for many cultures and traditions:

"Happiness is having a large, loving, caring, close-knit family in another city."
~George Burns



"Democracy must be something more than two wolves and a sheep
voting on what to have for dinner." - James Bovard



Orthotics and Shoe Inserts:





Partner Exercise - Don't leave your loved one to exercise, lift your loved one. (Sorry that the helpful photos I made for these were removed (or resized to be out of frame) when Healthline updated the site):

"I know that there are people who do not love their fellow man,
and I hate people like that." - Tom Lehrer

Patellar Tracking:

Pectoral (Chest Stretch) - Restore muscle length to stand without round shoulders:

Perceived Exertion:

Personal Responsibility:

"I've been trying for some time to develop a lifestyle
that doesn't require my presence." - Garry Trudeau

Personal Training - Functional body mechanics area powerful performance enhancing aid. These should be the basics you teach clients, patients, and students FIRST to use for all healthy movement to follow:


Pilates - see Yoga, below.

Planks and Pushups:

Plantar Fasciitis:



Practice of Medicine - see Medicine, above


Pulmonary Edema/ Oedema:



Quick FIx:



  • See"Food and Recipes" above

Reciprocal Inhibition:

  • Fast Fitness - Quick Relaxing Hip Stretch - see the comments section in the discussion of reciprocal inhibition about why gluteals do not flex the trunk or hip. (the Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them)

Reflux and Stomach Acid Medicines:

Repetitions of Exercises

Respiratory Function - see the topic of Breathing and Lung Function, further above



"Tell the truth and run"
- Proverb





SCUBA   (see more under the separate topics of Breath-Hold Diving, and Hyperbaric Medicine further above, and Space Walks and Space Science, below):

Sedentary Lifestyle



Shoulder Pain, Rotator Cuff Injury, Impingement:

"I like a woman with a head on her shoulders. I hate necks."
- Steve Martin

Sinus and Head Colds:


Skin Products:


Sleep, Fixing Uncomfortable Sleeping Positions - Articles with comments and my replies that address fixing uncomfortable sleep positions (the Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them):

Space Walks and Space Science  (see more in the topics of Breath-Hold Diving above, Hyperbaric Medicine, and SCUBA, above):


"If everything is under control, you are going too slow."
- Mario Andretti (world champion racing driver)

Spirit - Strengthen Spirit as Daily Mindset:

"Am I not destroying my enemies when I make friends of them?"
- Abraham Lincoln



Sport Drinks and Fitness Water:

"Men have become the tools of their tools."
- Henry David Thoreau

Sport Specific:

Standing - Pain With Long Standing:


"If everybody is thinking alike, then somebody isn't thinking."
-- General George S. Patton

Stomach Acid, Reflux, and Stomach Medicines:

"The doctor of the future will give no medicine
but will interest his patients in the care of the human frame,
in diet and in the cause and prevention of disease." ~Thomas Edison

Stretches - Use These Four Every Day:

Stretches - Retrain Key Stretches:

Stretching Smarter:

Stretching Tests:


Swimming   (see more in separate topics of Breath-Hold Diving, and Breathing and Lung Function, above:

Supermans - Prone Extension Exercise Debate:

  • Summary of how and why the exercise called "supermans" have components that can be used well or badly. See the comments of Fast Fitness - Stronger, Straighter Upper Back  (the Healthline company that I used to write for changed format. They removed the comments, mentioning they may restore them in the future. Comments were great and polite questions from readers and included my many replies. Let Healthline know if you want them back and to restore them)





Tests and Measurements:

Tightening Muscles is Not Functional or Helpful to Exercise:

Thai Massage:

Thanksgiving Fitness -  Food, Preparations, Sharing Thanks:

Toes & Feet:

Transversus Abdominal Muscles, Using an "Abdominal hollow" not Healthy Or Necessary:

Trapezius, Levator Scapulae and other Neck/Top of Shoulder Stretch:

Travel Medicine:

Triathlon - also see Biathlon/ Duathlon, above:


Upper Back Pain and Ergonomics


Vegetarian and Vegan:

Videos!    Most Less Than a Minute Long. Learn Key Concepts and How to Apply Them:
Short visuals for stretches, strengthening, learning neutral spine, ankle rehab, more. This was a free "wiki" DVD project of many shorts. I previously had several dozens of movie in my Fitness Fixer articles on Healthline.

  • NOTE:  The Healthline company has removed all my movies since they discontinued my column early in 2010. You may just have to come to class or a personal appointment.
  • I plan to continue this feature on my personal web site. Readers and students - Send in yours! I will personally e-mail you with free movement skills analysis, and you will be a role model for others. Make your videos short and fun. Silent is best for World appeal. Add fun music if you can or short captions to help.




Warm Up:

Weight Lifting:

Weight Loss:

Marty McFly: "Whoa, this is heavy."
Dr. Emmett Brown: "There's that word again; "heavy". Why are things so heavy in the future?
Is there a problem with the earth's gravitational pull?"
- Movie, Back to the Future

Wilderness Medicine:

"Utility is when you have one telephone; luxury is when you have two
and paradise is when you have none."

Work of Breathing:


Yoga, not Dogma:

"Dogma is the sacrifice of wisdom to consistency"
~ Lewis Perlman

Yoga - Transfer healthy movement to daily life:

Yoga - Make Poses Healthier:
Prevent Yoga Injuries:

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Photo Credits for Photos in the Index Title Bar

Bones on a Bike: Photo by MoToMo. Fitness Fixer story using this photo in A Reader Asks About Osteoporosis and Walking Lightly.
Astronaut Space Walk: Photo by TopTechWrite, Creative Commons.
Fitness Fixer Story in Collapsing Astronaut Gives Healthy Reminder.
Sprained Ankle : Photo by Justinoberman. Story in How To Treat Ankle Sprains and Prevent Them.

Jumping for Joy: Photo by BingBing. Story in You Can Fix Your Own Knees.
Running Leg. Photo by wickye.
Parcours (Parkour) jump.
Photo by Tatiana Sapateiro.
Story in Parcours - Old Fun Is New Exercise.
Crutches in Trash
: Photo of "milagro" (miracle) by Daquella manera. Story in Inspirational Ivy II - Beating Foot Drop and Sciatica, and Getting Healthier.


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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

That said, Be Healthy - Respect Copyright

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