Roman Chair Spine Snake: a Training Manual for Graceful Spine Aging
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About this ebook
Why Spine Snake?
Because LIFE truly starts stinking when your spine starts shrinking!
WHAT is Spine Snake?
Eight Individual Snake-Like Movements collectively designed to optimize spine function simultaneously across all body planes of motion.
Envisioned by Doctor of Chiropractic, Dr. David J. Doperak, Roman Chair Spine Snake is Real-World-Applicable Functional Spine Training utilizing a widely available and inexpensive piece of equipment in a new way - the Roman Chair.
You’ll Learn EIGHT Snake-Like Movements:
1. Spine Snake BASIC I
2. Spine Snake BASIC II
3. Snake Angel
4. Sidewinder
5. Little River
6. Big River
7. Spheres, and
8. Swim Stroke - Freestyle
You’ll learn HOW TO safely implement & perform each movement, when to progress from beginner to intermediate, and beyond thanks to detailed text, photos & video.
Think about How YOU want to age.
LIFE requires we bathe and shower, use the toilet, dress, and groom ourselves - a lot - over the course of a lifetime.
The most basic activities of daily living are practically impossible without a healthy spine able to Flex, Twist & Bend at will.
About Dr. David J. Doperak
-Doctor of Chiropractic
-Chiropractic BioPhysics Certified DC - Spine Remodeling
-National Strength and Conditioning Association - Certified Special Populations Specialist (CSPS)
-National Strength and Conditioning Association - Certified Personal Trainer (NSCA-CPT)
-Founder & Developer: Roman Chair Spine Snake - a training manual for graceful spine aging
-Author: Evidence-Based Review Promotes Evidence-Based Medical Practice - September / October 2006
https://www.psqh.com/analysis/evidence-based-review-promotes-evidence-based-medical-practice/
Brief History of the Roman Chair
Historically, Roman Chair Exercise is Limited to 1 of 3 Repetitive Movements
1. Flexion, Extension, and Hyperextension
Hamstring, gluteal, and lumbar spine focused strengthening in the sagittal plane
Repetitive up & down movement
2. Abdominal Crunches
Abdominal focused strengthening in the sagittal plane
3. Oblique Abdominal Crunches
Oblique abdominal focused strengthening in the coronal plane
Repetitive side to side movement
-THIS APPROACH IS NONFUNCTIONAL!-
The current approach fails to account for “an interesting phenomenon” known as coupled motion.
Coupled motion explains HOW the 24 stacked vertebrae of the spinal column actually move.
Take for example what happens when the mid-body shifts left whereas the vertebrae in the upper and lower back actually twist in opposite directions.
Point being: life imposes an entirely different demand on the spine compared to the aforementioned REPETITIVE movements.
Table of Contents
Roman Chair Spine Snake
Dedication
Once upon a time
WHAT is Spine Snake?
WHY Spine Snake?
LEGAL DISCLAIMER
PART I – Welcome
Message from Spine Snake Founder
About Dr. David Joseph Doperak
Brief History of the Roman Chair
Safety First
Contraindications
PART II – Getting Started
Purchasing a Roman Chair
Adjusting the Chair & Yourself
Self-Assisted Stretching
PART III - Spine Snake Deconstructed
-THE INDIVIDUAL MOVEMENTS-
Beginner Protocol
Spine Snake BASIC I
Spine Snake BASIC II
BASIC I & II Variation Video
Snake Angel
Snake Angel Variation Video
Intermediate Protocol – SSIP1
Sidewinder
Sidewinder Variation Video
Little River
Big River
Intermediate Protocol – SSIP2
Spheres
Swim Stroke – Freestyle
PART IV - Spine Snake Advanced
PART V - Cool Down
PART VI - Glossary
Dr. David J. Doperak
About Dr. David Joseph Doperak Founder & Developer: Roman Chair Spine Snake - a Training Manual for Graceful Spine Aging Doctor of Chiropractic Chiropractic BioPhysics Certified Doctor of Chiropractic - Spine Remodeling National Strength and Conditioning Association - Certified Special Populations Specialist (CSPS) National Strength and Conditioning Association - Certified Personal Trainer (NSCA-CPT) Co-Author: Evidence-Based Review Promotes Evidence-Based Medical Practice - September / October 2006 - https://www.psqh.com/analysis/evidence-based-review-promotes-evidence-based-medical-practice/
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