Making Exercise Healthy Medicine (tm)


Lower Body Revolution™
with Dr. Bookspan

This is the Class Syllabus for
My functional sports medicine methods for healthier lower body training in two formats:
1 - Quick skill training sets for individual and groups
2 - Fast moving fun group exercise classes with music

 

Both formats retrain lower body and core movement skills for real life movement.

 

© Jolie Bookspan, MEd, PhD, FAWM
Director Neck and Back Pain Sports Medicine
  Academy of Functional Exercise Medicine - The Fixa U School of Healthy Medicine

           
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Hello, you are on the Lower Body Revolution Class Syllabus page, on my large, no-charge web site, Dr. Bookspan.com. Each of my classes has its own syllabus page. See all class descriptions, times, and links to those syllabus pages on the Classes page.

On THIS page: My fun active Lower Body workshop teaches fun sports medicine exercises that provides a workout at the same time that you learn better bio-mechanics for healthier daily life. Lower Body Revolution™ extends core training to functional foundation training, to retrain movement habits that you need for stronger, pain-free everyday life, and for exercise from easy to the hardest - all your bending, walking, jumping, stepping up and down, and moving habits for your knees, back, legs, abdomen and core, ankles, and feet.

Studies tracking outcomes of training programs show that core and leg programs are not stopping injury as hoped. It is no mystery. Common core and lower body exercises often add to injury and are done with in positions that are not the way your body needs to work in real life. Even with positive exercise rehab for lower body injuries, people return to unhealthful movement habits the rest of the day.

I spent years in the lab collecting results from many hundreds of students and patients doing standard exercises, tried to see what would work better, and developed methods from those results, then tested and retested to find better, healthier ways. You can learn these fun exercises from simple to challenging in my classes and private appointments, with certification possible for top students from my Academy. LInks to main topics on this web site (Site Map) is at the bottom of this page.

 

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What We Do   |   What You'll Improve    |   How We Do It   |   Scientifically Tested   |    Student Comments   |   Fix Pain Summaries   |    Fitness Fixer    |   Gifts and Books 


 

What We Do:

We use weights, bands, body weight, and your brain in dynamic functional movements from simple to challenging to learn to:

 

You will learn how to improve:

 


Using the the middle drawing, learn to notice bent forward angle where the leg meets the body. Using the right-hand drawing, learn to notice when the upper body is leaning backward instead of upright. Left-hand (first) drawing shows vertical pelvis and upright upper body of neutral spine.

 

Lower Body Training While Standing?

 

How We Do It:

Can be learned in a group exercise class format with (or without music) and without a group or music, as a personal training format, in individual retraining knowledge and skill sets. The following is one sample class format:


This is not an ordinary exercise class. Be prepared to exercise your brain:

- Arrive before class to get your equipment, using good bending and lifting mechanics. Are you taking this class to improve lower body strength and function, and then bend wrong so that you don't use your legs? Think. Smile.
Be ready to begin on-time.
- Eat enough before class, and drink water to have energy to work
- Bring water and needed items, for example, asthma inhalers
- No chewing gum
- We warm up first before stretching.
- Advise Dr. Bookspan of medical conditions so you can suit the class to your needs
- If you feel sick, don't leave the room without notice
- Enjoy class. Ask questions. Contribute your perspective. Smile

 

 

Scientifically Tested:

The rate of poor outcome from standard knee, ankle, and hip pain treatment alarmed me. People weren't getting better enough and still had pain after much time and money on all kinds of medical and alternative treatments. I wanted to find out why, and what would work better instead. I found that how people move (biomechanics and ergonomics) that were already known to be related to lower limb pain, were not well addressed by conventional strengthening, and knee, hip or ankle rehab programs (often not addressed at all).

I applied sports medicine and healthy joint placement techniques to daily life, recreation, and exercise - those are the times people need them most. My patients got better. I tracked results carefully. I got good results of knee, ankle, and hip pain reduction. Not a lot of my work is published in journals. I am busy trying to get work done and don't present or publish all (or even much of ) my work (Publish?? I'm trying to accomplish something here!)  For the many who have been asking, I put the results of my studies of my patients with knee pain here:

 

Related Studies I Have Been Working on:

Abdominal Muscles - Studies of functional methods to stop back pain that occurs during standing, walking, running, and exercise are on my Ab Revolution (tm) Syllabus page.

Hamstrings - I did studies that found no relation between hamstring flexibility and lower back pain (except for all the people hurting their back by DOING hamstring stretches). Click Hamstrings to see why it is so often mistakenly prescribed for back pain.

Hip Flexors -  Conventional "fitness" assertions are that tight hip flexors come from sitting. Is that really true?

Preliminary data from studies I am doing show a stronger correlation between tight anterior hip muscles (flexors) and people who do mostly flexion based exercises - most conventional exercises of leg lifts, pilates, yoga and other forward bending systems.

I am collecting hundreds of test results from groups of people. First is the easy to find group - people who sit all day and don't exercise. So far, they don't have high correlation to hip flexor tightness compared to other groups of people who don't sit and also don't do flexion exercises - (that means, a group of people with regular busy lives). One of the experimental groups is also easy enough to find in high numbers - people who spend a lot of time doing flexion exercise systems. So far, the biggest devotees of bending the hip and leg for "core" training, like Pilates and yoga instructors, and avid students, seem to have the most tightness and hip dysfunction. (Next is to include elder populations. Current work is age range 21-67 so far.) This work has been interesting and I am continuing to collect scores from real people living their lives the way they want. I get to see the results:

The slouch of anterior hip tilt was a fitness fad for several years (and persists). People were (and still are) taught to stand that way in pop exercise classes for a variety of moves. Often words of "protect the back" were used without understanding that this posture is not healthy for any part of you.

I have seen people jumping rope in this bent posture, do jumping jacks, arm curls, all kinds of gym exercises where they are never lengthening their hip flexors even to needed length to stand without a bent (flexed) pelvis. If they cannot even stand with hip flexors allowing straight hip, imagine the problem when they walk - the leg needs to extend behind the body. The hip cannot even extend enough to stand, let alone walk. Where does the length and motion come from? From increasing swayback.

I am finding that the main thing related to tight front hip is all the time spent bent forward with shortened hip flexors for exercise, for daily activities, for standing and walking. This is a bad habit. Learn to notice a bent hip. Learn to straighten the front hip. My work shows many ways to practice and stretch.

The drawing above shows bad posture of anterior tilt of the pelvis (hip tilt).

Sometimes a person tilts the pelvis anteriorly because they are slouching. They can fix that immediately by changing their hip tilt to vertical (neutral spine).

Other times the front hip muscles (the hip flexors) are too tight. They do not lengthen enough to allow upright standing.

My Lower Body Revolution class includes an entire section of hip flexor stretches and anterior hip drills to notice and change tilt to neutral.

 

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What Students Say:

The course exceeded my expectations.
Dr. B. showed everyday actions to strengthen,
to improve posture, and relieve lower body pain.
Gotta love Dr. B's commitment to helping people gain health.
- Alfred J. Baginski, Chemical engineer, EPA team advisor

 

I like class because of application of moves/exercises to everyday activities.
There is emphasis on how all the parts of the body work together.
- Julia Chapman, Attorney

 

I learned a lot of new things that I can do all the time - very useful.
I'm already showing other people the things I learned. I want to come to other classes.
- Masako Akiyama

The class is fun and you learn about your body and how it works. I plan on taking more classes.
- David Stockett


My life will be better - I won't be doing harmful/ non-beneficial exercises.
The class is different from ordinary exercise classes because it teaches
body mechanics to use muscles and body correctly.
The class helped me figure out how not to hurt joints.
- Karen Sharrar, M.D.


 

Readings to get started with healthy exercise knowledge and practice:

 

Class Textbooks by Dr. Bookspan

                 

 


 

The Fitness Fixer™  Close to 800 articles by Dr. Bookspan on healthier medicine, exercise, and life.
  • Dr. Jolie Bookspan is The Fitness Fixer™ From 2006 to 2010, I wrote Healthline.com's Health Authority Fitness Column. When they ended the column in 2010, they archived the articles, but removed most of the needed illustrations and all the movies that I had created for it. I continue to write and provide interesting (at least to me) information here on my web site, and on Twitter - www.Twitter.com/TheFItnessFixer  

  • My Fitness Fixers don't repeat popular fitness. I research fun healthy ways (real laboratory research) and give the first-hand information - When exercise and medicine aren't healthy - We Fix It!   Fun, intelligent information to change exercise into health.

  • Fitness Fixer articles show how to be healthy in body and spirit as a lifestyle. - It's not fitness as a lifestyle if you have to change clothes and go somewhere else to do it.

  • Does Your Top Site Want To Have This Top Feature? Contact me: TheFitnessFixer @ DrBookspan DOT com.

  • Here is the Fitness Fixer Index. Click to see almost 800 articles alphabetized into fun topics.

  • Twitter: www.Twitter.com/TheFItnessFixer   - Quick updates, class dates, reader successes, contests, invitations to World Health projects, more.

 


 


 

Fun Gifts For Healthy Movement

 


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and ninety-nine per cent perspiration.
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This information is © and here to benefit the world. Information, drawings, and photos are © protected copyright. To cite this article or any parts, put author Dr. Jolie 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.

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