The Fitness Fixer

Almost 800 Articles on Healthier Medicine and Fitness
by Dr. Bookspan


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



Best Medical Blog and Best Clinical Sciences Blog




How To Use This Index:

1. Hello! I am The Fitness Fixer™ - Dr. Jolie Bookspan - Making Medicine and Fitness Healthy. The introduction box below tells a bit of all that my readers and I accomplished in the years that I ran my column The Fitness Fixer. Following the introduction box is an alphabetical index of some of the nearly 800 original Fitness Fixer™ articles.

2. My Fitness Fixer column ran from 2006 to 2010 on When it ended, the host company Healthline removed my articles and replaced them with their own articles that sell products. They left the original links to my articles which now may direct to their site and their articles, not mine. I found two sites that have some of my Fitness Fixer articles archived:

Blogspot, which was the upload engine for articles, still has some articles. I have been finding the links and putting them on this page. Healthline removed most of my images and movies. Not all the articles appear as intended, and links to other Fitness Fixers seem to go back to non-working Healthline pages or their own articles.

"The WayBack Machine" is an Internet project ( that takes snapshots of Internet pages to archive for posterity. Some of my original articles are there, some even in original format. Links to my other Fitness Fixers articles on the Wayback site seem to work, along with the "labels" feature. Note that Wayback links to my web site here will go to out-of-date archived pages. For my web site, go directly to

Healthline's site still may have a few of my articles, but cut them in half, removed my photos, movies, and all the reader questions with my answers, and in many cases, replaced my work with their own content. If you find any of my Fitness Fixers on that site, understand that they are not as intended, or may not even be my articles. Are you a major health information source or site who wants to continue this important work? Let me know:


3. Beside the Blogspot and Wayback links, the best thing to use is my large free web site (Dr., come to my classes for direct learning, maybe a private appointment, or on-line consult, get my books, and see my Twitter page for announcements, short fun info, and links to more -


Explore, Learn, ThiNk,
Have fun.








































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).


About The Fitness Fixer
  • My methods fix injuries and training. Harvard School of Medicine clinicians named me The St. Jude of the Joints." 
  • The first article from August 2006 - Welcome to the Fitness Fixer - explained why not all exercise is healthy and how to change that.
  • Here is my last article, four years later, and how to keep getting better (Healthline took this off their site, but it remains archived on Blogspot) - Where To Continue With Fitness Fixer (

Only Available Here

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

  • Reader Hall Of Fame 2007-2008
  • Reader Hall Of Fame 2009
  • Reader Hall Of Fame 2010
  • How To Send Your Own Story
  • Healthline took these all off their site. See them on my Patient Stories page.

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 apps. 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

  • 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 for TV entertainment.
  • Instructions to send videos and success stories is on the Projects Page here on my web site.


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


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 Aerospace:


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."


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:


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:


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:






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:


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:


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



Kidney Health:


Knee Pain and Knee Health:


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 :


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:


Lung Function and Breathing





Martial Arts - Healthier Training and Mind Set:


"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)


My Fitness Fixer MOVIES on FLICKR


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.

"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:


Performance Enhancement and Enhancing Modalities:


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:





Reciprocal Inhibition:


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 - Reader comments on my articles, and my replies that address fixing uncomfortable sleep positions were removed by Healthline. Comments questions from readers were great and polite and included my many replies.You may be able to find them in individual blogspot archives (or from me directly):


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 Mind Set:

"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 Standing for Long Periods



"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:







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.





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:

  • Not all moves are needed all the time - Getting the Right Yoga Medicine
  • Focus doesn't mean staring at a candle - Which Ancient Exercise Gives Focus and Concentration?
  • Air Pushups - Does yoga give you peace and love? Air Pushups - this article was a fun one showing how to do pushups while holding both feet off the floor with your own muscle power, and how the yoga students whined about having to make an effort. Healthline removed it. It may be somewhere on the Blogspot Fitness Fixer archive.


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


Yoga - Transfer healthy movement to daily life:

  • Change overarched (hyperlordotic) lower spine to neutral - Neutral Spine in 5 Seconds.
  • Don't overarch the lower back when doing Utkatasana or mighty pose (chair pose) - Get Better Exercise From Your Chair
  • Sit and rise without your hands - Description - Quick and Easy Strength and Balance Exercise and movie - Fast Fitness - Functional Agility, Flexibility, Strength (Healthline company removed all my movies since they discontinued my Fitness Fixer column in early 2010 - See note on the VIDEO topic above)
  • One legged balance stance with crossed leg. I called it "putting on shoe" - Here was a post - Ancient Shoe Exercise for Hip Stretch and Balance and was is a video - Fast Fitness - Balance, Strength, Stretch, and Socks
  • Instead of artificial, over-stylized chair pose, use simple half-squat for functional daily lifestyle action to strengthen legs, stretch achilles tendon, and avoid bad forward bending that degenerates lumbar discs - Free Exercise and Free Back and Knee Pain Prevention (now removed from Healthline's site) and How Often Should You Be Healthy?
  • Nice toe stretches when sitting in Seiza (a sitting kneel for martial arts, yoga, and meditation) - Healthy Toe Stretches
  • Healthline removed all these Fitness Fixers on Yoga. Use my Healthier Smarter Yoga page instead.
Yoga - Make Poses Healthier:
  • Warrior 3 or Virabhadrasana III - Stand on one foot, stretch arms forward and one leg lifted back - Fast Fitness - Stronger, Straighter Upper Back
  • Plank, Chaturanga Pose, 4 Legged Staff Pose - holding a pushup position - Fast Fitness - Strengthen by Changing Your Plank and Abdominal Muscle Exercise - Better, Different, Not What You Think
  • Start with an easy Handstand or Adho Mukha Vrksasana (means Downward Facing Tree Pose)
    Description - Quick and Fun Arm and Body Strengthener
    Movie - Fast Fitness - Easy Handstand for Balance, Upper Body Strength -The Movie
    Then add ekapada, or one leg stretch Leg Stretch that Strengthens Arms
  • Healthline removed all these Fitness Fixers on Yoga. Use my Healthier Smarter Yoga page instead.



Prevent Yoga Injuries:



Back To Top



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.


Enjoyed this work?
Let me know. Tweet your successes to me @TheFitnessFixer - to

e-mail me about broken links and typos -


Or -

With the money you save with this information,
you can take a vacation, give to the poor, and still have enough left to throw something the DONATION box - secure and safe through PayPal. Thank you !

Science is a wonderful thing
if you don't have to earn your living at it
said Einstein.
He was smart.


If feeding the donation box isn't right for you, check out my BOOKS page. Even if you don't get my books, click the Amazon book links and get whatever else you shop for anyway. Amazon gives this site a small bonus for orders through my links. Thanks!


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

Information, drawings, and photos are © protected copyright. To cite this article or any parts, put author Dr. Bookspan, and link to this site 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.

More LEGAL and reprint info.


This information is © copyright Dr. Jolie Bookspan, and here for you for a better life.
When you fix your pain with these techniques, send this page to a friend.
(If you get worse, send it to an enemy)

Pass on goodness. "Make health contagious."

SocialTwist Tell-a-Friend


Back To Top


HOME  ||   The Ab Revolution   ||  Academy   ||   Adventure Medicine  ||    Books and eBooks   ||   Bookspan Basics  ||   Diving Aerospace & Hyperbarics  ||  Emotional & Mental Fitness  ||  Fix Your Pain Articles - back, neck, knees, disc and more  ||  Fixing Pain as a Lifestyle   ||   Fitness as a Real Lifestyle   ||  Hamstrings and Back Pain   ||   HUMOR - Fixa U Dept of Silly Syndromes   ||   Individual Online Consult   ||   Karate   ||   Kickboxing  ||   Lower Body Revolution (tm)   ||   Nutrition   ||  Open Our Resort   ||    Projects for World Health ||   Patient Success Stories   ||   Rare Photos of Early Work  ||   Stretching  ||   Sitting Healthier   ||    Gifts   ||  Thai Massage  ||   Twitter  ||    Who Is Dr. Bookspan  ||   World Health Projects   ||  Yoga Without Dogma