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Table of Contents for The Back Fitness Program

"To preserve health is a moral and religious duty, for health is the basis for all social virtues. We can no longer be as useful when not well. " – Dr. Samuel Johnson, Father of Dictionaries

Chapter 1: Back Fitness Program with Spine Motion 1

  • The Spine Is Your Vital Key to Health 1
  • Role of Spine in Miracle Human Body 2
  • Body Misuse Causes Injury Over Time 3
  • Bragg Originates Spine Motion Exercises 4
  • Remarkable Results with Spine Motion 5
  • Millions Suffer from a Defective Spine 6
  • Spine Motion is Simple and Scientific 7
  • The Spine Works as a Miracle Machine 8
  • Spine Motion Helps Keep Spine Youthful 8

Chapter 2: Your Miracle Body Mechanics 9

  • The Spine, Bones and Skeletal System 9
  • The Bones of the Miracle Human Body (graphic) 10
  • Your Body’s Strong, Hard-Working Bones 11
  • Composition of the Bones 11
  • Bones – What’s Inside and Outside 12
  • Bones Help Protect Your Vital Organs 12
  • Bone Structure of Miracle Spinal Column (graphic) 13
  • Early Miracle Development of the Spine 13
  • The Components of Miracle Spinal Column 14
  • The Body’s Miracle-Working Joints 15
  • The Six Major Joints of the Body (graphic) 15
  • Movable Body Joints – Your Strong Servants (graphic) 16
  • Cartilage – Your Joints’ Shock Absorbers 18
  • Joints Deteriorate without Proper Care 19
  • Natural Ways to Keep Your Joints Healthy (list) 19
  • Natural Herbal Remedies for Joint Pain (list) 21
  • In Rare Cases, Prevention May Be Too Late 23
  • Total Joint Replacements (graphic) 23
  • The Miracle Muscles of the Human Body (graphic) 24
  • Miracle Spine Ligaments & Muscular System 25
  • Bragg Spine Motion Exercises Promote Spine Health 25
  • The Spine “Shrinks” and Ages With Disuse 26
  • Exercise & Healthy Foods Make Strong Bones 26
  • Iron Pumping Oldsters Triple Muscle Strength 27
  • Amazing Health & Fitness Results in 8 Weeks (photo) 28
  • Study Shows Fitness Improves Wellness 29
  • You Can Have a Youthful Spine at Any Age (photo) 30

Chapter 3: Your Precious Nerve Force 31

  • Spinal Cord: Body’s Vital “Control Center” (graphic) 31
  • Central Nervous System and Spine (graphic) 32
  • Miracle Spinal Nerves Control Our Actions 33
  • Nervous System is Your Spinal Database Computer (graphic) 34
  • The Miracle Spine and Nervous System (graphic) 35
  • Spinal Column – Your Vital Connections (graphic) 36
  • Muscles, Mind and Nerves Need to Rest 37
  • Tight Fitting Clothes Can Lead to Back Pain 37
  • Nerve Energy is Essential to Health 38
  • Health Road or Sickness Road? (graphic) 38

Chapter 4: Doctor Posture Works Miracles 39

  • Proper Posture is Continuous Exercise 39
  • Let Your Mirror Be Your Personal Judge 40
  • Posture Silhouettes: Which one are you? (graphic) 40
  • Bragg Posture Exercise Promotes Health and Youthfulness 41
  • Healthy Walking is the King of Exercise 42
  • Earthing: Walking and Living Barefoot 43
  • The Art of Healthy Sitting 44
  • Don’t Cross Your Legs – It’s Unhealthy (graphic) 44
  • Varicose Veins Can Be Prevented & Reduced (graphic) 45
  • Stand and Walk Whenever Possible! 46
  • Some Standing at Work – Can Change Your Life! 46
  • Where Do You Stand? Posture Chart 47
  • How to Sit and Stand Correctly for Health (graphic) 48
  • Keep Your Spine Aligned in Bed (graphic) 49
  • Which Sleep Position is Best? 50
  • 10 Health Benefits of A Good Night’s Sleep (list) 51

"When you sell a man a book you don't just sell him paper, ink and glue, you sell him a whole new life! There's heaven and earth in a real book. The real purpose of books is to inspire the mind into its own thinking." – Christopher Morley

Chapter 5: Stretching Spine Promotes Healthy Back 53

  • Do Stretches to Avoid the Stretcher 53
  • Natural Spine Motion 54
  • Spine Motion Exercises Benefit Entire Body 55
  • Make Every Spine Motion Exercise Count 56
  • Here Are Five Bragg Spine Motion Exercises: 57
  • Spine Motion Exercise #1 (illustration) 57
  • Spine Motion Exercise #2 (illustration) 58
  • Spine Motion Exercise #3 (illustration) 59
  • Spine Motion Exercise #4 (illustration) 60
  • Spine Motion Exercise #5 – A & B (illustration) 60
  • Exercise How Many Times and How Often? 61
  • Types of Vertebrae (graphic) 62

Chapter 6: 12 Spine Motion Strengthening Exercises 63

  • #1 Neck Extension, #2 Back Stretch, #3 Leg Extension 63
  • #4 Neck Roll, #5 Rag Doll, #6 “Old Favorite”, #7 Spinal Twist 64
  • #8 Endurance Test, #9 Hip Roll, #10 On-Side, #11 Arm Hanging 65
  • #12 Shoulder Rolls 66
  • Take Exercise Breaks Throughout the Day 66
  • The Healthy “Cat Stretch” Exercise (illustration) 67
  • Avoid Back Punishment – Protect Your Back 68

Chapter 7: The “Gravity” of the Situation 69

  • Overweight Overloads Your Spine & Body 69
  • What is “Normal Weight?” 70
  • Beware of Excess “Flabby” Fat 70
  • Waistline is Your Life-line, Youth-Line, Date-line & Health-line 71
  • “Visceral Fat” Linked to Chronic Diseases 71
  • How You Can Stop “Visceral Fat” 72
  • Keeping Trim & Fit Good For Your Self-Esteem! 72
  • Be Your Body’s Health Captain (list) 73
  • For Better Health Break All Your Bad Habits 73
  • Healthy Lifestyle Regimen for Reducing 73
  • Healthy Diet and Normal Weight are Vital 74
  • Maintain Healthy Natural Diet for Health 75
  • “Good Earth” Founder Thanks Bragg Books (photo) 76
  • Getting the Body Back into Healthy Balance (list) 77

Chapter 8: Choose Your Foods Wisely 79

  • Stop Eating Unhealthy Foods 79
  • Healthy Plant Based Daily Food Guide (graphic) 80
  • Purified Water, Whole Grains 80
  • Vegetables, Fruits, Calcium Foods 81
  • Beans & Legumes, Essential Nutrients 82
  • Bad Nutrition is #1 Cause of Sickness (photo) 82
  • Healthy Foods Build & Maintain Your Body! 83
  • It’s Important to Demand Healthy Foods 84
  • Watch Out for Hidden Sugars in Food Products 85
  • Beware of Deadly Aspartame and Sugar Substitutes! 85
  • White Sugar Destroys Teeth, Bones & Health 86
  • Herb STEVIA – World’s Healthiest Sweetener 86
  • Beware: Why “Modern” Wheat is Bad for You 87
  • Food and Product Summary 88
  • Enjoy Super Health with Natural Foods (list) 88
  • The Bragg Healthy Lifestyle Promotes Super Health 89
  • Eat More Healthy Fiber for Super Health (list) 89
  • Plant-Based Protein Chart 90
  • What are Nature’s Miracle Phytonutrients? 91
  • Antioxidants & Phytonutrients Health Benefits 92
  • Main Sources of Miracle Phytonutrients 92
  • Mother Nature’s Miracle Phytonutrients (chart) 93
  • Paul C. Bragg Introduced Juicing to America 94
  • Here’s Some Powerful Juice Combinations (list) 94
  • Benefits From the Joys of Fasting (list) 95
  • Avoid These Processed, Refined, Harmful Foods (list) 96
  • Allergies & Dr. Coca’s Pulse Test 97
  • Most Common Food Allergies (list) 97
  • Healthy Beverages (recipes) 98
  • Bragg Favorite Healthy Energy Smoothie (recipe) 98
  • Patricia’s Delicious Health Popcorn 98
  • Health Recipes: Salad and Dressings (recipes) 99
  • Healthy Heart Habits & Recommended Heart Health Tests 100

"It's never too late to be what you might have been."
– George Elliot

Chapter 9: Building Healthy Bones 101

  • Back Pain & Osteoporosis Due to Faulty Diet 101
  • Healthy Foods Prevent Osteoporosis 102
  • Boron – Miracle Trace Mineral For Healthy Bones (graphic) 103
  • Your Spine Needs Organic Minerals 104
  • Calcium Deficiencies Affect All Ages 105
  • Milk is Not the Best Source of Calcium 105
  • Calcium Content of Some Common Foods (chart) 106
  • Vitamins Essential to a Healthy Spine (list) 107
  • Vitamin A & D 107
  • Vitamin C, B1, B2, B6 108
  • Vitamin B12, Vitamin K1 & K2 109
  • Don’t Stiffen and Age Your Joints (graphic) 110
  • Ask Yourself These Vital Health Questions 111
  • Jack LaLanne Became Healthy, Youthful and Ageless (photo) 111
  • Pure Distilled Water is Essential For Health! 112
  • Be Safe – Drink Purified, Distilled Water! (graphic) 113
  • Water is the Key to All Body Functions! (list) 114
  • Pure Distilled Water for Whole Body Health 114
  • 21 Facts About Distilled Water (list) 115
  • Ten Reasons Why You Should Drink Distilled Water (list) 116
  • Fluorine Is A Deadly Poison! 117
  • Keep Toxic Fluoride Out of Water & Body! (websites) 117
  • The 70% Watery Human (graphic & list) 118

Chapter 10: Self-Care and Prevention 119

  • Use Your “Backbone” for Physical Fitness 119
  • You Are as Young or Old as Your Spine Is 120
  • The Miracle Spine-Brain Connection 121
  • Helpful Suggestions for Dealing with Back Pain (lists) 122-123
  • Orthotics Help Reduce Back Pain 124
  • High Heels Can Cause Pain & Wreck Health 124
  • How to Prevent Back Pain in the Future 125
  • Do Back Protection While Doing Daily Chores (list) 125
  • How to Handle a “Back Pain Attack” (list) 126
  • Special Acupoints of the Spine (graphic) 127
  • What is Acupressure? 127
  • How Acupressure Can Help Relieve Pain 127
  • Reflexology - Pressure Points for your Feet (graphic) 128
  • Reflexology – Pressure Points for Hands (graphic) 129
  • Acupoints of the Ear (graphic) 129
  • Acupressure You Can Do Yourself 130
  • Morning Resolve to Start Your Day (affirmation) 130

Chapter 11: Common Causes & Treatments 131

  • The Back Pain Epidemic 131
  • Pulled Back Muscles, Strains and Sprains 132
  • Treatments for Pulled Muscles & Sprains (list) 133
  • Back, Vertebrae and Spine Injuries 133
  • The Radiating Pain of Sciatica 134
  • Natural Treatments for Sciatica (list) 134-135
  • New Technology to Treat Sciatica 135
  • What is a “Slipped Disc”? (graphic) 136-137
  • Alternatives to Painful Back Surgery 138
  • Alternatives For Healing Slipped Disc 138
  • Advantages of Spinal Cord Stimulation (list) 139
  • Vertebral Disc Regeneration 140
  • New Technology: Disc Regenerative Therapy 141
  • Beware: Smoking May Cause Disc Degeneration 141
  • Other Methods of Treatment (list) 142
  • Back Pain Treatments That Work – Dr. Mercola (list) 143
  • Stress Reduction and Back Pain (list) 144
  • Your Posture and Back Pain 145
  • New Wearable Technology To Promote Posture 145
  • “Nobody should have back surgery” – Dr. Robert Mendelsohn 146
  • Take Whiplash Injuries to Your Chiropractor 146

Chapter 12: Healthy Alternative Therapies 147

  • Acupuncture / Acupressure 147
  • Chiropractic, Alexander Technique, Feldenkrais Method 147
  • Homeopathy, Naturopathy, Osteopathy 148
  • Reflexology, Skin Brushing 148
  • Reiki, Rolfing, Tragering, Water Therapy, Aromatherapy 149
  • Massage: Self, Shiatsu, Sports, Swedish 150

"We can no more afford to spend major time on minor things, than we can afford to spend minor time on major things!"
– Jim Rohn

Back Fitness Program Excerpts

eat a rainbow
bragg story
bragg crusaders
roses
 
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