Part1.통증없이움직이기위한준비
1.근육통의‘미스터리’2
2.소마교육5
3.감각운동기억상실증6
4.뇌의역할9
5.정말머릿속에서일어나는사건인가?11
6.세가지반사13
7.노화는신화다18
8.삶은움직임이다21
9.단순한스트레칭은효과가없다22
10.팬디큘레이션24
11.코어강화의허실27
12.즐겨라28
13.시작하라36
Part2.소마운동
1.이책을활용하는방법40
2.코어에서부터말단으로움직여라40
3.‘인지’는선물이다42
4.소마운동을통해최상의결과를얻는법43
5.소마운동45
1)감지Sensing46
2)아치&플래튼Arch&Flatten48
3)아치&컬Arch&Curl50
4)백리프트BackLift53
5)사선아치&컬DiagonalArchandCurl58
6)플라워TheFlower61
7)측굴SideBend64
8)프로펠러ThePropeller68
9)수건비틀기TheWashrag71
10)고관절하이킹HipHikes75
11)휴먼엑스HumanX77
12)발목관절내번/외번InversionandEversionoftheFeet80
13)스키타기Skiing85
14)첨탑트위스트SteepleTwist88
15)좌식트위스트SeatedTwist92
16)워킹레슨1WalkingLessons197
17)워킹레슨2WalkingLessons2100
18)거울피드백-의자에앉은자세SeatedMirrorStudy102
19)거울피드백-서서측굴하는자세SideBendMirrorStudy106
20)자세교정베게PosturePillow108
21)어깨풀기TheShrug110
6.서서하는소마운동114
22)선반으로손뻗기ReachUptotheTopShelf115
23)사선으로손뻗기DiagonalReach119
24)교차해서손뻗기ReachAcross122
25)골반과어깨돌리기HipandShoulderRolls125
26)골반락킹HipRocking128
27)발바닥인지하기GettingtoknowYourFeet130
28)발가락터치TouchYourToes135
Part3.소마운동루틴프로그램
1.소마운동프로그램142
2.1대1레슨142
3.소마교육과건강143
4.루틴프로그램146