^{2.            Proper Lifting Techniques}

²⁶

^2.1.

^{Lifting in everyday activity}

²⁶

^2.1.1.

^{Lifting weights as a major cause of injuries}

²⁶

^2.1.2.

^{Who knows better about lifting?}

²⁶

^2.1.3.

^{Practical tricks of proper lifting}

²⁶

^2.1.4.

^{Knowledge versus practice}

²⁷

^2.2. 

^{Approaching LIFTING}

²⁷

^2.2.1.

^{Centers of gravity of objects and humans}

²⁷

^2.2.2.

^{Vertical forces versus horizontal forces}

²⁷

^2.2.3.

^{Standing very close to the object}

²⁷

^2.3.

^{Upper Body Posture}

²⁸

^2.3.1.

^{Straight and upright posture}

²⁸

^2.3.2.

^{Shoulders elevation and chest thrusting}

²⁹

^2.3.3.

^{Demand for attention}

²⁹

^2.3.4.

^{Retracting the scapulae}

³⁰

^2.3.5. 

^{Hardening the abdomen}

³⁰

^2.3.6. 

^{Lifting Posture}

³⁰

^2.4.

^{Bend your knees}

³¹

^2.4.1.

^{Leaning versus squatting}

³¹

^2.4.2

^{Lifting instincts}

³¹

^2.4.3.

^{Dreading bending knees}

³¹

^2.4.4.

^{Use your knees as a probe in lifting}

³²

^2.4.5.

^{Wasting of knees and back muscles without exercise}

³²

^2.4.6.

^{Knees versus back injury}

³²

^2.5.

^{Habitual modeling}

³²

^2.5.1.

^{Essence of proper lifting}

³²

^2.5.2.

^{Mastering the rituals of lifting}

³³

^2.5.3.

^{Learning through play}

³³

^2.6.

^{Shoulder versus arm pulling}

³³

^2.6.1.

^{Role of the arms}

³⁴

^2.6.2.

^{Role of the trapezius}

³⁴

^2.6.3.

^{Role of the deltoid}

³⁵

^2.7.

^{Pulling versus yanking}

³⁵

^2.7.1.

^{Knowing versus performing}

³⁵

^2.7.2.

^{The mysterious habit of yanking}

³⁶

^2.7.3.

^{Yanking dissipates energy}

³⁶

^2.7.4.

^{Timing of the lifting speed}

³⁶

^2.7.5.

^{How muscles adapt to resistance?}

³⁷

^2.7.6.

^{Normal course of training aftereffects}

³⁷

^2.7.7.

^{Yanking causes grave injuries}

³⁷

^2.7.8.

^{Perfecting lifting skills}

³⁸

^2.7.9. 

^{Yanking versus adequate recruitment of muscle fibers}

³⁹

^2.8.

^{the approach phase}

³⁹

^2.8.1.

^{Mental rituals of the approach phase}

³⁹

^2.8.2.

^{Physical attitudes of the phase approach}

³⁹

^2.9.

^{initial phase}

³⁹

^2.9.1.

^{Start position}

³⁹

^2.9.2.

^{Leverage of torque}

⁴⁰

^2.9.3.

^{Efficient recruitment of muscles}

⁴¹

^2.10.

^{equalization phase}

⁴¹

^2.10.1.

^{Essence of resistance and energy}

⁴¹

^2.10.2.

^{Sequential hardening of muscles}

⁴¹

^2.10.3.

^{Mid-foot arching}

⁴²

^2.10.4.

^{The stabilization of the ankles}

⁴²

^2.10.5.

^{The immense strength of the muscles of the knees}

⁴²

^2.10.6.

^{The position of the hip joint during lifting}

⁴²

^2.10.7.

^{The unique upright posture of lifters}

⁴³

^2.10.8.

^{The complex mechanics of the vertebral column}

⁴³

^2.10.9.

^{Leverage at the shoulder joints}

⁴⁴

^2.11.

^{the phase of external motion}

⁴⁵

^2.11.1.

^{Internal disturbance}

⁴⁵

^2.11.2.

^{External motion}

⁴⁵

^2.11.3.

^{Torques and forces}

⁴⁵

^2.11.4.

^{Synchronizing the pull}

⁴⁶

^2.12. 

^{Musculoskeletal BACK PAIN}

⁴⁶

^2.12.1.

^Prevalence

⁴⁶

^2.12.2.

^{Nerve root syndrome}

⁴⁶

^2.12.3.

^{Muscular and fascial pain}

⁴⁷

^2.12.4.

^{Skeletal pain}

⁴⁷

^2.12.5.

^{Clinical presentation of low back pain}

⁴⁷

^2.12.6.

^{Workup for back pain}

⁴⁸

^2.12.7.

^{Treatment of back pain}

⁴⁸

^2.12.8.

^{Spinoscopic examination}

⁴⁹

^2.13.

^{Highlights of Chapter two}

⁴⁹