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Table of Contents Relieve Stiffness and Feel Young Again  Chapter One – The Fountain of Youth
Foreword by Mary Bond	i
Introduction by Roger Golten	ii
Chapter One – The Fountain of Youth	1
Chapter Two – How to Get the Most Out of Undulating	9
The Most Important Part of this Book	10
Chapter Three – Characteristics of a Youthful Body	17
Notes on the Photographs	24
Beginning Exercises	25
Intermediate Exercises	59
Advanced Exercises	95
Mastery Level Exercises	123
Final Word	136
Acknowledgements	137
Glossary	138
Outtakes	140
Appendix I, Exercises Alphabetically	141
Appendix II, Exercises by Category	142
Bibliography	143
Index	145
About the Author	146
About the Author Anita Boser, a Certified Hellerwork Practitioner and graduate of the Institute of Structural Medicine, is a popular speaker who conducts regular workshops for baby boomers and those suffering chronic pain. She has developed a series of exercises that are unique: they build both strength and flexibility. They guarantee a healthier spine for anyone, whatever your work, whatever your body type, regardless of disabilities. In private practice in a Seattle suburb since 2001, Boser has clients who use undulation at their desks, on airplanes, in wheelchairs and when they're working out. Experienced in Structural Integration, yoga, karate and belly-dancing, Boser believes undulation is an important component in any exercise program. "We all know exercise is important, but no one exercise is right for all of us. We cannot ignore what an individual body needs---and undulations make sure we exercise correctly, without pain or risk of injury."
Why Undulation? “Staying active is an important part of being healthy. This book provides an easy and accessible way to regain fluidity and strength with the use of Undulation.” Carolyn Marquardt, MD, spine specialist “Each day I see people who age in an inspiring way—and others who don't. I am amazed by the correlation between the ability to move freely and being happy at an advanced age. By using Anita's Undulation techniques, people are much more likely to be able to move comfortably—and be happy, despite their age.” Dan Swinscoe, Physical Therapist  “Undulation makes such a difference in how I move through my day. At the end of a very intense session of Pilates, Undulations are a welcome release for the body. If you've never tried Undulation, you'll find easy, attainable movements delivered with vibrantly clear instruction in this book.” Patti Anderson, retired Pilates instructor “Undulation feeds the joyful energy that we observe in children at play, and is inextricably linked to a sense of freedom, agility, and well-being.  Anita offers an easy to follow guide to reawaken this vital force, in a way that promises to inspire even the most reluctant couch potatoes to roll their hips and move!” Robin Rothenberg, Certified Yoga Therapist “Movement is life.  With this book, Anita gives you step-by-step instructions to listen to your body, move more freely, and feel alive.”  Mark A. Burick, D.C. “When I was winning medals in marathons, triathlons and bikeathons, I sometimes had to force maximum performance from my body, but you cannot force flexibility, fluidity, and grace. With Undulation, I’m learning to move gracefully upon the earth—instead of barreling through it.” Teri Eva Weronko, veterinarian and weekend warrior “This book offers an individualized program that allows us to incorporate Undulations into our daily activities. Each of us can work within our limitations to increase movement possibilities and feel better each day. Besides, the movements are easy and fun.” Nancy Haller, Guild-Certified Feldenkrais Practitioner “Undulation is essential to optimal human health.”  Donna Bajelis, CHP, SMS, Physical Therapist “When traveling, Undulations are so helpful! Even when I made a 20-hour trip with three plane changes, the Undulations I did between flights took out the stiffness and kinks.” Susan Smith, retired schoolteacher “Anita's book is an inspiration to all of us! Undulating returns our focus to what is innate, primal, natural, and simple. Undulation is at the core of my Hellerwork Structural Integration practice and is woven into teaching yoga, belly dance, Pilates, coaching swimming, running and gait assessment, and foam roller exercise.” Estie Golan, yoga therapist and Hellerwork Structural Integration Practitioner “The principle and philosophy of Undulation plays a big part in physical fitness. I would encourage anyone, whether athletically fit or just trying to get back in shape, to take up Undulation.” Charles Upshaw, USATF Level I & Level II certified track/field coach “Undulation is a part of my daily practice to keep my spine supple and strong.  Anita's book can help you feel fluid and healthy, too. Her exercises will benefit many of my chiropractic patients.” Jill Massengill, D.C. “When I hurt my back and couldn't do any other exercise, Undulation put me back on the road to recovery.” Madalon Lalley, professor emeritus  “Anita’s Undulation is wonderful! We all know the value of exercise for staying healthy and yet often we either can’t find the time or else we really “go for it” and inadvertently injure ourselves in the process. Anita explains clearly what causes the body to become stiff and old and then shows us simple, easy movements that will re-hydrate the tissue throughout our body—muscles, joints and cartilage—and bring us back into a youthful balance and suppleness. Don’t let the ease and simplicity of her system fool you—it is nothing short of amazing. I am recommending this book to all of my students.”  Michaela Kapilla, yoga instructor “Undulation has been the exercise to help me overcome fibromyalgia. There are different exercises for sitting, standing, and lying down so it can be done anytime, anywhere. I don’t have to change into special clothes, and I don’t have to shower when I’m done.” Nancy Logan, diagnosed with Fibromyalgia in 1993 “Neck and back pain are often the result of some portions of the spine being overused, while other parts are too stiff.  Undulation is a great tool for getting the entire spine moving in a smooth and coordinated way.”      Beth A. Cooper, physical therapist “Graceful aging demystified.  Anita Boser has written a wonderfully accessible book for anyone who desires fluid, pain-free movement.” Stella Cameron, author