Pete Egoscue - Pain Free for Women: The Revolutionary Program for Ending Chronic Pain
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- Book:Pain Free for Women: The Revolutionary Program for Ending Chronic Pain
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Pain Free for Women
In his famed San Diego clinic, Pete Egoscue has taught women of all ages and from all walks of life how to use the Egoscue Method for safe, effective, and permanent relief from chronic pain without prescription painkillers, physical therapy, or invasive surgery. Now he shares his specially adapted Pain Free program for women to use at home.
Whether you suffer from back or neck pain, joint discomfort or sore knees, or need more stamina, improved balance, and extra strength, here is a revolutionary and proven approach to self-care that promises optimal health through a simple set of exercises that will transform the way you move and feel forever!
Egoscue shows women how to take back their bodies by recovering and restoring a precious health asset full, free, flexible motion that he believes has been drastically reduced by our modern lifestyle.
As Egoscue explains, motion not only develops a womans body but also maintains and rejuvenates it. Yet as her motion-deprived muscles disengage and weaken, it is common for a womans body to lose alignment, leading to repetitive stress injuries, persistent pain, and general bad health. Even the simplest activities how she sits, stands, walks, works, lifts, and sleeps can trigger problems.
Focusing on proper alignment, posture, and muscle engagement, Egoscue provides simple but powerful techniques to restore flexibility and function while at the same time boosting energy, revving up the immune system, even raising the bodys metabolic rate.
The remarkable E-cises included within have also been linked to improved ability to fight disease, cope with aging, and recover from accidents and injuries. The miracle cure Egoscue offers is, simply, correct motion.
Organized by the seasons of a womans life,Pain Free for Womenpays particular attention to age-specific concerns such as puberty, childbirth, and menopause, as well as special issues such as arthritis, PMS, and depression.
At the same time, Egoscue shows how women can build a framework of healthy movement that will prevent illness and maintain pain-free good health throughout the journey of life.
According to Egoscue, reversing the effects of poor musculoskeletal fitness provides astonishing benefits, including:
Better balance, posture, and breathing, as well as increased resiliency
Effective and safe weight management
Healthy bone density and visual acuity
Heightened sex drive
Delayed symptoms of aging
Peace of mind and general tranquility
Extensively illustrated to demonstrate proper placement, posture, and movement,Pain Free for Womenoffers women of every age the possibility of feeling better than ever before.
From the Hardcover edition.
Pete Egoscue: author's other books
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Pete Egoscue and the Pain-Free Method
Extraordinary I am thrilled to recommend it to anyone whos interested in dramatically increasing the quality of their physical health.
Anthony Robbins, author of Awaken the Giant Within and Unlimited Power
Pete Egoscue has totally changed my life. Never have I experienced such complete pain relief as I have by following the Egoscue Method.
Jack Nicklaus
Pain Free is based on a very sound understanding of human physiology. It shows how we can break the circuit of pain and naturally heal one of the most significant disabilities of our times.
Deepak Chopra, author of The Path of Love and The Seven Spiritual Laws of Success
Whether you are in chronic pain or are a peak performance athlete, Pain Free can help you transform pain into power, and hurt into heart. Egoscues methods will help you feel at home again in your body!
Harold Bloomfield, M.D., author of How to Heal Depression
Pain Free for Women answers the many questions I have about my health and my childrens well-being. It has encouraged me to trust my instincts as a mom and to take charge of my familys health.
Linda Lynch, former professional tennis player and mother of two
PAIN FREE FOR WOMEN
A Bantam Book
PUBLISHING HISTORY
Bantam hardcover edition published January 2002
Bantam trade paperback edition / July 2003
Published by
Bantam Dell
A Division of Random House, Inc.
New York, New York
All rights reserved
Copyright 2002 by Pete Egoscue
Photos copyright The Egoscue Method
Line drawings and cover illustration by Karen Kuchar
Library of Congress Catalog Card Number: 200104398
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the written permission of the publisher, except where permitted by law.
Bantam Books and the rooster colophon are registered trademarks of Random House, Inc.
eISBN: 978-0-307-48932-6
v3.1_r1
contents
Disclaimer
For all of my books, I provide a disclaimer with a difference. The usual warningThe following material is not intended as a substitute for the advice of a physiciandoesnt go far enough. Heres my take: This book is not intended as a substitute for the readers independent judgment and personal responsibility. Health issues are too important to delegate to anyone else. Its always a good idea to seek information and counsel from as wide a variety of sources as possible, but in the end you make the decisions.
Chapter 1
: The human skeletal structure.
: The human musculature.
: The spinal S-curve.
: The musculoskeletal systems grid pattern.
: The spinal C-curve of dysfunctional posture.
Chapter 2
): A woman performing jumping jacks.
Chapter 4
: A woman with an aligned and fully functional musculoskeletal system.
: A woman with a misaligned and dysfunctional musculoskeletal system.
: A functional woman descending stairs without stress or strain.
: Side view of a functional woman on a staircase.
: A dysfunctional woman descending stairs.
: Fatigue and instability worsen as a dysfunctional woman descends stairs.
: Chart showing function versus duration of activity.
: The spine assuming a C-curve while seated.
: A functional spinal S-curve while seated.
: The seated spinal C-curve assumes the same position when standing.
Chapter 6
: A girl with her feet turned out.
: A girl with rounded shoulders.
: A girl whose spine is in a C-curve.
: A boy with shoulder and hip misalignment.
: A side view of a boy with functional posture.
Chapter 7
: An assortment of typical teenage postures.
: A teenager carrying a backpack.
: A teenager bringing her backpack posture to the PC.
: A fully functional and properly aligned teenager at the PC.
Chapter 9
): Foot Circles and Point/Flexes.
): Cats and Dogs.
: Hip Lift.
: Hip Crossover Stretch-Palms Up.
): Abduction-Adduction.
: Triangle.
): Cats and Dogs.
: Kneeling Groin Stretch.
): Cats and Dogs.
): Core Abdominals (front and back only).
: Squat.
): Sit to Stand.
: Static Back.
): Supine Groin Progressive.
): Pelvic Tilts.
): Standing Arm Circles.
): Standing Elbow Curls.
): Foot Circles and Point/Flexes.
): Floor Block.
): Sitting Floor Twist.
): Cats and Dogs.
): Core Abdominals.
): QLO Stretch.
): Pelvic Tilts.
): Active Bridges (with a pillow).
: Sitting Floor.
): Abduction-Adduction.
): Spread Foot Forward Bend.
): Runners Stretch.
): Downward Dog.
): Supine Groin Progressive.
): Pelvic Tilts.
Chapter 10
: A composite of a functional and dysfunctional young woman.
: A pregnant woman with a hip disparity.
: The consequences of skeletal misalignment to the birthing process.
): Foot Circles and Point/Flexes.
): Abduction-Adduction.
: Modified Floor Block (MFB).
: MFBProne Ankle Squeezes.
): MFB-Prone Hamstring Curls (with a strap).
: Wall Stork.
): Hip Flexor Abdominals.
: Wall Towels.
: Wall Towels-Knee Pillow Squeezes.
: Towels Settle (with a strap).
: Supine Groin-Towels.
: Static Extension.
): Stair Crabs.
: Standing Arm Circles (with a pillow).
: Standing at Wall (with a pillow).
: Static Back.
: Static Back-Pullover Presses.
: Static Extension Position.
: Counter Stretch.
): Downward Dog.
: Wall Towels.
: Sitting Static Abductor Press.
): Cats and Dogs.
: Sitting Knee Pillow Squeezes.
: Wall Towels.
: Wall Towels-Knee Pillow Squeezes.
: Static Extension Position.
): Cats and Dogs.
: Sitting Knee Pillow Squeezes.
): Three-Position Toe Raises.
Chapter 11
: Static Back.
): Supine Groin Progressive.
): Cats and Dogs.
: Wall Drop.
): Sitting Arm Circles (with a pillow).
: Sitting Overhead Extension.
): Cats and Dogs.
): Downward Dog.
: Static Back.
): Supine Groin Progressive.
): Pelvic Tilts.
: Wall Stork.
): Triangle.
): Cats and Dogs.
): Core Abdominals.
): Cats and Dogs.
): Sitting Floor Twist.
): Pelvic Tilts.
): Sitting Femur Rotations.
): Foot Circles and Point/Flexes.
): Runners Stretch.
): Downward Dog.
Chapter 12
): A dysfunctional woman performing a free-weight routine.
): A functional woman performing a free-weight routine.
): Foot Circles and Point/Flexes.
): Standing Arm Circles.
): Standing Elbow Curls.
): Triangle.
: Extended Lateral.
): Cats and Dogs.
): Core Abdominals.
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