Gittines Roger - Pain Free at Your PC

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

Born from the genius of Pete Egoscue, the simple and effective routines in Pain Free are the cutting edge of physical therapy.

Anthony Robbins, author of Awaken the Giant Within and Unlimited Power

Pete Egoscue teaches you practical, powerful motioncisesmotion exercises that will become your own best exercise therapist.

Harold Bloomfield, M.D., author of How to Heal Depression

PAIN FREE AT YOUR PC
A Bantam Book / November 1999

All rights reserved.
Copyright 1999 by Pete Egoscue
Photos copyright The Egoscue Method
Line drawings by Wendy Wray

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 permission in writing from the publisher. For information address: Bantam Books.

Library of Congress Cataloging-in-Publication Data
Egoscue, Pete
Pain free at your PC / Pete Egoscue, with Roger Gittines. p. cm.
eISBN: 978-0-307-48931-9
1. MicrocomputersHealth aspects.2. PainPrevention.
I. Gittines, Roger.II. Title.
RC95.V53E36 1999 99-26664
613.62dc21

Bantam Books are published by Bantam Books, a division of Random House, Inc. Its trademark, consisting of the words Bantam Books and the portrayal of a rooster, is Registered in U.S. Patent and Trademark Office and in other countries. Marca Registrada. Bantam Books, 1540 Broadway, New York, New York 10036.

v3.1

As for all my books, I provide a disclaimer with a difference. Instead of the usual The following material is not intended as a substitute for the advice of a physician, followed by a recommendation that you consult a doctor before following the program thats being offered and a disclaimer of legal responsibility should there be adverse consequences, I take another approach. Dont read this book if you feel you need the protection of a disclaimer and its counsel. Im serious. Health care must start with personal responsibility. This vital role should not be delegated to any expert. Yours is the ultimate judgment. Any disclaimer that suggests otherwise does a great disservice.

: The human musculoskeletal grid.

: The grid as the musculoskeletal superstructure.

: Side view of the superstructure.

: The grid shows individual range of motion.

: Variation in solid lines and grid demonstrate how IROM and DROM are at odds and produce dysfunction.

: Side view of musculoskeletal dysfunction with functional DROM superimposed.

: Side view of joint misalignment.

: The S-curve of the spine.

: Side view of spine and pelvis.

: A rounded and dysfunctional spinal posture.

: Hips in neutral position.

: Hips in flexion.

: Proper skeletal alignment in a seated position.

: The wrist arch flattens as the hip and spine go into flexion.

: Loss of the wrist arch increases tension while operating a mouse.

: Erect posture eliminates wrist tension.

: The skeletal structure of the hand.

: Gravity Drop

: Sitting Knee Pillow Squeezes

: Static Wall

: Sitting Floor

): Pelvic Tilts

): Hip Crossover

): Three-Position Toe Raises

): Sitting Cats and Dogs

): Arm Circles

): Elbow Curls

: Foot Circles and Point Flexes

: Sitting Floor Twist

): Cats and Dogs

: Kneeling Groin Stretch

: Upper Spinal Floor Twist

): Downward Dog

: Air Bench

: Standing Chair Stretch

: Sitting Overhead Extension

: Standing Quad Stretch

): Sitting Cats and Dogs

: Sitting in Extension

: Forearm Stretch

): Wall Clock

: Static Back

): Pullovers in Static Back

: Pullover Presses in Static Back

: Cobra on Elbows

: Supine Groin Stretch

): Elbow Curls in Extension

: Sitting Assisted Hip Lift

): Three-Position Toe Raises

: Abdominal Contractions in Static Back

: Abductor Presses in Static Back

: Standing Overhead Extension

: Static Wall with Pullbacks

: Static Extension Position

: Supine Groin Progressive

): Sitting Arm Circles

: Sitting Hip Flexor Lifts

: Sitting Chair Twist

: A treadmill workout that is not working out.

: Functional skeletal alignment on the treadmill is important.

: Weight machines and musculoskeletal dysfunctions are a bad combination.

: Weight machines will not unduly stress properly aligned joints.

: Hip and back flexion are detriments on stationary bikes.

: A stationary bike delivers full benefits to a functional rider.

): Standing Spread Foot Forward Bend

: The Thinker goes digital.

: A knight on-line and in-line.

The true source of chronic musculoskeletal pain is rarely the site of the pain. If your wrist hurts while you are pointing and clicking with a mouse, the pain probably has nothing to do with the device.

Its a deal. Lets shake on it