Contents

1. DEDICATION
2. FOREWORD BY HELENE M. LANGEVIN, MD
3. INTRODUCTION
4. Part One When the Pain Doesn’t Go Away
   1. CHAPTER 1  Our Modern Epidemic of Pain
   2. CHAPTER 2  Our Living Matrix of Tissue—and How It Can Heal Us
   3. CHAPTER 3  When the Matrix Gets Disrupted
   4. CHAPTER 4  Using the Essentrics Method to Become Forever Painless
5. Part Two The Forever Painless Program
   1. CHAPTER 5  The Basic Warm-Up
      1. Side-to-Side Steps
      2. Half-Height Arm Swings with Side Body Bends
      3. Full-Arm Circles from Ceiling to Floor
      4. Throwing a Frisbee
      5. Raising and Lowering the Arms While Bending Slightly Forward
   2. CHAPTER 6  The Foot and Ankle Workout
      1. Toe, Arch, and Ankle Stretches
      2. Ankle and Foot Freestanding Flexion Sequence
      3. Hip Rotation Sequence for Feet and Ankles
      4. Shin, Calf, Ankle, and Foot Mobility Sequence: Level 1
      5. Shin, Calf, Ankle, and Foot Mobility Sequence: Level 2
      6. Ankle Exercise
      7. Squash Lunges
   3. CHAPTER 7  The Knee Workout
      1. Tai Chi Plié Sequence for Knees
      2. Foot Sequence for Knees
      3. Calf Sequence for Knees
      4. Hip Stretching Sequence for Knees
      5. Psoas Sequence for Knees
      6. Hamstring Flexibility Sequence for Knees
      7. Quadriceps Stretch for Knees
      8. IT Band Rotation
      9. Long Adductor Stretch
   4. CHAPTER 8  The Hip Workout
      1. Simple Tai Chi Plié for Hips
      2. Tai Chi Plié with Hip Swing
      3. Swings
      4. Hip Cleaners
      5. Psoas Sequence for Hips
      6. Hip Rebalancing Sequence
      7. Quadriceps Stretch for Hips
      8. Hip-Blast Sequence
      9. Hip and Groin Stretch
      10. Hamstring Stretch for Hips
   5. CHAPTER 9  The Back Workout
      1. Zombie Swings
      2. Open-Chest Swan Sequence
      3. Ceiling Reaches for Back
      4. Push a Piano/Pull a Donkey Sequence
      5. Side-to-Side Window Washes for Back
      6. Hip Sequence for Back
      7. Psoas and Quadriceps Sequence for Back
      8. Standing Hamstring Stretch for Back
      9. Hamstring Windmill Sequence for Back
   6. CHAPTER 10  The Upper Back and Shoulder Workout
      1. Rib Sequence for Upper Back and Shoulders
      2. Frozen Shoulder Bent-Elbow Figure 8
      3. Frozen Shoulder Straight-Arm Figure 8
      4. Spine Flexibility Sequence
      5. Arm Circles
      6. Star Arm Sequence
      7. Spine Stretch Sequence Using a Chair
   7. CHAPTER 11  The Connective Tissue Workout
      1. Spinal Roll and Open-Chest Swan Sequence
      2. Rib Sequence for Connective Tissue
      3. Windmill Sequence
      4. Spine Stretch Sequence Using a Chair
      5. Spine Rotational Stretch
      6. Fascia Stretch for Connective Tissue
      7. Psoas and Quadriceps Connective Tissue Sequence
      8. Full-Body Connective Tissue Windmill Stretch
   8. CHAPTER 12  The Immune System Workout
      1. Side-to-Side Window Washes for Immunity
      2. Full-Body Straight-Arm Figure 8 Sequence
      3. Rebalancing Spine Sequence
      4. Thighs, Knees, and Fingers
      5. Hip Cleaners for Immunity
      6. Neurological Hip Stretch
      7. Rebalancing Hip and Groin Sequence
      8. Side Leg Lifts
      9. Rebalancing Hamstring Stretch
      10. Quadriceps Sequence
   9. CHAPTER 13  The Arthritis Workout
      1. Ceiling Reaches for Arthritis
      2. Full-Body Waist Rotations
      3. Side-to-Side Lunges
      4. Diagonal Lunges
      5. Hands, Fingers, and Wrists
      6. Fascia Stretching Sequence for the Feet
      7. Low Kicks in All Directions
      8. Seated Spine Stretch
   10. CHAPTER 14  The Stress Workout
       1. Zombie Swings with Spinal Rolls
       2. Slow Shoulder Rotations
       3. Embrace Yourself Sequence
       4. Seated Neck Tension Release Stretches
       5. Seated Ceiling Reaches and Side Bends
6. CONCLUSION
7. ACKNOWLEDGMENTS
8. APPENDIX: COMPLEMENTARY AND ALTERNATIVE TREATMENTS FOR PAIN RELIEF
9. NOTES
10. INDEX
11. ABOUT THE AUTHOR
12. ALSO BY MIRANDA ESMONDE-WHITE
13. COPYRIGHT
14. ABOUT THE PUBLISHER