Pain Free 2 by Pete Egoscue -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Foreword A Disclaimer About Disclaimers Introduction Chapter 1: The Modern Pain Epidemic Chapter 2: Movement: Our Survival Superpower Chapter 3: Our Magnificent Design Chapter 4: Understanding Pain: Our Perception Versus Reality Chapter 5: The Egoscue Method: A Life in Balance Chapter 6: Feet and Ankles: Our Musculoskeletal Sole

The Menu for Feet

Sitting Heel Raises with Block Short Foot Static Back Frog Foot Circles and Point Flexes Calf/Hamstring Stretch Static Extension Air Bench

The Menu for Ankles

Standing Arm Circles Sitting Heel Raises with Block Abduction-Adduction with Narrow and Wide Feet Static Wall Cats and Dogs Static Extension Cross-Crawling Foot Circles and Point Flexes

Chapter 7: Knees: The Biology of Benders

The Menu for Knees (If One or Both of Your Femurs Are Externally Rotated)

Flexion Knee Pillow Squeezes Static Back Cats and Dogs Static Extension Standing Quad Stretch Standing Forward Bend Cats and Dogs Progressive Supine Groin

The Menu for Knees (If One or Both of Your Femurs Are Internally Rotated)

Standing Wall with Block Wall Stork Cats and Dogs Lying Supine Modified Floor Block Cats and Dogs Air Bench

Chapter 8: The Hip and the Pelvis: Central Command

The Menu for Hips/Pelvis (No Pain, but with Motion Restriction)

Static Back with Knee Pillow Squeezes Hooklying Rocking Chair Hip Lift Pelvic Tilts Foot Circles and Point Flexes Floor Block Active Wishbone Kneeling Counter Stretch Gravity Drop

The Menu for Hips/Pelvis (with Pain)

Short Foot Hanging Cats and Dogs Static Back Hooklying Rocking Chair Unilateral Supine Femur Rotations Pelvic Tilts Static Extension Cats and Dogs Air Bench

Chapter 9: The Spine: Our Backbone of Function

The Menu for Backs (Lumbar Pain/Herniated Discs)

Sitting Knee Pillow Squeezes Static Back with Knee Pillow Squeezes Modified Floor Block Static Extension Air Bench Static Back Lying Supine Air Bench

The Menu for Backs (Thoracic Back Pain)

Static Back Reverse Presses Pullovers Floor Block Static Extension Squat

Chapter 10: The Shoulders: The Mobility King

The Menu for Shoulders (with Pain)

Standing Wall with Block Sitting Knee Pillow Squeezes Sitting Heel Raises with Block Three-Position Toe Raises Wall Stork Static Back Progressive Supine Groin Cats and Dogs Air Bench

The Menu for Shoulders (No Pain, but Motion Restriction)

Sitting Knee Pillow Squeezes Static Extension Sitting Floor Seated Arm Circles Squat Cats and Dogs

Chapter 11: Head and Neck: The Crown of Balance

The Menu for Necks (Cervical Spine/Neck Herniations)

Standing Wall with Block Short Foot Static Extension Hero’s Pose Sitting Knee Pillow Squeezes Air Bench

The Menu for Headaches

Standing Wall with Block Slant Board Ankle Sequence Static Extension Static Back Pullovers Cats and Dogs

Chapter 12: Elbows, Wrists, and Hands: Elegant Efficiency

The Menu for Elbows

Standing Chest Openers, Unilateral Standing Chest Openers, Bilateral Hanging Wall Elbow Curls Static Extension Wall Clock Cats and Dogs Progressive Supine Groin

The Menu for Hands/Wrists

Shoulder Shrugs Shoulder Rolls Standing Wall with Block Standing Quad Stretch Hanging Wall Clock Air Bench

Conclusion: My Parting Wish for You Dedication Acknowledgments Notes Other Titles About the Author

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