Forever Painless by Esmonde-White, Miranda -- Read -- Imperial Library of Trantor

Index

Dedication Contents Foreword Introduction Part One: When the Pain Doesn’t Go Away

Part Two: The Forever Painless Program

Chapter 5: The Basic Warm-Up

Side-to-Side Steps Half-Height Arm Swings with Side Body Bends Full-Arm Circles from Ceiling to Floor Throwing a Frisbee Raising and Lowering the Arms While Bending Slightly Forward

Chapter 6: The Foot and Ankle Workout

Toe, Arch, and Ankle Stretches Ankle and Foot Freestanding Flexion Sequence Hip Rotation Sequence for Feet and Ankles Shin, Calf, Ankle, and Foot Mobility Sequence: Level 1 Shin, Calf, Ankle, and Foot Mobility Sequence: Level 2 Ankle Exercise Squash Lunges

Chapter 7: The Knee Workout

Tai Chi Plié Sequence for Knees Foot Sequence for Knees Calf Sequence for Knees Hip Stretching Sequence for Knees Psoas Sequence for Knees Hamstring Flexibility Sequence for Knees Quadriceps Stretch for Knees IT Band Rotation Long Adductor Stretch

Chapter 8: The Hip Workout

Simple Tai Chi Plié for Hips Tai Chi Plié with Hip Swing Swings Hip Cleaners Psoas Sequence for Hips Hip Rebalancing Sequence Quadriceps Stretch for Hips Hip-Blast Sequence Hip and Groin Stretch Hamstring Stretch for Hips

Chapter 9: The Back Workout

Zombie Swings Open-Chest Swan Sequence Ceiling Reaches for Back Push a Piano/Pull a Donkey Sequence Side-to-Side Window Washes for Back Hip Sequence for Back Psoas and Quadriceps Sequence for Back Standing Hamstring Stretch for Back Hamstring Windmill Sequence for Back

Chapter 10: The Upper Back and Shoulder Workout

Rib Sequence for Upper Back and Shoulders Frozen Shoulder Bent-Elbow Figure 8 Frozen Shoulder Straight-Arm Figure 8 Spine Flexibility Sequence Arm Circles Star Arm Sequence Spine Stretch Sequence Using a Chair

Chapter 11: The Connective Tissue Workout

Spinal Roll and Open-Chest Swan Sequence Rib Sequence for Connective Tissue Windmill Sequence Spine Stretch Sequence Using a Chair Spine Rotational Stretch Fascia Stretch for Connective Tissue Psoas and Quadriceps Connective Tissue Sequence Full-Body Connective Tissue Windmill Stretch

Chapter 12: The Immune System Workout

Side-to-Side Window Washes for Immunity Full-Body Straight-Arm Figure 8 Sequence Rebalancing Spine Sequence Thighs, Knees, and Fingers Hip Cleaners for Immunity Neurological Hip Stretch Rebalancing Hip and Groin Sequence Side Leg Lifts Rebalancing Hamstring Stretch Quadriceps Sequence

Chapter 13: The Arthritis Workout

Ceiling Reaches for Arthritis Full-Body Waist Rotations Side-to-Side Lunges Diagonal Lunges Hands, Fingers, and Wrists Fascia Stretching Sequence for the Feet Low Kicks in All Directions Seated Spine Stretch

Chapter 14: The Stress Workout

Zombie Swings with Spinal Rolls Slow Shoulder Rotations Embrace Yourself Sequence Seated Neck Tension Release Stretches Seated Ceiling Reaches and Side Bends

Conclusion Acknowledgments Appendix: Complementary and Alternative Treatments for Pain Relief Notes Index About the Author Also by Miranda Esmonde-White Copyright About the Publisher