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Pain Free with Egoscue
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Pain free is something we all want to be. When the body hurts, the mind is not happy. And when we can’t sleep at night because of various muscle and joint aches, the brain doesn’t function well either.

The problem when we’re in pain is that we often avoid doing everyday tasks and physical activities because we don’t want to make things worse. This can actually lead to more trouble, as the body becomes less fit, with a marked decline in muscle movement and so circulation.

That’s why I love Pete Egoscue’s Pain Free books. He provides easy exercises that help realign the body and bring muscles back to a happy healthy state.

When you pick up any of his books, you’ll notice right off from the following disclaimer that Pete isn’t your average health professional:

For all of my books, I provide a disclaimer with a difference. The usual warning – ‘The following material is not intended as a substitute for the advice of a physician’ – doesn’t go far enough. Here’s my take: This book is not intended as a substitute for the reader’s independent judgment and personal responsibility.

Health issues are too important to delegate to anyone else. It’s 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.

I think that’s an excellent philosophy to live by.

Some of my favourite exercises from Egoscue’s books are the ones designed to help reduce back pain, such as the Supine Groin Stretch for the hip flexors and the Static Back to help relax the back muscles. Other great exercises include those that help strengthen, activate, and balance the shoulder muscles, such as the Standing Elbow Curls and the Standing Arm Circles. The last one may sound easy, stand and circle your arms. But technique is everything.

Standing Arm Circles

Purpose: This exercise strengthens the muscles of the upper back that are involved with the shoulders’ ball and socket function.

Stand facing a mirror with your feet parallel about a hip-width apart, your arms at your sides. Curl your fingertips into the pads of each palm (the fleshy area at the base of the fingers), and point your thumbs straight out. This hand position, called the ‘golfer’s grip,’ is imperative to the success of the exercise. Squeeze your shoulder blades together, and bring your arms out to your sides at shoulder level, elbows straight. With your palms facing down, thumbs pointing forward, circle up and forward for forty repetitions. Now with your palms facing up, circle up and back for forty repetitions. Remember to keep your wrists and elbows straight and your shoulder blades squeezed together – the circles must come from the shoulders.

It’s always best to start off with lower repetitions, then work your way up to the recommended forty.

Here’s one of my favourite exercises, designed to remind us what it’s like to stand in completely aligned posture, instead of the slump so many of us fall into.

Standing at Wall (with pillow)

Purpose: This exercise reminds the body what an upright and truly vertical posture feels like.

Stands with your heels, buttocks, upper back, and head against a wall. If you cannot get your head against the wall without straining too hard, then place it in a comfortable and relaxed position. Relax your stomach muscles and your arms. Let your body settle into this new position. Place a doubled-up pillow or foam block (six or eight inches thick) between your knees. It should feel as though it’s pushing your knees slightly apart. Do not squeeze or push in on it – we want it to trigger some of your hip muscles to help stabilize you in this position. Make sure that your feet remain pointed straight ahead for the entire exercise and that your stomach is relaxed out. Hold this position for five minutes.

I love to teach this exercise to my students. They’re always surprised to find how difficult it can be to align the body in this way at first. Check yourself out. How easy is it for you to assume this posture? It does get easier and more natural with repetition and time, as your muscles relearn what upright is.

If you’re in chronic pain and you suspect your posture is out of alignment, then Egoscue’s Pain Free books are an ideal information resource. Most books contain similar exercises, so just pick the one that appeals to you most. You can choose from Pain Free: A Revolutionary Method for Stopping Chronic Pain, Pain Free for Women: The Revolutionary Program for Ending Chronic Pain, Pain Free at Your PC, as well there’re the Egoscue: Pain Free Workout Series Vol. 1 and 2 (2 DVD Set).

Here’s to no pain.

Reference Site
Egoscue.Com

Photo Credit: Dalia D

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