The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder, and Joint Pain

266 Pages·2005·3.09 MB·English

by  Anthony B. Carey

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T H E
PAIN-FREE
PROGRAM
A Proven Method to Relieve Back,
Neck, Shoulder, and Joint Pain
ANTHONY CAREY, M.A., CSCS, CES
John Wiley & Sons, Inc.
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Advance Praise for The Pain-Free Program
“For decades orthopedists and neurosurgeons told me I’d simply have to put up
with my bad back. Anthony Carey told me otherwise. I’ve been living pain free
ever since.”
—Parvez Mahmood, M.D., F.A.C.S.
“We all have the capacity to make positive changes to how our body functions
and feels. Anthony’s book will walk you through the simple steps of seeing
where help is needed and what you can do about it. It’s your body—and, for the
most part—you are in charge.”
—Morrissey, Multiplatinum recording artist
and former lead singer of the Smiths
“Years of triathlon training and countless international airline flights take a toll
on your body in their own unique way. The philosophy that Anthony Carey
promotes and practices can erase years of misuse.”
—Jeff Jacobs, President of Global Development for Qualcomm
“The Pain-Free Programis a practical, safe, and effective approach for anyone to
take control of their pain. This is a must-have book for those that want to keep
control of their health, enhance their life, and live actively.”
—Tom Campanaro, CEO/President of EFI Sports Medicine and Total Gym
“With this book, Anthony Carey is breaking new ground in presenting ways to
help us all lead healthier lives.”
—David Meggyesy, Western Director of the N.F.L. Players Association
“As a longtime dance and fitness advocate, I have always understood the impor-
tance of proper body alignment and body mechanics. Anthony Carey explains
these concepts in depth and provides easy-to-follow exercises to maintain,
regain, or prevent loss of physical mobility. I have sent many friends and associ-
ates to Anthony, and the result has been lots of happy, pain-free bodies.”
—Judi Sheppard Missett, Jazzercise Founder and CEO
“Read this book and open your eyes to a world of possibilities and hope for help-
ing your aches and pains.”
—Greg Nelson, Cofounder and Board of Directors of Bregg Orthopedics
“The Pain-Free Programis not just an exercise regime, but a lifestyle that will
free its followers from many physical disabilities and chronic pain. Anthony
Carey’s simple, yet eloquent book is the key to a pain free life. I am walking
proof of that.”
—Peter Kovacs, Former President and CEO of Nutrasweet
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T H E
PAIN-FREE
PROGRAM
A Proven Method to Relieve Back,
Neck, Shoulder, and Joint Pain
ANTHONY CAREY, M.A., CSCS, CES
John Wiley & Sons, Inc.
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This book is printed on acid-free paper.
Copyright © 2005 by Anthony Carey, Inc. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
Design and composition by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any
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particular purpose. No warranty may be created or extended by sales representatives or written sales materials.
The advice and strategies contained herein may not be suitable for your situation. You should consult with a pro-
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Library of Congress Cataloging-in-Publication Data:
Carey, Anthony.
The Pain-Free Program : a proven method to relieve back, neck,
shoulder, and joint pain / Anthony Carey.
p. cm.
ISBN-13 978-0-471-68720-7 (paper: alk. paper)
ISBN-10 0-471-68720-0 (paper: alk. paper)
1. Chronic pain—Exercise therapy. I. Title.
RB127.C375 2005
616'.0472—dc22
2005001258
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
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To Champagne, my wife and my soul mate.
If everyone could experience the kind of happiness
and love that you bring to my life,
the world would be a much better place.
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Contents
Acknowledgments ix
Introduction 1
Part One: How Our Body Talks to Us
1 The Path to Pain 7
2 A New Perspective 18
3 Picture Perfect 27
4 Breakdown of the Mechanical Miracle—You! 38
5 The Physical Laws of Our Bodies 49
6 Function First, Everything Else Follows 58
7 Form Follows Function 68
Part Two: Regaining Control
8 Form 1 Exercises 93
9 Form 2 Exercises 118
10 Form 3 Exercises 143
11 Form 4 Exercises 168
12 Form 5 Exercises 192
13 Form 6 Exercises 216
14 The “Graduate” Program 241
Index 251
vii
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