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Forever Painless: End Chronic Pain and Reclaim Your Life in 30 Minutes a Day
End chronic pain—for good—with this practical guide from the PBS personality behind Classical Stretch and author of the New York Times bestseller Aging Backwards.
Chronic pain is the most common cause of long-term disability in the United States. Twenty percent of American adults accept back spasms, throbbing joints, arthritis aches, and other physical pain as an inevitable consequence of aging, illness, or injury. But the human body is not meant to endure chronic pain. Miranda Esmonde-White has spent decades helping professional athletes, ballet dancers, and Olympians overcome potentially career-ending injuries and guiding MS patients and cancer survivors toward pain-free mobility. Now, in Forever Painless, she shows everyone how to heal their aching bodies and live pain free.
The root of nearly all pain is movement—or lack thereof. We need to move our bodies to refresh, nourish, and revitalize our cells. Without physical activity, our cells become stagnant and decay, accelerating the aging process and causing pain. People who suffer chronic pain often become sedentary, afraid that movement and activity will make things worse, when just the opposite is movement is essential to healing. In Forever Painless, Miranda provides detailed instructions for gentle exercise designed to ease discomfort in the feet and ankles, knees, hips, back, and neck—allowing anyone to live happier, healthier, and pain-free no matter their age.
Chronic pain is the most common cause of long-term disability in the United States. Twenty percent of American adults accept back spasms, throbbing joints, arthritis aches, and other physical pain as an inevitable consequence of aging, illness, or injury. But the human body is not meant to endure chronic pain. Miranda Esmonde-White has spent decades helping professional athletes, ballet dancers, and Olympians overcome potentially career-ending injuries and guiding MS patients and cancer survivors toward pain-free mobility. Now, in Forever Painless, she shows everyone how to heal their aching bodies and live pain free.
The root of nearly all pain is movement—or lack thereof. We need to move our bodies to refresh, nourish, and revitalize our cells. Without physical activity, our cells become stagnant and decay, accelerating the aging process and causing pain. People who suffer chronic pain often become sedentary, afraid that movement and activity will make things worse, when just the opposite is movement is essential to healing. In Forever Painless, Miranda provides detailed instructions for gentle exercise designed to ease discomfort in the feet and ankles, knees, hips, back, and neck—allowing anyone to live happier, healthier, and pain-free no matter their age.
317 pages, Kindle Edition
Published November 15, 2016
551 people are currently reading
707 people want to read
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Displaying 1 - 30 of 42 reviews
May 19, 2019
I had chronic pain in my neck, shoulders, and back for over a year from working in a sedentary 9 to 5 career with little exercise. This book really provided simple exercises that helped with stretching and exercise unused muscles or muscles in pain. I agree that going to therapy and chiropractor is not a long term solution in ending the pain, but only providing temporary relief. I also agree that one should not over exercise and think that the "no pain no gain" slogan is any good for your body. I think my pain was gone with the help of this book AND with a lifestyle/ career change that was less sedentary. But I don't think this will work 100% for someone with severe chronic pain that is medically diagnosed. Please consult a doctor or a professional before thinking that this book will be the answer to everything.
August 14, 2019
Great concepts given in the book but it’s really an advertisement for the visuals - there is no way you could do the exercises properly without seeing them - I listened to an audio book - just no way.
November 18, 2016
Forever Painless may in fact be the resource I’ve been looking for. Up until this point I haven’t been able to find any form of exercise that my body could tolerate consistently. This book gives me hope!
In Part One, Esmonde-White explains the ins and outs of chronic pain and why her approach makes sense. Though she is clearly very knowledgeable on this subject, her writing style makes the information accessible – and really interesting – even for the most medically novice.
The second part of the book is divided into exercises, including a basic warm-up and workouts that target certain areas or causes of pain. The exercises are described with easy-to-follow instructions as well as pictures for those of us that need both in order to figure out what the heck we’re supposed to be doing. (Coordinated I am not) I zeroed in on the Connective Tissue workout and the Immune System workout… but what really impacted me was the question she asks and answers – How can I stretch while I’m in pain? This is something I have asked more than one of my doctors, including my rheumatologist and my neurologist, without getting any helpful answers. I practically have that little section of the book memorized now!
There are many great things about Forever Painless, especially for those of us who have been seeking a resource like this for a while. The information is engaging and easy to understand, and the exercises are doable and well-described. Perhaps the best thing about Forever Painless though is that Miranda Esmonde-White leaves the reader – the person who is weary of pain – with the hope that there IS hope. That we don’t have to simply “manage” our pain, but that complete relief is entirely possible. (At the same time, she is also realistic with some conditions for which a cure from pain may not be achieved.) I am looking forward to incorporating her workouts into my daily routine and becoming less sedentary.
(I voluntarily reviewed a complimentary copy of this book)
see my review at Reading Is My SuperPower
In Part One, Esmonde-White explains the ins and outs of chronic pain and why her approach makes sense. Though she is clearly very knowledgeable on this subject, her writing style makes the information accessible – and really interesting – even for the most medically novice.
The second part of the book is divided into exercises, including a basic warm-up and workouts that target certain areas or causes of pain. The exercises are described with easy-to-follow instructions as well as pictures for those of us that need both in order to figure out what the heck we’re supposed to be doing. (Coordinated I am not) I zeroed in on the Connective Tissue workout and the Immune System workout… but what really impacted me was the question she asks and answers – How can I stretch while I’m in pain? This is something I have asked more than one of my doctors, including my rheumatologist and my neurologist, without getting any helpful answers. I practically have that little section of the book memorized now!
There are many great things about Forever Painless, especially for those of us who have been seeking a resource like this for a while. The information is engaging and easy to understand, and the exercises are doable and well-described. Perhaps the best thing about Forever Painless though is that Miranda Esmonde-White leaves the reader – the person who is weary of pain – with the hope that there IS hope. That we don’t have to simply “manage” our pain, but that complete relief is entirely possible. (At the same time, she is also realistic with some conditions for which a cure from pain may not be achieved.) I am looking forward to incorporating her workouts into my daily routine and becoming less sedentary.
(I voluntarily reviewed a complimentary copy of this book)
see my review at Reading Is My SuperPower
December 8, 2016
This book was heaven sent! It was just the right book at the right time. A close friend of mine who is also a kinesiologist had referred me to Essentrics and I had tried one of Miranda's exercise videos and liked it. But this book cemented the truth that the right kind of exercise will help me feel better.
Forever Painless is well-written but easy to read and understand. The book is divided into two parts: the first part explains chronic pain and how recent studies about our connective tissue (fascia) is key to healing chronic pain. I found this section inspiring and empowering. I felt like this book was written for me. The second part consisted of pictures and explanations of the exercises. I am trying to learn the Basic Warm-up ones by heart so that I can do them without using the book.
Although the exercises look easy, I still pulled a sweat doing them. I think anyone can do these exercises though, even if one is in a lot of pain. I know my body responds well to stretching and after reading this book, I understand why. The author makes reference to recent studies and explains how this relates to body pain and the healing from pain.
These are gentle but powerful exercises and Part Two demonstrates specific ones for each part of the body, such as the hips or upper back and shoulders. There is also the Immune System Workout, the Arthritis Workout and the Stress Workout. The book also has an index at the back of the book.
This book has become my daily companion. Because being in pain kills one's motivation to exercise, I appreciate the way this book encourages me to do it, to continue a daily 30-minute routine that makes a difference in my life both physically and emotionally. Highly recommended to anyone who thinks they are in too much pain to exercise or who don't like exercising. This is one of the best books I've read this year on wellness.
I received a complimentary copy. I voluntarily chose to write a review of this book.
Forever Painless is well-written but easy to read and understand. The book is divided into two parts: the first part explains chronic pain and how recent studies about our connective tissue (fascia) is key to healing chronic pain. I found this section inspiring and empowering. I felt like this book was written for me. The second part consisted of pictures and explanations of the exercises. I am trying to learn the Basic Warm-up ones by heart so that I can do them without using the book.
Although the exercises look easy, I still pulled a sweat doing them. I think anyone can do these exercises though, even if one is in a lot of pain. I know my body responds well to stretching and after reading this book, I understand why. The author makes reference to recent studies and explains how this relates to body pain and the healing from pain.
These are gentle but powerful exercises and Part Two demonstrates specific ones for each part of the body, such as the hips or upper back and shoulders. There is also the Immune System Workout, the Arthritis Workout and the Stress Workout. The book also has an index at the back of the book.
This book has become my daily companion. Because being in pain kills one's motivation to exercise, I appreciate the way this book encourages me to do it, to continue a daily 30-minute routine that makes a difference in my life both physically and emotionally. Highly recommended to anyone who thinks they are in too much pain to exercise or who don't like exercising. This is one of the best books I've read this year on wellness.
I received a complimentary copy. I voluntarily chose to write a review of this book.
October 22, 2019
I enjoyed listening to the audio of this book on my drive to work.
December 6, 2016
I haven’t been this excited about a book in a long time. The author explains the physiology behind chronic pain and gives gentle workouts for healing chronic pain.
There are specific workouts (gentle stretching workouts) for areas such as Foot and Ankle, Knee, Upper Back and Shoulder, Hip, Lower Back and more. In addition, there are workouts for Connective Tissue, Arthritis, Stress, and Immunity. Even if we are not presently in pain (hallelujah), most of us experience stress and/or immune system decelerations. These exercises might also keep us in good shape if we are already there.
One of my favorite parts of the book was her take on our fascia - that webbing that was thought to hold our muscles, joints, and tendons in place. Like most health care professionals, I was taught that it was a matrix, a static structural part of our bodies. Esmonde-White writes about it as a fluid, dynamic system that also needs exercise and strengthening.
My intuitive self slapped my forehead when I read this. “Well, DUH!” I admonished myself. I saw my human architecture in a whole new way (I’m embarrassed to say that it never occurred to me.)
I love the stories of those who were able to heal themselves of pain that preface each chapter. While some of them detail some pretty significant difficulties, one can also see how these exercises can help those of us less afflicted. I love the gentleness, too - like Tai Chi, Chi Gung or Psoma Yoga.
Pain is draining. Pain can interfere with our quality of life. Pain can depress us and rob us of vibrancy in our later years. If proactive exercise - the right exercise - can alleviate pain and keep us actively healthy, sign me up.
And you can bet that I am doing the exercises for hip tightness and immune function right now. I’ll keep you posted on my progress.
March 14, 2022
I skimmed quite a bit of this, as I was mostly interested in the exercise section. I own some Classical Stretch workouts, but Miranda isn’t the best instructor. She talks a lot, but not about what you are supposed to be doing in the moment! So I hoped this would lend some clarity. It did explain some of the moves a little better, so I have a clearer understanding of what I should be doing.
Do I think CS is the be all/end all workout that Miranda claims? No, but it has improved my ankle mobility and helped with a shoulder problem I’ve struggled with. But I don’t think it’s a replacement for cardio or traditional strength training, so I’ll continue with those and add CS in as needed.
Do I think CS is the be all/end all workout that Miranda claims? No, but it has improved my ankle mobility and helped with a shoulder problem I’ve struggled with. But I don’t think it’s a replacement for cardio or traditional strength training, so I’ll continue with those and add CS in as needed.
February 22, 2017
Very clear explanation of the concepts- good for lay readers. I don't find the written instructions helpful, even with pictures. An accompanying guided audio and/or video to walk you through them would be great.
I don't see myself doing the exercises just by reading the book. I'll have to see if there are any instructors in my area.
I don't see myself doing the exercises just by reading the book. I'll have to see if there are any instructors in my area.
June 21, 2020
Interesting. I will need to update this review once I have done the exercises for a month or so.
OK. These exercises are relatively easy and I love doing them. They flow and stretch gently. After not doing them for a long time after reading the book, I finally started again on a regular basis. They have made a big difference in my energy level snd my pain levels. I highly recommend.
OK. These exercises are relatively easy and I love doing them. They flow and stretch gently. After not doing them for a long time after reading the book, I finally started again on a regular basis. They have made a big difference in my energy level snd my pain levels. I highly recommend.
March 28, 2020
While the concept behind essentrics is sound and something I'm interested in, the photos and exercise descriptions weren't easy or clear enough for me. To really explore it I will have to find access to videos.
January 6, 2021
This is a cool book - I haven’t tested all the techniques yet, but it makes sense to me. I never understood why exercise has to be so painful and result in worn out joints and such. Apparently it doesn’t, and people whose bodies function well the longest tend to do more stretch-based exercises.
October 28, 2021
She gives some great insights into the world of people living in constant pain. This is a book I’m willing to purchase and use over and over again.
May 22, 2017
I saw this book, and Miranda, on PBS a month or two ago. I got the book out of the library and found a few clips of her shows on YouTube. I am now ordering the book and a DVD set. I feel I need this. I don't want my body to get worse off than it is now. I want it to get better. I need to lose weight, but more importantly I need to exercise. I need to stretch and repair my ligaments and joints and strengthen my muscles.
I found many portions of the introductory section that were full of great information and advice.
“They found that people who sat for prolonged periods had a higher risk dying from a multitude of illnesses as compared with their more active peers. What was particularly upsetting about this study was the finding that, even when people exercised for an hour a day, if they sat for 50 percent of their life, they were still at risk from the effects of the 'sitting disease.'” pg 25
“When I do have to sit at my desk for hours at a time. I try to get up and move for a few minutes every half hour or so, which research shows does help to counteract the negative effects of sitting.” pg 26
“Our cells require both nourishment and cleansing for survival; these tasks are carried out by our circulatory system. The circulatory system is designed to deliver nutrients and remove toxins by delivering fresh supplies of blood and oxygen around the body. With sedentary behavior, our circulation slows to a crawl, and very little nourishment is delivered to our cells. When a cell is starved of nutrients and has not way of releasing stored toxins, it suffocates from within. Basically, when we are sedentary, the body cannot use its natural, self-healing powers.
Immobility leaves us feeling tired and unwell, and makes recovery slow and incomplete-and, if we wait too long, more and more difficult.” Pg 26-27
“How does you current exercise program make you feel: Essentrics instructors pride themselves on the fact that, even after an hour-long class, none of our students are in pain, either during the class or hours later. What they feel instead is stronger more flexible, and more energetic. This is how you should always feel after exercising. If you are in pain, remember that that's a warning sign from the body that something isn't right! Ignoring or 'powering through' your pain simply sets you up for more pain down the line.” pg 48
“Every cell in our body directly or indirectly affects every other cell. The brain talks to every cell, and the blood circulates to every cell. The digestive system nourishes every cell, and the endocrine system regulates every cell. Our body is a single human unit.” pg 52
“Aging is not the cause of weakness-disuse is.” pg 53
I want to get better. I want to do better. I want to feel better.
Ultimate Popsugar Reading Challenge prompt(s) –
A book with pictures (has may pictures of how to do the exercises)
I found many portions of the introductory section that were full of great information and advice.
“They found that people who sat for prolonged periods had a higher risk dying from a multitude of illnesses as compared with their more active peers. What was particularly upsetting about this study was the finding that, even when people exercised for an hour a day, if they sat for 50 percent of their life, they were still at risk from the effects of the 'sitting disease.'” pg 25
“When I do have to sit at my desk for hours at a time. I try to get up and move for a few minutes every half hour or so, which research shows does help to counteract the negative effects of sitting.” pg 26
“Our cells require both nourishment and cleansing for survival; these tasks are carried out by our circulatory system. The circulatory system is designed to deliver nutrients and remove toxins by delivering fresh supplies of blood and oxygen around the body. With sedentary behavior, our circulation slows to a crawl, and very little nourishment is delivered to our cells. When a cell is starved of nutrients and has not way of releasing stored toxins, it suffocates from within. Basically, when we are sedentary, the body cannot use its natural, self-healing powers.
Immobility leaves us feeling tired and unwell, and makes recovery slow and incomplete-and, if we wait too long, more and more difficult.” Pg 26-27
“How does you current exercise program make you feel: Essentrics instructors pride themselves on the fact that, even after an hour-long class, none of our students are in pain, either during the class or hours later. What they feel instead is stronger more flexible, and more energetic. This is how you should always feel after exercising. If you are in pain, remember that that's a warning sign from the body that something isn't right! Ignoring or 'powering through' your pain simply sets you up for more pain down the line.” pg 48
“Every cell in our body directly or indirectly affects every other cell. The brain talks to every cell, and the blood circulates to every cell. The digestive system nourishes every cell, and the endocrine system regulates every cell. Our body is a single human unit.” pg 52
“Aging is not the cause of weakness-disuse is.” pg 53
I want to get better. I want to do better. I want to feel better.
Ultimate Popsugar Reading Challenge prompt(s) –
A book with pictures (has may pictures of how to do the exercises)
November 22, 2016
In my 20's my exercise regime would consist of an hour aerobics class (usually high impact-this was the 80's !), followed by 30 minutes weights then a final 30 minutes swimming...five times a week!
I kept this going for 13 years but I always felt something wasn't quite right, but couldn't put my finger on it...I felt tired most of the time, always has a cold and felt pain in my back. Eventually I was diagnosed with systemic lupus. During my first pregnancy everything fell apart I could no longer exercise due to severe exhaustion, sickness and pain. Ever since It's been a constant battle to lose weight as I'd alternate between, strenuous spinning sessions that would inevitably lead to inflammation of the joints causing excruciating pain, and regular rest periods to recover. I'd then start the cycle all over again.
In part one of Forever Painless, Esmonde-White explains in an informative and most interesting way, the mechanics of chronic pain and although what she says is pretty much common sense, some of us still need to be reminded of what we should or shouldn't be doing in order to help ourselves overcome the pain, frustration and many other symptoms that accompany being in constant pain.
In part two of the book exercise programs are covered in separate chapters as follows:
The Basic Warm-up
The Foot and Ankle Workout
The Knee Workout
The Hip Workout
The Back Workout
The Upper Back and Shoulder Workout
The Connective Tissue Workout
The Immune System Workout
The Arthritis Workout
The Stress Workout
As a sufferer of an autoimmune disease I found the Immune System and Arthritis workouts of particular interest and felt confident in performing the exercises recommended. There is to be a video to compliment the book at a future date. (See link for details.) www.essentrics.com
Forever Painless is in my honest opinion an invaluable resource for sufferers of persistent pain like me, and anyone going through the ageing process....so then, everyone is going to find this book helpful at some time or other to maybe become pain-free again.
What I personally took from the book is that I am no longer able, nor should I expect my body to perform in the same way it used to. I will leave behind the punishing exercise regimes of my youth as causing more pain from soreness, and inflammation irritating the arthritis is detrimental to my health and wellbeing.
I will still do 'spinning' but at a much gentler pace and continue with the exercises Edmond-White has given me in this book.
A 'self help' book I would have no hesitation in recommending to our bookstore customers.
I am extremely grateful to have been given an opportunity to receive an advanced digital copy of Forever Painless to review as part of the TLC Book Tours.
I kept this going for 13 years but I always felt something wasn't quite right, but couldn't put my finger on it...I felt tired most of the time, always has a cold and felt pain in my back. Eventually I was diagnosed with systemic lupus. During my first pregnancy everything fell apart I could no longer exercise due to severe exhaustion, sickness and pain. Ever since It's been a constant battle to lose weight as I'd alternate between, strenuous spinning sessions that would inevitably lead to inflammation of the joints causing excruciating pain, and regular rest periods to recover. I'd then start the cycle all over again.
In part one of Forever Painless, Esmonde-White explains in an informative and most interesting way, the mechanics of chronic pain and although what she says is pretty much common sense, some of us still need to be reminded of what we should or shouldn't be doing in order to help ourselves overcome the pain, frustration and many other symptoms that accompany being in constant pain.
In part two of the book exercise programs are covered in separate chapters as follows:
The Basic Warm-up
The Foot and Ankle Workout
The Knee Workout
The Hip Workout
The Back Workout
The Upper Back and Shoulder Workout
The Connective Tissue Workout
The Immune System Workout
The Arthritis Workout
The Stress Workout
As a sufferer of an autoimmune disease I found the Immune System and Arthritis workouts of particular interest and felt confident in performing the exercises recommended. There is to be a video to compliment the book at a future date. (See link for details.) www.essentrics.com
Forever Painless is in my honest opinion an invaluable resource for sufferers of persistent pain like me, and anyone going through the ageing process....so then, everyone is going to find this book helpful at some time or other to maybe become pain-free again.
What I personally took from the book is that I am no longer able, nor should I expect my body to perform in the same way it used to. I will leave behind the punishing exercise regimes of my youth as causing more pain from soreness, and inflammation irritating the arthritis is detrimental to my health and wellbeing.
I will still do 'spinning' but at a much gentler pace and continue with the exercises Edmond-White has given me in this book.
A 'self help' book I would have no hesitation in recommending to our bookstore customers.
I am extremely grateful to have been given an opportunity to receive an advanced digital copy of Forever Painless to review as part of the TLC Book Tours.
December 8, 2016
Forever Painless: End Chronic Pain and Reclaim Your Life in 30 Minutes a Day by Miranda Esmonde-White is simple and direct. It's a throwback to the exercise videos in the 1980s. Not to say it is old, but to see how sometimes the simplest solutions may very well be the most effective. As readers start off the first few chapters, the author explains to us what pain is, how it developed, why it develops and how we move and react makes a huge impact. Though many of us may claim "we already knew that," the question lies in how many knew but did nothing about it? Or how many knew but went about ways that not only didn't help but aggravated it?
Personally, I like what I've read and tried so far in Forever Painless. The later chapters each included a workout that targets a specific area. I've only tried "The Upper Back and Shoulder Workout." Just so you know, I was a yoga kind of gal, and when it comes to gym in school, I dreaded it. The workout in Forever Painless may seem simple, it's anything but. Wait. It is simple. Simple movements. Simple routines. What makes it not, is the fact that when you put them all together, you do get quite the workout. It's just stretches! How?! Well, that reminds me of yoga, but it's not aerobic in nature, but you do get a workout and you will sweat. That goes for the workouts in Forever Painless too. One thing I do recommend is to come out a companion video. It was a tad bit difficult when I had to stop and turn the pages for the next movements, reread it a bit, and then do it. I do like that I had to read it first, since it sticks better when I read the intro and then the steps. But if I had a companion video, I can continue on for future workout sessions.
In all, a great resourceful book on pain and what to do about it in the fitness sense. It may be a bit dry, but it makes sense and I can see myself referring to it periodically.
This review first appeared on Just Commonly blog.
Disclaimer: I received a free copy of this book from the author/publisher. I was not required to write a positive review, and have not been compensated for this. This is my honest opinion.
Personally, I like what I've read and tried so far in Forever Painless. The later chapters each included a workout that targets a specific area. I've only tried "The Upper Back and Shoulder Workout." Just so you know, I was a yoga kind of gal, and when it comes to gym in school, I dreaded it. The workout in Forever Painless may seem simple, it's anything but. Wait. It is simple. Simple movements. Simple routines. What makes it not, is the fact that when you put them all together, you do get quite the workout. It's just stretches! How?! Well, that reminds me of yoga, but it's not aerobic in nature, but you do get a workout and you will sweat. That goes for the workouts in Forever Painless too. One thing I do recommend is to come out a companion video. It was a tad bit difficult when I had to stop and turn the pages for the next movements, reread it a bit, and then do it. I do like that I had to read it first, since it sticks better when I read the intro and then the steps. But if I had a companion video, I can continue on for future workout sessions.
In all, a great resourceful book on pain and what to do about it in the fitness sense. It may be a bit dry, but it makes sense and I can see myself referring to it periodically.
This review first appeared on Just Commonly blog.
Disclaimer: I received a free copy of this book from the author/publisher. I was not required to write a positive review, and have not been compensated for this. This is my honest opinion.
July 9, 2019
Here’s the deal. If you pick up this book, you may as well plan on buying the DVDs now.
There is an incredibly pragmatic problem with this book: the directions on how to perform the movements are terrible. Like, ‘written in a foreign language and translated by Google’ terrible. After spending so much time writing about how important it is to get the movements exactly right (thanks for adding to my anxiety), you would think they would’ve taken more time explaining the movements.
Yes, there are pictures, and even occasionally pictures of the same move from two different angles. But here’s the kicker—they don’t always match the written directions, or even each other. (It’s worthwhile noting here that I have the kindle book; maybe the pictures are clearer in the physical book?) I almost wish they had done diagrams instead of the pictures, or tell us which muscles we are using so we know what the heck we’re doing.
Also, there’s no real discussion about how long you should spend in each part of the movement. I understand it to be kind of up to you and your body—listen to your body as it moves—but I may be completely wrong. All she says in the book is different variations on “be relaxed” and “go slow.”
All told, I am doing the exercises and have been for a few weeks. I’m not noticing any pain relief yet, but I’m going to be patient about judging that part. After all, I just ordered the DVD set, so I hope I can figure out if I’m doing any of these right.
There is an incredibly pragmatic problem with this book: the directions on how to perform the movements are terrible. Like, ‘written in a foreign language and translated by Google’ terrible. After spending so much time writing about how important it is to get the movements exactly right (thanks for adding to my anxiety), you would think they would’ve taken more time explaining the movements.
Yes, there are pictures, and even occasionally pictures of the same move from two different angles. But here’s the kicker—they don’t always match the written directions, or even each other. (It’s worthwhile noting here that I have the kindle book; maybe the pictures are clearer in the physical book?) I almost wish they had done diagrams instead of the pictures, or tell us which muscles we are using so we know what the heck we’re doing.
Also, there’s no real discussion about how long you should spend in each part of the movement. I understand it to be kind of up to you and your body—listen to your body as it moves—but I may be completely wrong. All she says in the book is different variations on “be relaxed” and “go slow.”
All told, I am doing the exercises and have been for a few weeks. I’m not noticing any pain relief yet, but I’m going to be patient about judging that part. After all, I just ordered the DVD set, so I hope I can figure out if I’m doing any of these right.
June 24, 2020
Miranda Esmonde White changed my life. I had lost 40 pounds (Whole 30) that year and was lying on my couch watching PBS. It was promotion time, and Miranda was telling viewers about Essentrics. Just what I needed! I leapt from the couch and headed to my computer. Amazon had her CD's and her book, but I ordered the simple stretches: Age Reversing Workouts for Beginners (I gave money to my PBS station also). The CD's were on my doorstep the next day, and I was hooked. My library had her book, Aging Backwards, so I read that, too. I bought the book from my local bookstore because I like to review her suggestions. This was in 2017, and I haven't missed many days of Essentrics stretches. I have other Essentrics CD'S, and I also find the program on YOUTUBE. I hadn't read Forever Painless (I have spent my life virtually painless - thank the Lord), so I downloaded it to my Kindle. It was a great reminder to brush up on the basics. Essentrics changed my life, and I regularly contribute to PBS for being part of that change. LLAP
May 15, 2017
The author illustrates and gives instructions for exercises, many of which I've done and you probably have, too, that are meant to end pain. She also shares stories of people who have felt better after performing the exercises. It's hard to believe that these exercises could make such a huge difference as quickly as she claims.
January 24, 2019
Interesting. I read the first four chapters, and then skimmed the rest (descriptions of exercise plans). I'm inspired by the stories of people for whom this system works, but found some of the exercises to be confusing - I think I'd do better following along with a video.
April 14, 2025
First, whereas I agree that pain doesn't have to be a part of exercise, please, especially if you are a woman mid to late thirties and older, do not neglect weight training, it helps us to maintain our bone density which is critical for us as we age!
Second, this book felt very much like a long, drawn out, infomercial with a lot of stories of miraculous recoveries that conveniently couldn't have happened with any other form of exercise or medical treatment, and it makes me think of snake oil salesmen. I don't have a problem adding in some of the techniques she's shared to my fitness journey, but I do not believe it should be the only form exercise people do.
Second, this book felt very much like a long, drawn out, infomercial with a lot of stories of miraculous recoveries that conveniently couldn't have happened with any other form of exercise or medical treatment, and it makes me think of snake oil salesmen. I don't have a problem adding in some of the techniques she's shared to my fitness journey, but I do not believe it should be the only form exercise people do.
March 6, 2020
By the creator of Classical Stretch on PBS. It’s a great companion to those videos because it gives the rationale behind choosing that specific type of exercise and detailed illustrations depicting how to properly do each stretch depending on the joints giving you problems. Worth the read, and it’s quick.
January 22, 2023
I liked how she used pictures to show the correct and incorrect way of doing movements. When I exercise to Classical Stretch-Essentrics I feel great, my upper back-neck pain decreases, I notice a difference. After reading this book, I realize I need to exercise to Classical Stretch-Essentrics every day.
June 30, 2017
Skip it.
Consult a doctor before undergoing any physical regimen. Consult a scientist before asserting certain exercises are actually beneficial. Book was not for me. I would not recommend it to anyone.
Consult a doctor before undergoing any physical regimen. Consult a scientist before asserting certain exercises are actually beneficial. Book was not for me. I would not recommend it to anyone.
November 14, 2020
Just finished the book, and I haven't done the exercises yet, but I am looking forward to doing them, which is something since I often don't look forward to doing exercises. The personal stories are quite inspiring.
November 20, 2017
Very informative. Hopefully it will help me with my chronic pain!
October 12, 2018
Nothing new and the testimonials seemed like a great dream but not what the average person with chronic pain would experience.
November 27, 2018
Most effective stretches and movements for relieving areas of pain in knees, hips, and ankle I’ve ever tried. Highly recommend.
January 19, 2020
This book truly gave me hope i can gain relief from the chronic pain i suffer daily. Maybe Concentric exercise is my answer! Down the rabbit hole i go to find answers...
April 10, 2020
Ending Chronic Pain
Good information and instructions for proper form to stretch and strengthen your body to end chronic pain from many different illnesses.
Good information and instructions for proper form to stretch and strengthen your body to end chronic pain from many different illnesses.
September 7, 2021
Thank you to Miranda Esmonde- White. Your program on PBS and your books have been helpful to reduce pain and stay flexible.
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