The Pain-Free Program

THE

PAIN-FREE PROGRAM
A Proven Method to Relieve Back, Neck, Shoulder, and Joint Pain

ANTHONY CAREY, M.A., CSCS, CES

John Wiley & Sons, Inc.

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 countlessinternational 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 Program is 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 theirhealth, 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 importance of proper bodyalignment 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 associates 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 possibilitiesand hope for helping your aches and pains.”
—Greg Nelson, Cofounder and Board of Directors of Bregg Orthopedics

“The Pain-Free Program is 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, FormerPresident and CEO of Nutrasweet

THE

PAIN-FREE PROGRAM
A Proven Method to Relieve Back, Neck, Shoulder, and Joint Pain

ANTHONY CAREY, M.A., CSCS, CES

John Wiley & Sons, Inc.

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 compositionby Navta Associates, Inc. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization throughpayment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online athttp://www.wiley.com/go/permissions. Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created...