Pain Free Performance

07/31/2023

Check out our newest blog post about how to test your own alignment at home!

https://painfreeperformance.com/a-simple-trick-to-test-your-alignment/

05/23/2023

Tomorrow the results of the Egoscue research study that compares The Egoscue Method's effectiveness to traditional medical modalities will be discussed in a live interview. Tune in below tomorrow Wednesday May 24th at 12 PDT to hear the results the American Medical Association confirmed that Egoscue is highly effective at decreasing back and neck pain!

Our May IG Live is on Wednesday. Please join us!

The Journal of the American Medical Association ( ), arguably the most widely read medical journal in the world, recently released a comprehensive report that compared the outcomes from patients with back and neck pain who utilized The Egoscue Method versus standard medical care.

After a years-long study, the results are finally in and prove what many of you have known all along: Those who practice The Egoscue Method have extremely positive results when looking to decrease pain and limitations! In short, the highly scientific and detailed study has validated the efficacy of The Egoscue Method.

Dr. Meta Haley, Egoscue CEO, and Dr. Pam Netuschil, owner of Egoscue of Reno, will discuss the study results, interpret what it means to you, and answer your questions on this month's Instagram Live.

Be sure to join Meta, Pam and Greg on our Instagram Live on May 24 at 12 pm PDT to hear all about the study!

If you cannot make the live presentation, you can watch the reply on Instagram or Vimeo.

01/03/2023

https://painfreeperformance.com/how-long-does-it-take-to-create-pain-relief-when-practicing-the-egoscue-method/

Our newest blog explores the time frame of becoming aligned and living pain free!

Length of time when practicing The Egoscue Method for Pain to decrease.

08/30/2022

At Pain Free Performance, we practice an exercise based therapeutic method designed to restore the body to it's natural function.

Our day-to-day life, requires us to have limited range of motion. The increased sitting for work or travel takes a hit on our spine, hips, and neck. Through an Egoscue Therapy Analysis, we will find what is off in your body and activate and support the muscles in your body that need to be engaged.

Following completion of your Egoscue menu, you will more mobile, at ease, and pain free.

06/02/2022

With the warmer temperatures, we are so happy our clients are getting outside and into the pool. To activate the right muscles needed to swim try these two exercises before you begin your laps:

Cats & dogs: Initiating with pelvis and and allowing the spine to round up into flexion while pull upward through the shoulders. Then begin to arch the lower back and pelvis, letting the chest come through, squeezing the shoulder blades in, and lifting the head. This should be done 10x in order to activate the hips and shoulders through spinal mobility.

Downward dog: Begin in the cat dog position and curl your toes under as you push your legs to raise the upper body off the knees while being supported by your hands/feet. Continue to push your hips higher than your shoulders while placing an arch into your lower back. If you lose the arch, place a bend in your knees in order to obtain this position. Hold this position for one minutes in order to reestablish the link between your wrists and feet.

05/26/2022

The symptom and site of your pain are often not the cause. Egoscue discovers what is off in the body and finds the root cause of your pain!

05/20/2022

Do you find yourself in the workday slump? Many of us get into the flow of our work and forget about our bodies.
When your shoulders are rounded forward and your spine loses it's natural "S" curve, our bodies begin to hold this posture through out the day. Overtime, this often leads to neck pain, shoulder pain, back pain, and hip pain.
Try this to correct:
Sit near the edge of the chair. This will give place an arch into your lower back which will begin to make the spine straighter.
Throughout the day, try squeezes and releasing the shoulder blades together. This will feel like they are pulling closer to your spine. Shoulder blade squeezes or scapular contractions reposition the spine and activate the muscles in your body that work against slumping.
These are small trick to adjust your posture and alignment when you are in the zone at work!

05/16/2022

Strength is important to support a healthy skeleton. When clients are out of alignment, we ask them to hold off on weights until their body is aligned. Why is this?
If bones do what muscles tell them to do, then lifting weights when misaligned can prevent posture/alignment changes from happening.
We must straighten before we strengthen!

05/13/2022

With the warmer weather, we are encouraging our clients to get out doors following their Egoscue menu. Here is a pre-warm up for walking that will activate the right muscles you will engage during the walk or hike:

https://www.youtube.com/watch?v=OqL1a2gcoaw&t=27s

When you engage in any form of exercise you want your body to be as balanced as possible. When your body is in balance it can move evenly and symmetrically. ...

05/08/2022

Wishing a joyful Mother's Day to our clients and the mom's they celebrate!

05/07/2022

What does good posture mean?
Good posture is more than standing up straight.
Good posture means:
chin parallel to the floor
shoulders even (roll your shoulders up, back, and down to help achieve this)
neutral spine (no flexing or arching to overemphasize the curve in your lower back)
arms at your sides with elbows straight and even
abdominal muscles braced
hips even
knees even and pointing straight ahead
body weight distributed evenly on both feet.

With postural alignment exercises gear towards your body, you will be more functional & pain free!

04/29/2022

Stenosis, scoliosis, and arthritis are diagnosis'. By correcting your alignment and posture the pain will subside

04/25/2022

Are you having pain in the front of your hip due to sitting, driving, or activity? If so, it might be your psoas.
Try this simple, but effective exercise to reduce the uneven pull in your hip.
1. First, lie on your back and bring one leg into a 90 degree angle placing the leg on a block or chair.
2. Then place the opposite leg straight and parallel to the ceiling. The foot could be place against a wall in order to create more pull in the hip on this side. .
3. Take a book or weight and place it just above the ankle bone on the leg that is straight/extended.
4. You will hold this position for 10-15 minutes each side and then repeat on the opposite side.

Overtime, this will release the pull on the hip, release the lower back, and relieve tension on the spine.

04/22/2022

Wishing you all a beautiful Earth day! Hoping you are able to spend time in your garden, walking outside, and embracing the elements!

04/12/2022

Back pain is frustrating! We often hear from our clients the way it has changed their lives.
Their sleep is less.
The are unable to spend time with friends or family.
It makes concentrating at work a challenge.
They become afraid to move.
The reason traditional physical therapy or pain relief might not be working is because the root of the back pain is not addressed. In this blog we explore the cause of the back pain....

What’s Causing Your Back Pain?? July 12, 2019 by Lisa When it comes to back pain, there is no classic case. Clients come to us with different reasons for their back pain including: muscle spasms, fusions, herniated discs, impinged nerves, spondylolysis, or scoliosis. All of these medical diagnoses...

04/07/2022

On World Health Day, think about where we started. We were born to hang, swing, run, and walk. If pain is preventing you from the movement you love, let us help restore your function through alignment. Remember, the body has an innate ability to heal!

04/05/2022

Missing the activities you love? Let us help you get back in motion this spring

Discover how to live Pain Free at Pain Free Performance! Use the Egoscue Method in order to restore posture, create balance and LIVE PAIN FREE.http://www.pa...

04/02/2022

This weekend, get outside! Alignment and movement are the keys to Pain Free Living. Reap your rewards!