Maintenance Exercise Set

(as suggested by Pete Egoscue in Pain Free: A Revolutionary Method for Stopping Chronic Pain)

Arm Circles

Do fifty repetitions.

This E-cise strengthens the muscles of the upper back that are involved in ball-and-socket work.

Elbow Curls

Do fifteen Curls.

This E-cise is a reminder to the shoulder that it has a hinge function.

Foot Circles and Point Flexes

Foot Circles

Point Flexes

Do twenty of each, on both sides.

This E-cise restores ankle flexibility and strengthens the flexion and extension muscles.

Sitting Floor Twist

Hold for one minute on both sides.

This E-cise forces the hip rotators to behave bilaterally and to function in cooperation with the shoulders.

Cats and Dogs

Do one set of fifteen.

This E-cise runs a flexion-extension drill for the hips, spine, and shoulders.

Kneeling Groin Stretch

Hold for one minute, and repeat on the other side.

This E-cise reminds the groin muscles that their job is to help stabilize the hip.

Downward Dog

Hold for one minute.

This E-cise recruits all the posterior muscles...and reestablishes linkage from your wrists to your feet.

Air Bench

Hold the position for two minutes, building to three.

This E-cise puts the hips, knees, and ankles simultaneously into extension while they are aligned and under load.

from Pete Egoscue with Roger Gittines, Pain Free: A Revolutionary Method for Stopping Chronic Pain (New York: Bantam, 1998); extracts from Chapter 13, "Pain Free: The Right to Move," pp. 266-282 and pages referenced on those pages.

For more information, visit Additional sets of exercises are provided at

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Last modified on February 3, 2007 by Kay Keys (