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You don’t have to deal with pain—heal from it!
A nationally renowned physician with a track record of healing pain, restoring mobility, and
helping people recover from limiting injuries, Dr. Donnie addresses pain prevention and recovery strategies in his second book. His experiences as an injury rehabilitation director, Olympic doctor, and chiropractor helped him develop his exclusive and proven methodology, the PREMIER Body Method:
- Performance Ready
- Educational Movement Integration
- Enhancement and Rehabilitation
In Your Life, Pain-Free, you’ll learn:
- Injury-reducing exercise methods that boost training results
- How the body functions so you can improve movement and posture
- Pain recovery by strengthening physical well-being
- Ways of providing health and longevity as you age
The perfect book for a sedentary office worker, a strength training personal trainer, a workout instructor, or a personal trainer for seniors. Chronic pain alone affects over 1.5 billion people—you don’t have to be one! Discover how to move correctly to alleviate and prevent physical pain with Dr. Donnie.
"When I have a client who is really suffering and motivated to get well, I send them to Dr. Richardson. I’ve seen him transform my clients from suffering, frustrated, wheelchair-bound accident victims to happy and mobile clients, reclaiming their independence and quality of life. His book is an integral tool to teach anyone how to overcome pain and move with freedom and a joy for exercise."
- Debbie Torosi, Injury Attorney
How To Use This Book ix
Preface xv
PART ONE
THE SPORT OF LIFE
ABOUT THE SPORT OF LIFE 3
WHOM IS THE PREMIER BODY METHOD FOR? 9
PREMIER: 9
THE BEGINNING IDEAS 11
INTRODUCTION TO HUMAN MOVEMENT
EDUCATION 13
Introduction to Dysfunction 14
KEY CONCEPTS 16
The Why Factor: 16
The Law of 100% Motion: 19
The Neurological Firing Pattern: 20
Motor Learning: 24
A Concept for Correction 25
Structural Limits: 27
Pain 33
Active and Passive Tissues: 34
Movement Control: 35
Fatigue Factor: 36
What Muscles Really Do: 38
Building Movement: 40
Categories of Movement: 43
A Controlled Form of Trauma 45
Training the Anabolic Effect 48
Stretching, Flexibility, and Mobility 52
Ultimate Goals: 58
Back to Stretching for Alternative Goal Purposes 60
Making a Choice 62
Nutrition 63
PART TWO
THE PREMIER BODY METHOD
THE PREMIER BODY METHOD OVERVIEW 71
The Language of Movement 71
The “Core” of Human Biomechanics 71
Lumbopelvic Core Control 73
Scapulothoracic Control 77
Cervical Spine Neutral Control 80
Putting It All Together – Full Spinal Control 82
Retraining the Neuro-musculoskeletal System from the
Ground Up 84
PART THREE
HUMAN MOVEMENT EDUCATION
LEVEL I: FULL SPINAL CONTROL
CORE BRACING SERIES: 95
Stage I Core Bracing (three details of core stability/10-
second holds) 95
Stage II Core Bracing with limb initiation (heel lifts) 100
Stage III Core Bracing with continued limb initiation
(Heel Drives) 108
Stage IV Core Bracing with Continued Limb Initiation
(Fallouts) 112
Stage V Core Bracing with continued limb initiation (Ball
Squeeze) 117
SCAPULAR SETTING SERIES: 122
Stage I-A Supine Scapular Setting (Scapula only) Stage I-B Prone Scapular Setting (Scapula only) Stage II Prone Scapular Setting (Scapula + GHJ Rotation) 128
Stage III Prone Scapular Setting (Scapula + GHJ Rotation 131
+ T/S Extension with C/S DNF) 135
CERVICAL SPINE DEEP NECK FLEXOR (DNF) SERIES: 138
Stage I Cervical Spine Deep Neck Flexor Muscle
Activation (Supine DNF) 138
Stage II Cervical Spine Deep Neck Flexor Muscle
Activation (Upright DNF) 142
Stage III Cervical Spine Deep Neck Flexor Muscle
Activation (Prone DNF) 145
CONTINUED LEVEL I PROGRESS 149
Gluteal Bridge Series 152
Dead Bug Series 167
Bird Dog Series 174
Wall Angel Series 181
LEVEL I SUMMARY 188
LEVEL II: BASIC FUNCTIONAL
HUMAN MOTION
HIP HINGE SERIES 193
BALANCE AND UNILATERAL STABILITY SERIES 216
ADVANCED SPINAL CORE CONTROL SERIES 224
ADVANCED SCAPULAR CONTROL SERIES 235
ROTATOR CUFF CONTROL SERIES 241
PULL SERIES 250
PRESS SERIES 260
LEVEL III: ADVANCED EXERCISES
ADVANCED HIP HINGE SERIES (A CONTINUATION
OF THE HIP HINGE SERIES FROM LEVEL II) 273
ADVANCED PELVIC CORE CONTROL SERIES (A
CONTINUATION OF THE ADVANCED PELVIC CORE
CONTROL SERIES FROM LEVEL II) 291
ADVANCED BALANCE AND UNILATERAL STABILITY
SERIES (A CONTINUATION OF THE BALANCE AND
UNILATERAL STABILITY SERIES FROM LEVEL II) 301
ADVANCED PULL SERIES (A CONTINUATION OF THE
PULL SERIES FROM LEVEL II) 303
ADVANCED PRESS SERIES (A CONTINUATION OF THE
PRESS SERIES FROM LEVEL II) 310
ADVANCED SHOULDER CONTROL (OVERHEAD
PRESS) SERIES 321
FUNCTIONAL HUMAN MOVEMENT EXERCISE
PROGRAM 333
PASSIVE MOTION, ACTIVE MOTION, AND LOADED
MOTION 337
FINAL THOUGHTS 341
APPENDICES
INJURY SPECIFIC SERIES 349
Level I Knee-Specific Series 349
Level II Knee-Specific Series 355
Level I Ankle-Specific Series 359
Level II Ankle-Specific 371
Shoulder-Specific 372
Elbow/Wrist/Hand-Specific 377
RECOVERY STRETCHING SERIES 384
Cool Down Mobility Stretches 385
GLOSSARY 408
REFERENCES AND CITED WORKS 411