The Yass Method for Pain-Free Movement: A Guide to Easing through Your Day without Aches and Pains

355 Pages·2018·31.01 MB·English

by  Dr. Mitchell Yass

Praise for The Yass Method for Pain-Free Movement
“Dr. Yass’s insights can help relieve the suffering of chronic pain for millions.
His observation that most bodily pain results from muscular imbalance is
right on target, and his individualized approach to focused muscle
strengthening is a major advance that really works.”
— Leo Galland, M.D., author of The Allergy Solution
“Mitchell Yass has developed a proven system to reduce, and even
eliminate, chronic pain. If you’ve been told you just have to live
with it, the wonderful and inspiring news is that you don’t.”
— Bryan Hubbard, publisher, What Doctors Don’t Tell You

ALSO BY DR. MITCHELL YASS
The Pain Cure Rx:
The Yass Method for Diagnosing and Resolving Chronic Pain
Overpower Pain:
The Strength-Training Program That Stops Pain without Drugs or Surgery All of
the above are available at your local bookstore, or may be ordered by visiting:
Hay House USA: www.hayhouse.com
Hay House Australia: www.hayhouse.com.au
Hay House UK: www.hayhouse.co.uk
Hay House India: www.hayhouse.co.in

Copyright © 2018 by Mitchell Yass Published in the United States by: Hay House, Inc.:
®
www.hayhouse.com • Published in Australia by: Hay House Australia Pty. Ltd.: www.hayhouse.com.au
• Published in the United Kingdom by: Hay House UK, Ltd.: www.hayhouse.co.uk • Published in India
by: Hay House Publishers India: www.hayhouse.co.in
Indexer: Jay Kreider
Illustrations by: Scott Leighton, provided by Dr. Mitchell Yass Photos by: Dr. Mitchell Yass, Lisa Yass and
Natalya Yass All rights reserved. No part of this book may be reproduced by any mechanical, photographic,
or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system,
transmitted, or otherwise be copied for public or private use—other than for “fair use” as brief quotations
embodied in articles and reviews—without prior written permission of the publisher.
The author of this book does not dispense medical advice or prescribe the use of any technique as a form
of treatment for physical, emotional, or medical problems without the advice of a physician, either directly
or indirectly. The intent of the author is only to offer information of a general nature to help you in your
quest for emotional, physical, and spiritual well-being. In the event you use any of the information in this
book for yourself, the author and the publisher assume no responsibility for your actions.
Library of Congress Cataloging-in-Publication Data Names: Yass, Mitchell T, 1961-author.
Title: The Yass method for pain-free movement : a guide to easing through your day without aches and
pains / Dr. Mitchell Yass.
Description: Carlsbad, California : Hay House, Inc., [2018]
Identifiers: LCCN 2017060612 | ISBN 9781401954611 (hardback) Subjects: LCSH: Chronic pain--
Exercise therapy. | Muscle strength. | Exercise--Physiological aspects. | Self-care, Health. | BISAC:
HEALTH & FITNESS / Pain Management. | MEDICAL Allied Health Services Physical Therapy. |
HEALTH & FITNESS / Healing.
Classification: LCC RB127 .Y38 2018 | DDC 616/.0472--dc23 LC record available at
https://lccn.loc.gov/2017060612
Hardcover ISBN: 978-1-40195461-1
10 9 8 7 6 5 4 3 2 1
1st edition, May 2018
Printed in the United States of America
To my wife, Lisa, and my daughter, Natalya, thank you for your
support during this difficult journey. Trying to exist without a safety
net has been very difficult, but your love and affection have made it
much easier. I love you both for allowing me to be who I think I need
to be.
Contents
Introduction
Discovering the True Source of Pain
Resolving Chronic Pain with the Yass Method
CHAPTER ONE THE WHY OF YOUR PAIN
The Back Story
How Is the Yass Method Different?
So What Is the Cause of Pain?
Is the Yass Method for Everyone?
Exercising the Muscle
Introduction to Strengthening Your Muscles
What Does It Mean to Isolate a Muscle?
What Causes a Muscle to Get Stronger?
Full Range of Motion with a Controlled Speed
Proper Breathing
Setting Up Your Strength-Training Regimen
Safe, Not Sorry
The Future of Your Pain
CHAPTER TWO YOUR DAILY LIFE AT HOME
Good Morning and Waking Up
Getting Out of Bed
Morning Routines
Teeth Brushing and Hair Drying
Getting Dressed
Proactively Planning Your Day
Out the Door and on Your Way
CHAPTER THREE AT WORK
Do You Sit for a Living?
How Physical Is Your Work?
Carrying
Lifting
On the Phone
On the Computer
Your Commute to Work
Working at Home
CHAPTER FOUR AT PLAY AND PHYSICAL FITNESS
Warming Up
Stretching—Is It Always Necessary?
Doing Too Much or Too Little
Taking a Break
The Myth of Giving Up What You Love
Are You a Weekend Warrior?
Taking Up a New Sport
Understanding Your Limits
CHAPTER FIVE SLEEPING AND RELAXATION
Why Pain Occurs at Night
Why Sleep Matters to Your Muscles
What Can You Do about It?
Being Proactive with Pain
When Medicine Matters
Is Your Body Too Tired?
Exercises Used in This Chapter
CHAPTER SIX ON THE GO—FROM TRAVEL TO CONSTANT
MOTION
Shoes, Stilettos, Sneakers, and a Leg Up on Pain!
Runners Take Note
The Truth about Walking
Traveling without Pain
Driven to Pain
Taking a Hike
When Climbing Is the Problem
Exercises Used in This Chapter
CHAPTER SEVEN SPECIAL SITUATIONS AND AGING
Understanding Your Predisposed Conditions
The Age of Your Pain
Muscle Strength and Balance
No Cane for You!
Keep Moving No Matter What
You’re Younger than You Think
Aging Doesn’t Mean Being Infirmed
CHAPTER EIGHT YOU’RE ON YOUR WAY TO A BETTER LIFE
Resolve Pain for Life
Tune Up, Don’t Give Up!
Appendix
Endnotes
Index
Acknowledgments
About the Author