Miranda Esmonde-White created Essentrics over 15 years ago. Essentrics is a full body stretching and strengthening workout. It is a combination of scientific formulas and graceful movements that unlock uncomfortably rigid joints while simultaneously stretching and strengthening the muscles.

It works by using the muscles to 'pull the joints apart' while simultaneously moving in the 'pulled apart' positions. This challenging of lengthened muscles develops them to become fundamentally strong, lean and flexible.

The results come quickly - not over years, but in a matter of minutes. Increased flexibility is enjoyed instantly. The results of following Essentrics leave you with improved posture, increased energy, a slenderized body, the relief of aches and pains, and a general feeling of well-being. It is well known to increase the rate of healing from injuries and chronic conditions such as back pain, osteoporosis and osteoarthritis.

Within a few short weeks, most participants lose inches and weight and dramatically change the shape of their bodies.

The best thing about Essentrics is that it is for all ages and both genders. The moves are slow enough for everyone to follow and challenging enough for everyone to be able to work to their personal limits. It is an unintimidating fitness program that is easy enough to help motivate beginners, but challenging enough to work for athletes.

Essentrics is the ideal program to help combat the health problems created by the sedentary and stressful lifestyles of the 21st Century. It is fun, it is modern, it is intelligent and it works.


The workout in this video can also be used for people who are suffering from frozen shoulder. The muscular weaknesses and imbalances causing most cases of frozen shoulder are similar to those of women after breast cancer surgery.

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The workout here can be used to help relieve frozen shoulder. After the frozen shoulder regains its full range of motion we recommend that they continue exercising their arm to prevent the frozen shoulder from re-occurring. (To prevent ergonomic problems of repetitive motion we suggest that after someone is healed they use any one of the TV series which includes 30 workouts and alternate workouts every day. The workouts are only 23 minutes)

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A message from Miranda

One of the most under-played repercussions of breast cancer surgery is a condition called lymphedema. (‘elephantitis’) Lymphedema is a condition where the arm swells, like a balloon. Once the condition begins it is almost impossible to reverse. The pain is excruciating and stays with the patient for the rest of their life. 80% of lymphedema sufferers are breast cancer patients. It can strike any time in a breast cancer patient’s life after surgery; from immediately after surgery to 20 years later.

Lymphatic obstruction is a blockage of the lymph vessels that drain fluid from tissues throughout the body and allow immune cells to travel where they are needed. Lymphatic obstruction may cause lymphedema, which means swelling due to a blockage of the lymph passages. The most common reason for lymphatic obstruction is the removal or enlargement of the lymph nodes. Causes of lymphatic obstruction include:

Causes of lymphatic obstruction include:

In Western societies, one of the most common causes of lymphedema is removal of the breast (mastectomy) and underarm lymph tissue for breast cancer. This causes lymphedema of the arm in 10 - 15% of patients, because the lymphatic drainage of the arm passes through the armpit (axilla).

One of the primary features of every Essentrics workout is the raising of the arm above the head. The continuous raising of the arms above the head helps to drain any fluid caught is the arm. An arm hangs from the shoulder downwards, so the fluid cannot escape if the pumping stations are damaged or removed. Lymph fluids will ‘stagnate’ causing swelling and lymphedema. When the arm is raised above the head the force of gravity helps the fluids to run downwards a drain. Women who have had breast cancer surgery and radiation such as myself, need to raise their arms above their heads every day for the rest of their lives in order to drain any blocked lymph fluid and prevent the possibility of lymphedema. Essentrics is the only fitness program that focuses on using of the arms above the heads.

In my travels as a Breast Cancer ambassador I have met too many women suffering from this terrible condition. I plan on doing an Essentrics workout every day for the rest of my life.

Referance: PubMed Health

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