Phase 1: Pain Reduction

• Start Here

• Pain Reduction videos

• Strength Restoration videos

• Coaching videos

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This Pain Reduction phase is focused on the key exercises to eliminate your pain as quickly as possible.

Both Video 1 and Video 2 guide you through the same sequence. However…

• Video 1 includes thorough coaching throughout the routine. So you can learn and feel confident you’re using the best technique.
• Then, in Video 2, we guide you along with less talking. So you can complete the routine in only 15 minutes.

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PAIN REDUCTION VIDEO 1: FOLLOW ALONG WITH COACHING

In order to achieve optimal results, I recommend following Video 1 at least 5 times before moving on to Video 2. More is fine, too.

If the full routine is too much to do all at once, feel free to break it into 2 or 3 sessions throughout the day. That is much better for you than skipping the day altogether.

Below are links to the equipment mentioned in the video. None of these are required, especially while starting out.

• Trekking poles
• Resistance bands
• Ankle weights
• Mobility belt
• Foam roller

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PAIN REDUCTION VIDEO 2: FOLLOW ALONG WITHOUT COACHING

Just like Video 1, follow this routine at least 5 times before moving to the Strength Restoration videos.

And if you feel like you should to do it more, that’s fine, too!

If you’re unable to find 15 minutes to complete this routine in 1 session, it’s OK to break it into 2 or 3 sessions throughout the day.

Once you feel you’ve “maxed out” your improvements from this routine, move on to the Strength Restoration phase. For many people, this means they’ve reduced their pain 50 – 75%.