Let's make sure we're good to go. All right. Welcome, welcome, welcome everyone. Before we get things going, let's start off. Can you hear me and can you see me? Those are the first two crucial ingredients we got to make sure are working really well. Oh, Karen, thank you so much for saying that. Everybody's in for a treat. Sounds like you've either been to one of these challenges before, or you're in our program. Either way, welcome back. Can you hear me? Okay, good. We got audio and video. We're gonna give it just a couple minutes to get things going. First night of these challenges always is a little hectic. There's so many people flooding in all at the same time, so I appreciate the punctuality, but we're going to give it maybe another two or three minutes just allow everybody to come into this room. So why don't we start off with something really simple? Why don't you share where in the world you're you're logging in from? It's always really cool seeing the impact that these challenges have worldwide. So share your country or share your state, wherever you're at. I'd love to see where you're coming from. Leslie, 11 weeks post hip replacement. Welcome. Welcome. Alright, we got Florida Fort Myer Florida. We got eastern Canada fort. Lauderdale, excellent. Tennessee, Nashville, Okay, welcome, yeah, Chrome tends to be a better browser. If there's any audio or video problems, just go ahead and hit refresh. Oh my gosh. All over Chicago, Maine, San Diego, Staten Island, Seattle, Ohio, northeast Indiana. We got anybody from Australia here. Let's talk about some different continents and the Colorado, excellent. That's where I was born and raised, Springfield,
Ohio, currently out in LA right now, or just north of it, okay? And I want to know what either, either share one of these things, what brought you here? I mean, I'm assuming it's a hip problem, or maybe lower back or knee. So either share what brought you here, and also, what do you want to walk away from this challenging, from this challenge having learned from me, let's set a really good intention. I want to make sure I can help as many of you as possible. Probably get things going in about two, maybe three minutes here. Excellent North Carolina. Nova Scotia, sweet. Minneapolis, Alaska, nice. We are talking about time zones all over the world here. So I just want to first call out and recognize with a huge level of appreciation, anybody who's made time for this. I know that you got to put your evening on hold, and it's not all five o'clock like where I'm at. So for those of you who are staying up late, some of you are in the middle of the night, some of you it's really early in the morning. Thank you so much for making time to be here. I promise I won't let you down. Oh, a lot of hip replacements, bursitis, hip flexor problem, pain management, okay, massive muscle imbalance. Ruth, yeah, we're going to take care of that. Suze got hip pain, lower back and hip pain from Donna. Yeah, let's, let's get some good practices. Definitely. We can definitely teach that. DT, South Carolina, Leo wants better hip mechanics. Oh, this is going to be so good. I cannot wait to share this stuff with you. So hope

you're, you're feeling the same way. We've got some sciatica. Debbie, long term hip pain. Yeah, and, and if your hip brought you here, if that is the primary area, do you also notice that that problem isn't isolated? Is there also issues with your pelvis, lower back, knee, ankle, shoulder? Is this just a hip problem, or is the hip the primary issue, and you're really noticing how these issues cascade elsewhere, probably going to be a resounding elsewhere from everybody. Facet, arthropathy, okay, pain since giving birth and hip socket All right, so post post pregnancy here, tight hips, torn labrum, all right? Well, I think it is time to get things started. Let me just give a quick you know, regardless of what brought you here, I want to set the intention of the movements that we're going to do. Let's be very exploratory. Let's not try to make years worth of progress in just a few exercises. Let's approach tonight with half of the intensity that you think you should use. So I want to set that to be the intention for everybody, regardless of the exercises I teach. Let's approach this as casually as possible so we can get as much out of this as we can, because this is going to be all about the nervous system and how to down regulate that, and I'm going to get into that in just a minute. So I think it is time to get this thing going. So hello, everybody. Welcome. My name is Vinny Crispino. I'm the founder of pain Academy. I'll share my backstory in just a minute, but first I want to give a really big welcome and a thank you for making time for this. I look forward to spending the next four nights with you and. Time wise, let's plan to spend about an hour together each night. I'm going to talk for probably about five more minutes. I really want to set the stage with what we're going to be doing. I want to lay down expectations and what the game plan is for tonight. So we'll get moving in just a few minutes. But it's really critical to set this up properly. So that being said, let's go over the basics. Who is this workshop? For this workshop is for people who have problems with their hips. Those problems could be pain, it could be imbalance, it could be discomfort, it could be movement just feels off. It could be structural, it could be neurological. Maybe it's all of these things. This is for people who want to learn what they can do to feel better. And it's also for people experiencing problems or pain in their joints above or below the hip, like in the feet and the knees and the lower back and the shoulders and the neck, because if the hips tend to not work well, all of these joints can develop painful problems. And in this challenge, we are going to address some of the main contributing factors to hip pain, like movement problems, muscular imbalance, previous injuries still showing up, joint limitations, also known as dysfunction, restrictions, stiffness, tension, soft tissue disorders, degeneration and sedentary lifestyles. And, you know, I think that's pretty all encompassing. Usually it's not just one of those things. Usually it's a combination of these things that impact the hip. So my main goal, my number one goal and intention, is to just help you period. I want to support you. I want to give you the actionable movements that you can begin to do every day, so you can take that first step towards moving better and feeling better, and more importantly, getting back to doing what you love. You know I want to be for you over this challenge, what I wish somebody was for me when I was going through the peak of my injury. So probably a good start to to get into my backstory. So I was a eight time all American Division One collegiate athlete. Like most kids who compete early on, you have these big goals and aspirations of maybe one day making it to the big leagues, the Olympics and all of that fell short in my early 20s. I broke my back in a traumatic surfing accident, and from there, I spent the following decade Searching for help. And my story from there is probably a lot like everybody else's, right? Which is, what do you do when you're in pain? You go see the experts. You go see the doctors. You get pain meds. You try chiropractic and PT, acupuncture, yoga, massage, etc, all of these things in an effort to promise relief, however, maybe helpful at times. Years after my fractures and herniations healed, I was only getting worse, and after years of playing this Whack a Mole with problems and just managing pain with expensive, never ending therapy, I'm sure a lot of you might know what I'm talking about, I decided to just take matters into my own hands, and I put myself back through school. I started off at the National Academy of Sports Medicine to become a certified personal trainer. Then I became a corrective exercise specialist. Through them, I studied at PTA American, global, American Council of exercise Stanford, School of Medicine, their exercise physiology Short Course Program agaski University to become a posture alignment specialist, and from there, I went on to the Kinesiology Institute for performance specialty. And I say all of this

because the textbook, the academic side of things, is there. But what makes my position unique is I didn't learn about pain from textbooks. I lived it, and I lived through arguably, some of the worst of it. I know what it's like to have pain and discomfort hover over the background of everything that you do, and I've had to crawl myself out of that hole, and in doing so, I've learned what works, and unfortunately, I spent a lot of time and money to learn what doesn't work. And I'm sure a lot of you can resonate with that. You know, I went from being a guy who could hardly stand up and walk around for more than half a decade of my life to now running and training for and completing ultra marathons, which are 50 plus mile races. I say this because I've been at rock bottom with injury and chronic pain and to the top of the mountain of learning how to restore the body. I know this process of recovery well, and it took me years to understand that there is a huge difference between passive therapy and active therapy. Passive therapy is when you go see someone and they do something to you. Active therapy is where you learn how to do the work yourself, and you can create the powerful changes daily to reinforce progress. Daily, I spent a fortune, like I'm sure a lot of you have as well on past. Therapy, bringing your body, having somebody do something to you, like an adjustment or a massage or hook electrodes up, and sometimes that can help, but oftentimes we're here because it doesn't, and I don't want anyone else to suffer needlessly, as I did, running around lost and confused, giving up the best years of your life to something that can actually be influence and change, which is why I'm hosting these challenges. I want to challenge you to move better. I want to challenge you to feel better, and I want to challenge you to begin taking a different approach. I know it's waiting for you on the other side of learning this level of self care, I've experienced it myself, and I've been privileged enough to witness 1000s of people also have that same experience. And look, let's address skepticism. It would be weird if it wasn't here. This isn't your first time trying to do something new and feel better. And here's the thing, I don't expect anybody to just take my word for it that I can help you or this can make a huge impact on your life. I was promised many things that never worked in
the way an expert promised me that they'd work. So that's why this is free, and that's why I want to show you, I want to teach you, and I want to have your own mind be made up based on the information that I'm going to share with you, and, more importantly, what your nervous system does, how your body responds to the things that I'm going to show you. Let's have you be the judge of this, if this can be helpful for you. Now, that being said, let's quickly just go over some promises and expectations of day one. Now, obviously this challenge is four days long. Over the course of these four days, I'm going to be adding some different explore exercises and movement assessments each day. We aren't going to do the same thing every day. We're going to go over new assessment concepts and principles, because I want to help you build a solid foundation of understanding what's going on with your body and how to make a change. I don't expect to cure or fix the entirety of your problem in four days. Because I bet it's been around a hell of a lot longer than four days. I call this the better hip challenge, not the fix hip pain forever in four days challenge, because I have to imagine, you've already burned through a lot of those quick fixes like that before. You don't trust them, you don't like them, and you're here craving something deeper. So let's get clear on expectations. This challenge is to help you take that first, most crucial step towards restoring your movement learning exercises and the theory behind them, so you can begin making a huge change. The chances are the problem that brought you here that you're looking for help with has been around a long time, which means it's just going to take a long term approach, and that's the non sexy truth of healing, right? Good things take time, and the things that work often take the longest. I hope that makes sense, and we'll get into all this throughout the challenge on the last few days of this challenge. So on night three and four, I'm going to get into what the next steps are for you and what that looks like. But first, let's get you feeling better. I want to earn your attention, and if I do, I would love to help you in a deeper capacity. By the end of this workshop today, you're going to understand how to do two basic, simple self assessments and learn some really simple, helpful exercises that you can do on your own right now to begin making a change with your body to night's routine is all about calming down The nervous system. I'm talking about relaxing muscle imbalances down, regulating excessive faulty tension levels and taking the edge off. After we do that, after we calm down the nervous system,

we're going to spend some time waking up some of the larger muscle groups in a really safe and effective way so we can improve how the hips are being supported with basic motion. Hope that makes sense. If you have any questions, you can ask them in the chat box, like I think a lot of you are already starting to ask, please keep them kind and appropriate. If we have any members of the movement program here, you're, of course, welcome. I will not be answering any case study specific questions for this challenge, so please defer your questions to our head coach if you need more help. Now that being said, My process is simple. Let's test your movement. Let's do some simple exercises, and then Let's retest to see what changed. Before we can start moving and solving problems, we first have to have a baseline understanding of what the heck is even happening in the body in the first place. Lastly, before we start, we're going to be, let me get out of the way here, we're going to be doing our exercises on the ground. So if you can grab a chair, you can do this in front of a couch, or, yeah, a chair, something comfortable, you can lay down. Want to put your legs over. So let's make sure we've got some room to lay down on the ground, grab a chair, grab a couple pillows, and that's basically going to be it. Maybe a pair of shoes if we're going to do a little bit of a strength move at the end of tonight. Okay, that being said, let's get things rocking and rolling. All right, here's what we're going to do. I want everybody to stand up in the middle of whatever room you're in. Let's take off your socks and your shoes, because I want you to feel the ground underneath your feet. My camera set up. Okay? Your cat stole your chair. Maddie, we gotta change that cat's gotta step off for a minute. Gotta help those hips out. Okay, so here's what we're gonna do. I want everybody to stand up, no socks, no shoes. I want your feet to feel the ground, and the first thing I want you to do is to let's loosen up a little bit. Let's swing our arms, Let's lift our legs, kind of shake out any tension that we're bringing into tonight, and after you do a couple of marches, then go ahead and relax. Let your arms relax and let your legs land, however they will, whatever is most comfortable. We're going to do a standing assessment to start off tonight. Now the first thing that we're going to look at is, as you look down at your feet, what position are they in? Are they both pointing forwards, or do you notice that one foot's rotated out? Maybe one foot's rotated in, maybe they're both rotated clockwise or counterclockwise. All I want you to do is first visually look at what your foot position is. Now, ideally, if there's minimal muscle imbalance, both feet are straight, right underneath the knees. However, if there tends to be a lot of asymmetry, muscular imbalance or faulty movement patterns, we're probably going to find one or both feet are rotated out. Maybe one foot's actually standing in front of the other foot, and let's not go into analysis paralysis mode. We're just observing what the position of the foot is, because the foot dictates how the knee moves, and the knee dictates how the hip moves. So if you're here to help your hips feel better, we have to start looking at more than just the hip. What is going on in the other low joints, like in the ankle, the foot and the knee. So just observing visually what the position of your feet are. Now the next thing I want you to do so stay, stay exactly where you are. Don't go correct anything or try to get into perfect alignment. I want you to feel for are we 5050, do we have equal weight distribution on both feet? Or does it feel like maybe we're 6040, and don't share your answer yet, I'm going to ask the entire group all at once, once we're done, are you maybe most of your weight is on one leg, the other leg just kind of feels like a kickstand. So are we 5050? 6040, maybe some of you are 7030, how are you putting pressure on the legs? And is one leg bearing more load and weight? And the next thing I want you to think about is if you are off balance, what do you think pain has to do with that? Are you putting more weight into the painful hip or less weight into the painful hip? Just asking yourself that question. Now, let's keep scanning up the body. So scan, make your way further up your body and ask yourself, is there an area that is just kind of working harder than another? Maybe a muscle, maybe one calf is tight, maybe both hamstrings just feel really clenched. Maybe your abs are tense. Maybe it's the right lower back or the left neck. Is there an area on your body that just tends to be a little bit more achy? It's got your attention and you're kind of really focused on that. It's doing more work than maybe the surrounding areas. Now let's source this to the group on a scale of one to 10. How does it feel to just stand in place? Now a 10 out of 10, that's perfect. That means you can stand for hours. You feel like you're standing equally on both feet. Both feet are in a good position. There's no real muscle imbalance. You and I could stand

like in Disneyland for hours and hours and hours together. Zero problems. A one out of 10 is like, I already got to get off my feet. Standing sucks. I feel a lot of pain. I just want to stop standing. Where is this audience at on a scale of one to 10 with just your standing position at rest, all right, eight out
of 10, Victoria, three. Esther four. Sharath seven. Whitney, five out of 10. Okay, standing in place. Emily, four out of 10. Karen one. David, right hip and lower back neck issues. Okay, hold on to these. Everybody. Hold on to these numbers. Okay, let me just get a pulse on where this group's at. Oh, yeah, okay, we got some work to do. All right. Now let's do our next assessment. Now this is an assessment. This is not about pushing you beyond your limits, so approach this as a little exploratory. Okay, don't force this. The next assessment, we are going to look at how your hip, pelvis and spine move in rhythm together. Or maybe, if you have chronic hip issues, they don't move in rhythm. So here's what we're going to do, standing up with both feet pointing forwards, both legs stay straight. What is your ability to bend forward and touch the ground? Now a 10 out of 10 is, man, my license stays straight because my hips and my pelvis and my lower back, they move really well. 10 out of 10? Yeah, I could probably do 100 of these. No real problem. Maybe a one out of 10 is i This feels so unsafe like the moment I bend, I have to bend my knees. My hips tense up. This feels like a very restricted, prohibited, unsafe movement pattern. I want to get a pulse on where this group is at with your bend forward function one out of 10. Again, 10 is clean and smooth, no restriction, no hamstring tension. You've got access to move. A one out of 10 is that does not feel good. It's stuck stiff, tight, painful. You already want to never do that again. Okay, yeah, lot of responses coming in. Okay, who's ready to make a change in these numbers, I know I am. Even if you're a 10 out of 10, this is still going to be a really important test. Alright, so here's what we're going to do. I'm going to get a setup. And as you can see, I've got a chair. I'm going to be laying down on the ground. I want as many of you as possible, you know, let's grab some pillows so we can adjust this position and make it as simple and easy as possible, as comfortable as possible. That's going to be really it's going to be key. Alright? This is going to be our first position for tonight. I'm going to lay down on my side, slowly roll over to my back and put both legs over chair. I'm going to give everybody about a minute or so to get into this position. And as you can see, my legs are on a pillow, because if they weren't, the chair is too low, and both legs kind of just feel like that. They want to flop out to the side. So this is where we're going to use pillows tonight. We can use them to modify, you know, I can't make the chair a little higher, so my legs feel a little bit more held. If you're somebody that has a lot of dysfunction in the spine, this might be really uncomfortable laying on your back in a straight position because alignment doesn't feel good. You're probably more used to things rounding. If that's the case, a pillow could probably feel really good underneath your neck and your shoulders, kind of recreating that rounded position for now, I'm going to give everybody one more minute to just find what is the simplest way, the most comfortable way we can be in a position like that. If you can't get down on the ground, you can do it lying down on a bed, putting both feet on the wall. Let's make it simple. Some of you might find that you know this much hip flexion, the hips being at 90 degrees doesn't feel that great, so maybe you need to scoot a couple inches further out. Let me share the intention of this first exercise, because I'm going to put from here five minutes on the clock. This is our first movement tonight, and it's not really a movement, is it? We're just laying down with our legs over a couch or a chair. What we're trying to do is very tactful. Here we are trying to relax your nervous system, because everybody came in here with their own unique condition and movement problems. Some muscles work really well. Other muscles are weak. Some muscles are strong, other muscles are underactive. Whatever it is, there's 100 different things going on with all of you and I. This is the first step that most therapeutic methods miss, which is calming down the body before the work begins. And that's what we're doing tonight, by laying on our back with both legs over an object we are trying to settle this buzzing, overactive nervous system who's probably in this sympathetic, fight, flight, freeze, survival mode, because we're in pain all day, we're trying to calm that down right now. For some of you, this might be a really comfortable position. For others, it might be uncomfortable because it's going to make you feel all of the joints and the muscles that aren't able to relax. I invite everybody to take a really big, deep breath. Let's give your body a little bit of time to just open out and relax into this

position. Take a big, deep breath. Your arms can be out to the side. Maybe some of you really like hands behind head. We're just trying to get comfortable. That's step number one. If I just got all of us straight to work and gave you hard stuff, guess what, we'd probably do anything I gave you with the problem you're trying to resolve, we're probably just going to strengthen the imbalance and the dysfunction, unless we bring the nervous system back down to a more subtle baseline level. So everybody one more time, take a nice, big, deep belly breath. There is nothing your body has to do here except let go and relax. Nice. Kathleen, I love hearing that this chair is comfortable. Barb your feet is lost. Just go ahead and refresh. Good time to do some deep belly breathing with an extended exhale. Yeah. This is great. A lot of you might not know it yet, but this is going to be one of your SOS positions, because it's a low energy it really actually requires nothing of you. And you know that the journey to restoring movement, as as much as I want it to be all great, sometimes there's going to be setbacks. Sometimes there's going to be flare ups. Sometimes things are going to be tense, and you having these simple, low energy, safe positions that you can go, that you can get into, are going to be your best friends on this road to recovery. Sometimes, rehabbing the body is about putting work in, and sometimes with an exercise like this, it's about taking the work out. Let's reduce the tension so we can then change crystal you're saying it makes you want to cry. Yeah. I mean, this position the ground is supporting you. It spreads the surface area of your body all over. This might be the first time all day, week or month, that your body's felt supported. Let the emotions come up. Some of you might feel frustrated that it doesn't feel good. That's okay, too. Whatever your experience is, this is day one, and this is what we need to change. If it's great amazing, if it's uncomfortable, that should show that should show you that we've got some work to do, because all this position is asking you to do is for your joints to align. And if alignment hurts, if just lying down hurts, well now we can begin to understand why whatever problem brought you here probably isn't healing, because the dysfunction in the neuromuscular system is so strong we can't even get out of whatever position and posture we're in. And this is what I'm going to help you change. David, I hear you on it being uncomfortable. Notice if, over the next minute or so, that starts to relax. Notice how, if your legs relax, maybe one hip wants to go out more than the other. That's rotational and balance showing up. Okay, good, we're going to give it another 15 seconds or so. All right. Now what I'd like everybody to do is you can either just kick that chair away. You can get out of this position. I want you to scoot further away from that chair so you have enough room if I needed you to one leg could be straight out on the ground. So let's either scoot further away, move off. To the side. Take the next 20 seconds to figure out how we can get a little bit of floor space so we can start extending one leg out and take your time, because that's even though that position doesn't have a lot of activity into it. It is asking your physiology to do something, and I think a lot of you are starting to feel that already. Okay. Here's the next exercise. We are going to start off with our right leg straight out on the ground. If your leg can't go straight yet, that's okay. Just do what you can. Get your right leg to be as straight as possible, with your right foot pointed up towards the ceiling, lift your left leg off the ground and interlace your hands together behind your left leg, so that way you can kind of help hold the leg in place. I'm going to put one minute on the clock, and from here we are going to do very big, slow counterclockwise foot circles. Okay, so nothing else is moving. I'm holding my leg, and my left foot is just doing a big circular motion. The top of the foot is moving out to the left, coming down nice and slow, and we're going to do this for a minute. Keep your upper body as relaxed as you can now, a lot of you are probably wondering, why are we doing a foot exercise as our first thing? This is a hip challenge. We're here for hip health, right? Well, guess what supports your hip, your foot, and one of the number one contributing factors to hip dysfunction is foot weakness, dysfunction and imbalance. So what I want everybody to do is make this nice circular motion. Take your time, just like I am. We're not trying to rush this. I'm trying to see, can we get your left foot to start moving well again? And ideally, this is simple. It's easy. The left foot is capable of moving, and it feels smooth, and it feels like I can make a nice, good circle if there's dysfunction. This is already hard, and maybe I'm not making a circle switch the direction of the foot. So same foot. Now we're just going to go clockwise. So now my foot is making a circle to the right. Now to remind you we walk. This is how we move from place to place,

and when we stand, guess what? The only joint touching the ground is your foot. So how your foot works, either supports your hip or does not support your hip, and you all are going to get a very clear understanding of how well your foot works with this exercise. We're not lifting weights, we're not doing anything aggressive, we're just asking a foot to move. This is no different than wiggling your fingers, right? We're just asking nerves and muscles to work. So what is your experience with this? Is this simple and easy? Or is your foot freaking out? Are these muscles exhausted and struggling screaming at you because they just don't work. And they don't work well when we ask them to now same foot, point and flex. So point your foot away from you, curl your toes down, pull your foot back, pull your toes back, point and flex. Oh, yeah. Ankle cracking. People are noticing their back is trying to help up. Maddie very exhaustive foot cramps. I want everybody to slow down right now and understand, let's, let's just ask the real question, what does moving your left foot have to do with your hip pelvis, and what your back feels like right now. Why it? Why are you having this response just moving a foot? If we can ask that question, we're going to start to get some pretty awesome answers, which is seeing how well the foot is contributing to whatever problem that brought us here. Okay,

now let's switch legs so left foot comes down, right foot comes back up. Let's straighten our left leg out. Lift your right leg up. We're going to interlace our hands together behind our right leg. And same thing, I'm going to put a minute on the clock. We're going to start to do big circles to the right, big clockwise circles with our right foot. Now here's the interesting thing. I bet everybody here already has an opinion on which foot works better, what foot feels better, what foot. It makes a better circle. What foot feels stronger that you have more control in and again, what does your foot imbalance? If your feet are working and feeling different, how on earth could the hips have balance? Maybe why your hips are not responding is due to the foot imbalance that's happening each and every step. This is what we have to look at, and we don't have to be aggressive about this. Nice and slow, okay, we are reconnecting nerves and muscles. Nice. Cheryl, right is much easier than the left. Left is better than the right. From now. Jasmine, no movement in both feet, okay, David, I do this before getting out of bed since April. Love hearing that from you. David, all right. Now switch the direction. So now we're doing the right leg is going to go counterclockwise and again, notice how none of my instructions tonight have been let's be aggressive. If you're wincing your face, if you're holding your breath or clenching your jaw, you're trying too hard. Make it easier. Make it smoother. Shauna, it burns. Yeah. It will until it won't anymore. I want to know how all of your hips feel when this is simple. When you ask a hit foot to move, it moves. I want to know what it feels like to do the things that you love doing when your feet are actually capable of supporting and transferring load properly into your hip joint, instead of the hip just spazzing out because it has no support when the foot, when it when it comes time for the foot to move. This is, this is basic biomechanics. None of these joints are disconnected. They all share the same nerves and muscle groups. Okay. Now point and flex. Pull one foot back, curl the toes back. Point the foot forward. Curl the toes down. And if you're cramping, we can get into why that is in a little bit, but let's just stick to the exercises right now. Breathe through whatever's showing up. Keep the upper body in the face relaxed. This is about a foot learning how to be a foot again. Nothing more, nothing less. You're doing great. You're doing great. Yeah, for any I do, do wear barefoot shoes. Debbie feet are not happy. Yeah. It's like when a kid never gets, you know, chores, and all of a sudden you give them chores and they're being tasked to work. Yeah, there might be a little bit of a rebellion, for sure. Okay, everybody, go ahead and relax. So we can either use a pillow or a yoga block for this. Just do whichever one you have better access to, whichever is easiest for you. I'm going to do this with a yoga block, just because it's easier to show this so we're still lying on the ground. I want both hips bent, both knees bent, feet flat on the floor. We're going to take an object, maybe it's a pillow folded in half, or a yoga block. If you got one, we're going to place it right between our knees and try to think about your feet being straight. That might be hard to feel, but just be aware of it, so that way we can kind of maybe you can look down at your foot and make sure they're relatively in the same position. So we can start working on our balance. I'm going to put two minutes on the clock. Let's start to squeeze this object together between our knees, hold it for a second, and then relax. Squeeze the object between our knees, hold it and relax again two minutes on the clock.

So we started off with the foot exercise. Now we're going to go into the hips. This is where quality matters. So if it's not too much trouble, I want you to close your eyes. Take a deep breath. There's nothing that your abs or lower back has to do here. This is not an upper body exercise. Take a deep breath. This is about getting the nerves in both hips to start working together simultaneously. So we're not going fast, ON OFF, ON OFF, squeeze, relax. We're not doing that. Think about this as like a volume dial. We're slowly squeezing the object between our knees feeling both inner hips work. And then relax, squeeze the object between your knees to feel both hips work and. Then relax. Now, ideally both inner hips are working. But that doesn't mean that's where you feel it. You might feel it in a knee or a hip or in the lower back. And if you think about that, if we're trying to get our hips to do this, but you're recruiting other joints and muscles. This is one way you can understand the problem that you're having. It's called faulty neuromuscular recruitment. We're trying to do one thing, and you're doing an entirely different thing. And if this is happening in a position of high support and no movement, right, laying down on our back, not doing anything other than one simple action, what's happening when we're standing, going up and down stairs, when we try to work out or do our hobby and we're not even and so many different things are going on? Rebecca, I'm holding the time. We're just doing two minutes. Squeeze and relax. Try half as hard. If your knee hurts or your back hurts, you're trying too hard. If one hip is showing up more than the other, don't go correct that you can't out. Think movement imbalances. That's your imbalanced physiology. Doing this over time, that will change as both hips understand how to neuromuscularly recruit the same response. Don't do anything different. Don't make this hard. Relax your upper body, keep breathing and get both hips. Just think about it, even if it's not even happening. Just think about both hips squeezing this object and relaxing. You're doing great. I know I'm throwing a lot at you. Okay, now let's take this object and move it off to the side. We're going to use it in just a couple minutes, so nothing is between our legs. Now I want everybody to roll their pelvis back so the lower back flattens to the ground, and then roll their pelvis forward so their lower back arches a little bit. Just do this a couple times so you can understand how the lower back is positioned right there's flat press up against the ground, and then there's really arch pulled away from the ground after doing a couple pelvic tilts. I want you to find the middle of that we're not actively flattening our back. We're also not actively arching our back, where our hand can go through it. It's just like a nice little neutral middle where there's just a subtle arch in the lower back. Keep your back still and keep everything else still. Let's talk to our butt muscles. So by thinking about it, engage and squeeze your butt muscles so contract your back hips, feel the backside, turn on hold it for a second or two, and then relax back hip muscles, turn on hold for a second or two and relax now. It's very possible that I just asked your brain to talk to a muscle group, and we don't know how to do that. There might be amnesia with these butt muscles, because when there's pain or chronic injury, the body's typical response is to shut down access to the hips, right? This is a protective healing mechanism to try to slow down and lower the chance of future re injury. And although that's a really nice compensation, what happens to those people who are in chronic pain? These large hip muscles chronically shut down because the body thinks it's in a perpetual state of injury. This is how we start to turn these muscles back online. So don't make this more complicated than it needs to be. Close your eyes. Think you might actually need to hold the backside of your hips and your butt to feel it, because you just might have amnesia with these. Elizabeth, your back is cramping. Think about that. We're asking our butt muscles to work, and your lower back is trying to work. That's faulty neuromuscular recruitment, and that's what we have to change. So don't try as hard. Some people, their hamstrings are going to cramp. Other people, you're trying to use your abs, and none of this is wrong, everybody, this is what your body has been having to do to just get you from point A to point B. So please, everybody, take a deep breath. Let's show this amazing body of yours that's probably been in survival mode for quite. Some time that we can try to get it to work a little different. Nothing of what you're feeling is wrong. This is your body's ingenious survival mechanism. We have to start turning it back online to improve our movement. Both but muscles turn on together, hold for a second or two and then relax. Some of you might feel one hip work way better. Is that the hip in pain, or is the hip that doesn't work? Is that the hip that's in pain? No, Sarah, this is

not pelvic floor. So pelvic floor would be like the muscles that you used to stop going to the bathroom. That's pelvic floor. What we're doing is glute activation, the big butt muscles, if there's a pelvic floor dysfunction, yeah, you could very much be trying to use your pelvic floor for your glutes. This is how the nervous system plays such a huge role in everybody's journey right now. And if you take anything from me, just observe how a basic thing is not happening. And what if we focused on the basics over the next week, the next month, the next couple months, what would restoring the basics do for your movement and your quality of life, maybe. And this isn't to dismiss you or minimize you, maybe your problem isn't as complex as we've been making it. What if we've just lost the basics? And maybe the basics are going to be what it's going to take to restore your capacity to move with ease again, no expensive, invasive surgery or therapy, no guru out there who's going to fix you for you. What if we just have to restore the basics? Okay? Now no more butt squeezes slowly, move both feet together and allow the knees to open up as the bottoms of both feet touch together. This is called a frog or a butterfly position. I'm going to put a little bit of time on the clock. Notice how I didn't say, take your hips as wide as they can. That might be really painful if you've got a severe hip imbalance. So let's just go nice and slow, meet your body where it's at only, open up your legs as wide as what feels

okay for you right now, and make a mental note of what you're feeling. This is going to change throughout this challenge. So remember what night one feels like doing this again? Take a deep breath. There's nothing that our back or ABS or shoulders or tongue or jaw need to do here. Let's allow both hips to open up, and as both hips are open, interlace your hands together, both arms straight up towards the ceiling, and let's bring our arms nice and slow overhead. I don't care if they touch or don't touch, just do what feels comfortable, and then bring both arms back up to the ceiling. Both arms overhead, again, nice and slow, and then back up to the ceiling. One more minute of our movement, and notice, do you have a shoulder that's tighter? Is the shoulder that's tighter on the same side of the hip that's tighter? Just notice that for now, maybe for some of you, it's going to be the opposite crystal. Yeah, your left hip is your worst enemy, If all you've been doing is trying to fight it. And I want to so lovingly remind you that your body's on your side, and if we can stop waging war on our body and learn how to support it and make movement feel safe and gentle again, your body is your your ally. It's your greatest ally, and learning how to work with it and talking to a different is really important. Really important. Oh, nice. Now so left shoulder opposite from sore hip, yeah. Okay, now we're going to do this one more round. Okay, slowly, fold the knees back up together. Maybe you need to use your hands. Put the object between your knees again, and we're going to do our second round of pillow. Squeezes so nice and slow, squeeze the block, hold it together, and then relax again, using both hips at the same time, squeeze together, hold for a second, and then relax. We're not rushing any part of this. Get the muscles to turn on. Hold. Fold and then relax. And does this second set feel any different, not to put pressure expectation that it should just does it with curiosity. Do both hips feel like there may be a little more online? Does the knee hurt a little less? Is the back trying to take over a little less? There's no miracles. We're looking for just 1% is this 1% more familiar. Do the muscles want to activate 1% more now? I tend to want to move quick to see if I can beat the pain. Yeah, I can't stress or nothing. We're going to get into the mindset, the psycho, emotional side of things, if we're trying to beat pain. Think about that. That's a battle, and something's got to lose. And if we try to beat our pain and make our pain lose, what is the intensity and how are we working with our nervous system? Most people are going to find that tends to cause a lot of friction, whether emotional or absolutely physical. A flare up, nice curl a bit more activation. Kathleen, hip feels a little better, okay. Pamela, knee squeeze a little easier. Nice Jasmine feels a little less pain. Nah, oh. Shins are burning cool. We're getting some Shin work, excellent. Maria frog exercise. Left shoulder was tighter. We're gonna find out that the shoulder has a lot of influence over the hip on night too. But we'll get that. We'll get to that later. Legs are shaking, same pain, yep. Alan, we just got to give it time. Okay, now we're going to do another butt squeeze. So remove your block. Now we're just doing our butt activation, so I'm going to put two more minutes on the clock, no more block between the knees, turn the butt muscles on hold for a second or two and relax. Maybe it could be helpful to think about maybe, like pressing the feet down into the ground a little bit, maybe generate a little bit of

force from the hip. Now, really cool to see the different muscles creep in. Yeah, I feel the same. Well, when you're doing really specific work without a lot of other moving parts, you can notice so much that starts to change round after round. Yeah, we'll have replays available, definitely. And Maria, great question, how do I isolate the butt muscles from the hamstrings? Here's the million dollar answer. You don't if you could naturally, they would. There is nothing to go do or neurologically think about or reposition the body. This is something that will change over time, as the hips become more functional. Right now, your hamstrings have become the it's it's called synergistic dominance. Your hamstrings should synergistically work with the glutes. They should help. But if you're somebody whose glutes have not worked for a long period of time, your hamstrings are no longer your buddy helping out. They're doing it all. It's called synergistic dominance. And when you have synergistic dominance, we can't out think that the only thing that's going to help is by restoring function to the hips so the hamstrings don't have to dominate hip function any longer. And that, my friend, is a process, but it is a process that you can follow. And I say this often problems like synergistic dominance, they're not problems to solve. They're problems that dissolve over time as we restore neuromuscular function. So try not to be perfect. It'd be weird if everybody could have like great glute access, but we're here for hip dysfunction. Those two are literally mutually exclusive. Okay, last round of the frog position, bring both feet together. Open up the knees, out to the side, bottoms of the feet, touch, open up the hips, and just take a second. Is this any different? It's okay. If it's not, it's literally, we've only done this once before tonight. So interlace your hands together and start moving your arms overhead if you can. And after a couple repetitions, observe. Does this feel any different? It is that one shoulder that's tighter, loosening up a bit? Is it starting to respond a bit? Again, not putting too much pressure on expectations or outcomes we're just lightly observing? Yeah. Lori, I hear you on one muscle wanting to fire first. That makes a lot of sense. So in the future, let's calm down the signal. Let's go a little slower until we can try to get the timing a little bit more on point. Nice. Lewis, glutes are firing a little better. Crystal shoulders, crazy, cranky. Right hip flexors looser. Denise nice, knees open wider. Michelle from Utah, left shoulder is looser, soreness and right shoulder from Kathleen still in the shoulder, but it's better. From now, great. Oh, Mara Linda, you're so welcome. Those basics are helpful. We'll talk about spasms cramping, probably at the start of night too, because I'm seeing a lot of people have that, and I'm going to get into the four reasons why that's happening. Mm, okay, now slowly bring the legs back together. Here's what we're going to do. I'm going to challenge all of you, and if you don't want to take me up on this challenge, because it's night one, that's okay, I'm going to let you make the decision on this. If you don't want to do this challenge, do any one of the exercises I showed you tonight, the knee pillow squeezes, the butt squeezes, or hang out in that frog position a little longer. Okay, do whatever modification feels right for you. For those of you who want to start to get some bigger muscles to work, try this progression with me. Place the object, whatever you were squeezing between your knees. Give it a little hold, just enough, like maybe 10 20% we're not trying to crush this thing. So a little hold. And from here, upper body is relaxed. Gently press both feet into the ground and lift your hips as high as what you can control. I don't care if it's just high enough for me to slide a piece of paper underneath your hips, lift and then relax down on the ground. Keep squeezing this object, lift and then relax down on the ground. Notice how I'm not saying tuck your core. Brace this, flatten your lower back, hold this. None of that. If we want to move more fluidly, we have to train that. So throw out all of the rules. Take a big, deep breath and think about the pattern of lifting. Just lift and make it smooth and come down. There's no prize by getting all the way into extension, nothing magical happens here. So this is not our goal. Our goal is for you to be able to do this smoothly, and smoothly means safe, and it means we're breathing, and it means you're trusting that both feet can press into the ground and both hips can start to show up today and support you again. Don't push it. Breathe and lift. We're going to do this or whatever modified exercise you've chosen for one more minute. We're going to go a couple minutes over. We just have one more exercise after this, and then we'll redo our assessments to see what change, and then we'll talk about it. Breathe and move. Don't make it complicated, even if you can't lift your hips up, like think about okay, well, press the feet down, but don't lift like let's just start talking to these

movement patterns. Yeah, hamstrings are going to cramp if they synergistically dominate the hips, for sure, and that won't always be the case. Try not lifting up as high go half of the range of motion you think you should. Let's just get these hundreds of nerves and muscles to start coming online together. No pushing your back into the ground, no bracing, no weird breath techniques, just lift your hips. Make it so simple we cannot outthink movement problems. But somewhere along the lines, we have to, like, I think someone so many of us, and rightfully so, we're afraid to move because movements hurt. So we have to, like, get everything really precise. And that is almost created a box around our body and prevented us from moving freely again. And that's what we have to. Work on. All right, everybody, go ahead and stop. Slowly peel yourself off the ground. We have one more exercise left for this last exercise. I do not want anybody to do this in socks. So either if you've got a pretty good grippy floor, let's do it without shoes, or if you need a little bit of extra grip, if you're worried about falling, go grab shoes. Go put on some tennis shoes. For this, I'm going to give everybody about 30 seconds to stand up and this next exercise, we're going to be leaning against the wall. So find a firm wall in your house. You might have to go use your front door. You might have to use your fridge. I guarantee you've got a firm structure in your house. I don't want anybody doing this on something that that they could like, fall backwards or slip on. So everyone, think about where in your house you can do this. We've got one more exercise. You're doing great, doing great, staying with me so far. Okay, here's the move. We are going to stand up leaning against the wall, and let's walk both feet out now. Here's the thing. Again, nothing magical happens. Just because we're deep. Find a level of bend in the knees that you're okay with. Ideally, this is what it's going to look like. Our legs are bent. My ankle is slightly in front of the knee, right? My foot is not behind the knee. It's slightly in front of the knee. And all of the pressure is on the heel, so the front foot is light. If our pressure is on the front foot, we're going to put a lot of force on the knees. If the pressure is on the heels, we're going to strengthen the quads. I'm going to put two minutes on the clock. Yes, that's a long time. And yes, you're strong enough. If this already feels overwhelming, come up a little higher. I want you to spend two minutes strengthening some of the largest muscles that cross over the hip joint, which are your quads. These guys stabilize your hip and help you move. And if they're weak, what support do we have? Not much. Relax your upper body. I literally want you to slouch right now. If your hips are

weak, you're probably going to press your lower back and upper body into the wall to try to make this easier. None of that. This is about the legs coming back online. Wiggle your toes. Pressure on the heels. Take a big, deep breath. Let's start strengthening our legs without movement. This is an isometric exercise, and isometric exercises are great for people who experience pain moving because we're not moving and finding strength benefits. This is a really good starting place. We're already more than halfway there. You're doing great. If you're starting to panic, if your muscles are screaming, take a deep breath and show your body that we can be calm and strong at the same time. I couldn't do this for more than 20 seconds the first time I did it. That's how weak my legs were. No wonder my back and hips were not getting better for years. They had no support and stability. Take a deep breath. We're in the home stretch. Relax your face, relax your abs. I want everybody to breathe with me. Nice. Inhale together and inhale, hold it at the top and slow exhale. One more big inhale, hold it at the top, and slow exhale, hands on the wall. Get out of this position any way you can. All right now go back to standing up. Take your socks and shoes on. Take your socks and shoes off, if you had to put them on, stand up. Let's go back into our assessments. I want everybody to stand right now. What do you feel go back to first of all, balance, 5050, remember at the start, does it feel like you're standing on both legs? More? Is that better? Remember how maybe one area on your body was working really hard, or was tense or painful? What happened to that? Is that better, worse or the same? Do you feel more grounded? Do you feel more supported? Does it feel like there's more muscles just helping you do a basic thing like standing? Deborah, better. Wendy, wow. Yanka, yes. Denise, more balanced. Jennifer, wow. My hip. Feels better. Beverly, a little better. Leah, it feels 5050, Kim, my glutes are not burning as bad as when we started tonight. Paige, right knee is a little angry. Stay tuned. We're going to talk about that. Angela, no pain. Both legs better, surely more grounded. Better, lighter. Emotionally Do you feel more in your body? Maybe a little bit more emotionally level,

headed, a little invigorated, because now your muscles are actually supporting you. Wendy, way more even distribution. Beautiful, beautiful. Sharath, lower back tension a little less. Dom crying, very emotional. Thank you for sharing. Whitney, much less pain. Susanna, better on the feel better and more rooted. Now let's try an actual movement. So standing up slowly. What does it feel like? Bending forward? You know, and don't just judge your range of motion. I want you to judge your comfort, like your smoothness. Do you feel a little more safe? Does it feel less guarded? Less like, Oh, I know this is going to hurt. Allison, posture so much better. Kiki better. Susan, knees feel better. Dr Jane Clark, much better. Foot still numb. Let's see inhibiting my inhabiting my body more. Melanie Deborah, happy even made my shoulder pain better. Chris, I love it. You're gonna love night too. Sandy, low back fatigue, yeah, we probably get those muscles to work a little bit today. Huh? Awesome. Maria, chronic pain is usually concentrated. I'm currently feel great awareness, and all the muscles in both legs feels awesome. Think about Catherine. PT says, I'm a lost cause. You got to get a new PT, Crystal traction. Connie, lower back feels better. A Farooq better. Lower back stiffness lessened while bending. Redo, okay, think about like, if you could just ballpark it right? Remember your numbers at the start, one out of 10, if you were a five out of 10, and now you're a six, put a plus one. You know, if you were at a 10 and now you're at a five, put negative five. Like, it's so hard to quantify this stuff, but where you at with such a simple routine. Now there's really three. There's really three outcomes, better, worse or the same. If you're better, even 1% or this problem makes 1% more sense. Welcome to pain Academy. This is what we do, and I've got some really cool stuff to share with you. If you're in the group of neutral, no change, that's okay. This problem's been building for a long time. This was one night. Please show up for the next three nights so we can give you more exercises, so we can actually elicit an adaptation response and help you if you feel worse, obviously, I wouldn't want you to feel worse, but we have to be very real here. How, how did your body function in the exercises? Was the foot exercise? Easy? Are your hips able to squeeze in? Do your glutes work? Well? Were we strong enough to do that? Is our hip mobility there? If you're feeling worse, it's probably because we got nerves and muscles to work in ways that they haven't before. Think about if you've ever been out of shape, and then you've gone to the gym, you did something healthy for yourself, but you're sore as hell. Things are flared up. Things are inflamed afterwards, because we're using our body in a way that we normally don't, and this coming back online sometimes comes with that flare up, a little worse feeling that's all normal in this process. And I want you to see how the next couple nights that changes for you. So I hope this is starting to make sense. There is so much to get into. This is just night one. You all have done a phenomenal job. I'm loving seeing this comment section is blowing up with aha moments, whether it's emotional changes, lot of physical changes, and definitely people starting to have this light at the end of the tunnel. Everybody, this is what we do. And this is a really cool process, because it's not fancy. It's so dang simple. It focuses on the basics. Let me show you the basics. Over the next couple nights, I'm going to go ahead and sign off, but before I do, I do want to share a phenomenal testimonial, because I want you guys to hear from somebody else who's done this for a year, every single day, stuck with restoring the basics. This is what this person has to say. Let's see if we can get this to go. All right, not going to play. Maybe it might Is anybody here in that let's try this again. Play video. Okay, let me know. Can anybody see this? This video, or is it frozen for you too? Okay, all right. Well, bummer, video's not working. I wanted to inspire all of you of what's really, truly possible, and it was this woman who has just probably, like a lot of our stories, just been through the gambin of Western medicine and PT and medical systems in and out of rehab for for decades, and her sticking with the basics and not making things complicated like this is the pathway. This is what she poured her time and energy and effort into, and it massively served her well. I'm going to try to figure out video players. If you bring a body to me, I know how to resolve it. If you tell me to work a video player online, this is very outside of my skill set, so we got to stick to our strengths. Anyways, we'll go ahead and call it off for tonight. Thank you all for staying 10 minutes extra. Give yourself a huge a huge pat on the back for trying something new, being open despite all of the experience you've had in the past, don't, please don't. Thank me. I want you to give yourself a huge thank you. Look at what you've been able to accomplish already.

You're starting to say yes, you're starting to show up and learn different things. And I promise that if you can just keep that energy going, answers are out there for you, and I would love to give you as many of them as I have. So that being said, I will see you all for night too. We are going to get into shoulders. How the shoulders influence hip function, which is a really sneaky backdoor approach to resolving hip asymmetry. So that being said, I'm signing off. I'll see everybody tomorrow night. Bye. You.