Here are the four most important factors you want to consider when rating your routine:

​1: Pay attention to how your functional tests are impacted immediately after you complete the routine.

Using the 6 functional tests from the Pain Assessment Toolkit is the most reliable way to understand how your body is affected by each routine. Remember to test your function before and after to get the best feedback possible.

2: Next, take into consideration how you feel overall after the routine and how much you enjoyed the routine itself.

3: Be mindful of the results happening within your current routine.

Do you find the exercises in your everyday routine are becoming easier to do? Meaning muscles are learning how to function again. Also, notice if your range of motion changes in any exercises.

4: Be on the lookout for capacity changes.

For example, maybe 20 minutes into a walk, symptoms would start to show up or increase. Now, after having done this routine, those same symptoms show up 25 minutes into a walk. The symptoms are still present, but your capacity to move is increasing.

With all of this in mind, I don’t want you to overthink your ratings. You just want to get a general sense of how the routine is affecting you. It’s that simple.

If you feel unsure how to exactly ‘measure’ the effectiveness of the routine, that’s totally fine! Simply score it based on how helpful you found it. This is going to take practice, which you will get plenty of throughout your experience in The Movement Program.

Do your best to choose a star rating, write down any thoughts or feelings you have about the routine in the notes section, and get ready to move on to the next week. You got this!

Please refer to the chart below to help you decide how many stars fit your experience best:

5 Stars

I loved this routine! I had a very positive change in function. These exercises felt like they targeted what I need to work on and I'd like to see more routines like this.

4 Stars

This routine is promising. I can see how doing this more will help me.

3 Stars

This routine could be good for me but I'm not sure yet. It might take more time to really notice a change with this one.

2 Stars

I didn't notice a change with this routine and the exercises didn't seem helpful, valuable, or beneficial for me.

1 Star

I didn't not particularly like this routine. I did not enjoy these exercises and I don't feel this if helpful for me right now.