Now, there's a couple of ways that I can answer this, but giving you just a black and white, hey, keep doing it or stop doing it doesn't actually really help you develop a strategy. So you can one day feel amazing.

So let's, let's talk about the sensor first.

First of all, when restoring movement patterns, it is normal to sometimes depending on the severity of the problem, to feel worse after a routine. Well, why is that? Because we are asking muscles and nerves to move and work together to move the joints in ways that they probably haven't for quite some time.

Notice how these exercises you're laying down, you're using walls you're sitting down, you're basically putting the body in positions where you can't, you can't use high levels of compensation, you can't shift and rotate and finagle your way out of movements, we're dealing with things head on directly. And that can be quite problematic. If you're asking, for example, both hips to work or both knees to move, and you've spent days, weeks, months or years with out both hips working together, though something could be helpful. It also could be quite symptomatic afterwards.

So the question is not you know, how do we always feel good after these routines, though, that's, of course, what I want for you. The reality is, many of the times doing routines that can be in the long term beneficial for us create problems, short term, maybe symptoms, maybe things get a little flared up. So now this is about what kind of strategy can we implore, when we do not feel great after the routine.

The first thing that I recommend is to write down what you feel, put it on a number scale numerical value one out of 10, how much worse does your body feel, you know, if 10 is a, I gotta go to the emergency room 911 emergency situation, and one is zero pain. Write down the first time after doing your routine, what your symptoms or pain or flare it feels like. And from there, my advice would be, you know, of course, you're the only one in the driver's seat, you're the only one that can make this decision.

I never want you to push or barrel past through the pain or ignore your body. But I want you to use your body and the information it's giving you so we can start to change our approach.

So if a routine created a symptom or flare up the very next thing that I want you to do, the next time you try that routine, if you're open to trying it again, is do it with half of the intensity, purposely go easier and lighter. Let's either do half of the intensity, half of the repetitions, cut down half of the exercise duration, give your body a lower dose of those proper functions. And let's see if we could actually get the routine done with less symptoms and pain. What that tells us is maybe that first routine, though it could could be very beneficial.

It was too problematic.

It asked your body to do too much too quick. So the first available approach would be if you're open to trying it again, is do it with less intensity, less force, less pressure, less duration of the exercises. Now, if you do that, and it works great. This is about finding what dosage of movement helps us move the body forward, but not completely overtraining us to where we're so symptomatic where we can't move for days.

A really quick example of this is what I learned when I was training for ultramarathons. It made I made zero progress in my running, I'd never been a runner before. And in trying to run a 50 mile race. What I had learned in that training period is I made zero progress, doing a really big run on a Sunday, and then not being capable of running or moving for four or five days after because I was so flared up and sore. What I had to learn was how to run just enough on one day. So I could show up the next day and do it. And that meant significantly cutting down the duration and the intensity. So I could learn how to meet my body where it's at.

That's what your goal is right now in this program. I'm giving you the guidelines of what needs to get done. what your job is to figure out is how intense can I train my body, so I'm not overdoing it. And I'm still trying to create a change and being consistent every day. And that is going to be a work in progress. So my my hope for you is that you can change your expectations.

The goal is to not feel superhuman and amazing after every routine, though I want that for you. The reality is if you've got a severe movement impairment, that's just not going to be the case. And it is going to take us slowly chipping away at this over time.

The last thing I'll leave you with is if that approach of doing less intensity, less duration, lowering how you're doing the volume and the intensity of the routine does not help. Then we could with a high I love I'll certainly say that maybe this just isn't the routine for you. Let's not do it, let's just mark the rest of the day and the week is complete. And let's move on to a different routine, one that maybe still allows us to work on the functionality of your body, but doesn't have you butting heads up against your symptoms. There are so many paths to the top of the mountain that you want to get to meeting, there are so many ways in which we can help improve your body.

Let's give each routine its its due diligence, let's give it a fair chance at working for you. And once we try to strategize with a routine that maybe doesn't feel great afterwards, then we can more rest assured say that that routine just might not be the one for you, and let's move on. But if we're going to every time we don't feel great after routine say nope, that's not it. That's only going to create a very emotionally frustrating experience, where you never get to learn how to work on devise and fine tune a strategy for what happens when something is problematic. And this strategy is also going to come in handy when you go when you go move on to group fitness classes. When you start working out again lifting weights or running or doing cardio, you're going to have to still come back to this, what is the right level of intensity for you, that helps your body but doesn't overtrain you into your next flare.

The very last thing I'll leave you with because this is a seven minute response at this point is problems with the body are not problems to solve their problems to dissolve over time, meaning experience and document your body's response day one and that that sometimes doesn't really mean we need to go do a whole bunch of different except just go a little lighter. And watch how over time these problems really change or routine or an exercise that you want hated, could end up being your favorite thing because you gently stuck with it and your movement impairments dissolved and we regain function over time.

I hope this lengthy long winded answer helps give you a little bit more of the mindset and the strategy and the language needed to navigate what happens if you don't feel amazing after doing a routine or what happens if you feel worse or pain in any of your assessments after doing a routine.