All right, what's going on everybody? We're gonna go in just a minute

Oh, yeah, gonna be a full house. Think it's gonna be a full house tonight. Alright, let's get this start stop. Daniel that was pretty rad photo. Love that. Let's see play. Yeah, you know it's cool. That's a great photo man. I love that really good. What? I'm curious what race? What race was that taken from? Or was that just a casual? Cool run? I think you're I think you're on mute There we go. Can you hear me now? Yeah. That was Ironman 70.3 Super frog. I believe. You all right. You've been in the pain cave before? Huh? You know that we're allowed to well. Awesome. I'm looking forward to helping you.

We're gonna go in in just a few minutes. All right, let me get the start, stop, leave sound off. And take care of this. Awesome lot of new names. Kasia laughing dog yoga studio. Cool name. Colette from Canada. Thanks for coming. iPad user don't see the name. But welcome, Danny ml M. Hill. Great. Thank you for being early.

You know, what I'd love is while we wait for the next couple of minutes for the start, I would love in the group chat if you could just share if this is your first time and really where you're at in the program so I can get some context. Maybe you can share what the biggest reason is that you joined or what the biggest thing that caused you to take action, back pain, knee pain, hip dysfunction, whatever you want to share. And you can just type it in the you can type it in the chat box. Otherwise, we'll probably have 20 people speaking at once here. And that's fine to make it a little chaotic. hip pain and dysfunction. Okay.

We're here for it and also maybe share where you're calling from it's always cool seeing the impact that this program has all over the world. Manchester United States thing I think it's pretty late, early in the morning elsewhere. Um, Hill hip pain, groin pain from Minnesota. Awesome. Welcome, Sandy from Albuquerque. Beautiful. There's Makayla, what's going on? Hey, Sarah. Thanks for coming tonight. We're gonna get started in just a minute. I'll go over the structure tonight. Danny, this is my first live I've done the first four days. Excellent.

I would like to be able to go for adventures painfree from Canada. Okay, so here's gonna be my ask. We got some work ahead of us. We're on day four. Danny, when you go on the adventure, I need a adventure photo of you doing like maybe one of these exercises from the program. Maybe it's against a tree or on top of a mountain or on top of a boulder. Let's make it cool. Let's make it fun. Let's celebrate the fact that you're getting back out there. I'd love to see that.

Kerma Internet has been down but you've been doing the exercises on the free calls starting tomorrow. Awesome. Well, I liked that. You were very proactive about it. What's going on? Darren? Good senior. We got some familiar faces. We got some new faces. Amy, thanks for coming to Amy's Wilmer in Hamilton. Beautiful. All right. I think we just spent a lot of our time tonight just calling everybody out and welcoming.

So let me just give a general group welcome. Thank you so much for coming tonight. My name is Vinny Crispino, founder pain Academy. I hope you will know this by now who I am but if not, my name is Vinny and I'm looking forward to guiding it tonight.

So that being said, just just outlining the structure of this you know, I'm I'm tinkering around with how to fulfill my intention. My intention with these calls is to provide as much value and support to as many people as possible. As many of you know, you know my story, I broke my back in a surfing accident and before even going through the academic side of law learning what I now know and becoming credentialed, I had to learn about pain because I couldn't move. And because I spent half of my 20s, you know, lying on my back, staring at a ceiling fan, that was my pain strategy.

So there's, there's a lot to learn, there are a lot of layers to these problems, there's a lot that we physically need to do, there is a lot of mental unlearning, based on doing things that haven't worked for us and changing our conditioning with how we're approaching this problem. And there's a lot emotionally that we need to unravel as well. And if we want to have a really high chance of being successful, we can't just assume it's just one category like I did, I remember seeing my broken back on an x ray machine thinking, Oh, it's just, I just need the exercises.

Well, I had the exercises, but I wasn't dealing with my mental approach. And I was self sabotaging my process, I wasn't developing a strategy on how to approach flare ups and how to navigate my relationship with intensity, I wasn't dealing with the emotionality of what it's like to be in chronic pain, and how that affects us a human being, and how that perpetuates these chronic movement problems.

So these group calls are just kind of a fusion of all of that. And, you know, with so many people in these calls, everybody's question is so critically important to be answered? And at the same time, sometimes maybe a question might get asked, and it's just too heavy, or it's too big for me to tackle in a group setting. Or maybe it's so hyper specific, that I won't be able to actually do it justice, while still providing value to the group.

So I'm going to do my best to provide as much value and service to everybody here. Just be patient with me on one person. What I what I also recommend, is, even if I get to your question, right at the start, please stick around. And it's okay, if you have to head out. But I promise you, somebody here tonight is going to ask a question that wasn't even on your radar before, that helps you link, something that massively helps you connect what you actually need to do to make a big difference in your life.

So I want to take it offensively if you got to head out in a couple minutes. Or if you're kind of coming in and leaving throughout the whole time. But I would, I would encourage you to just stick around as long as possible. And if sitting in a chair sucks, get on the ground, put your legs over a chair, just listen to this and be a part of this community.

The last thing I'll say is, you know, if your question doesn't get answered, please submit it in the chat box in the program. And either my tech team or my head coach, or I have we're gonna get to it as soon as we can. Because everybody's question is critically important.

So that being said, Jennifer, thanks for saying that you recommend the mindset program, just just a heads up. We're human beings, and we have emotions attached to this body. And when you're trying to solve a problem that creates pain, there's a lot of emotionality in that. It's something I don't talk about a lot, because people just want to get straight to the exercises. But I've created a 31 day guided meditation program to be done before your exercises, it's five to 10 minutes long a day. And the main intention is just changing your relationship to all these sensations that maybe have stood in the way of you doing what you want to do, and changing your relationship to that. So we can kind of ease that that mental emotional friction intention, because your nervous system will just get better faster if we can do that. So thanks, somebody for already recommending that.

There were a couple of pre submitted questions that I think would serve the entire group. So I'm going to tackle those really big kind of 30,000 foot view questions first. And then I'm going to look at the group chat. And I'll try to pick off the questions that I feel like will be helpful for you, but also helpful for the group as well. So if something pops up for you, please, please, please, please ask it in the group chat. And the last thing I'll say to preface this, if I don't get to your question, it's not out of spite, I want to help you, let's find maybe a different avenue or channel to connect on to get you the help and support that you personally need. So we can get the results that you're looking for. All right, let's rock and roll. I think we got the long boring part out of the way with

All right, so the number one, well, not the number one. It's not in chronological there's a couple really important questions that I wanted to tackle versus a group before opening it up to more of like a live format. The first question is a very common question, which is what's the best exercise to eliminate my knee pain? And let's just not even answer that with knee pain. It could be back pain, shoulder pain, foot pain, hip pain, pelvis, sacrum, Si, whatever insert any joint or muscle or area in the body. The The answer is really still the same.

I asking a question, like, which routine eliminates knee pain, though, makes sense and is very logical based on on what you're experiencing? That question alone could keep you spinning around in circles for years. And maybe it has, right? Because if you're trying to answer, Hey, what is the best exercise for knee pain? I have to imagine you're in this program, not because this is the first time you've dealt with an issue, I have to imagine you've probably come to a program like this and are even open to trying something radically different, because you focusing on that area probably hasn't actually served you in the way that you wanted it to. The protocols for your knee pain or hip pain or back pain haven't worked.

So I want to help reframe this question. Instead of asking which routines eliminate knee pain, it's more about you working through the first phase, and doing the routines, and observing which of those routines helps eliminate your knee pain, because your knee pain, back pain, shoulder pain, neck pain, though it could be exactly identical to 10 other people on this call, it might be coming from a completely different area than those other 10 people.

Maybe your knee pain is coming from your foot dysfunction. And if I give you a routine that targets knee pain, but doesn't deal with the foot, it's not only going to set you up for failure, but then what right? I'm saying, Hey, this is great for knee pain, and it doesn't work. What is your emotional response going to be failure, and it's going to be that quick, immediate, I'm going to lose hope. I thought this was going to work. I thought that he knew what he was talking about. And now I'm spinning and I don't know what to do.

So we have to change the nature of the question to actually take a step back. Remember, we're trying to work on mentality to we're trying to read, frame and re approach what your questions are, so we can get to new answers, new questions lead to new answers. And the thing is, we won't know what is the best routine for your knee pain, until you actually work through the routines. And observe what your nervous system finds is actually the most helpful is that the routines have down regulate and calm down the state of your nervous system dysfunction, the ones that take you out of this sympathetic freeze, fight flight mode, and actually ease you back into more regulated state.

Are they the routines that really get joints and muscles moving that help you just kind of reinvigorate your system? The answer is going to be different for each and every person, though your problem could all be sorry, though, your symptom could actually be all the same. So we have to be a little bit more exploratory. The thing is, is that, you know, like I said, we won't know what the answer is, until we work through the routines.

We have to answer the question, not only what helps my symptom that can be helpful, focusing on your pain. However, look, honestly, for some of you, these problems did not happen overnight. These problems have been days, weeks, months, years, decades in the making, it might actually be unfair to just black and white, say, Hey, are you better or not? Is your symptom better not? Because that's assuming we can actually just change it like that a problem where your physiology has had decades to adapt to the problem.

So maybe instead of hey, what fixes my knee pain? Maybe the actual better question is to set you up for more success is which routines do I find the most value in which routines are showing me the most about my body like, holy cow, I came here for knee pain, but I'm realizing I can't move my shoulders worth Adar. I've lost shoulder motion. I wonder what that has to do with your knee pain? Why these fixed height rounded collapse shoulders are limiting your spines motion, which is limiting your pelvic motion, which is altering your hip motion, and probably taking it out on your knee. Right? It's a kinetic chain.

So an answer that the question that's going to serve you better is going through and observing. Where are the aha moments for you? These exercises are simple, not easy. They can be very challenging. But these exercises are just asking you to move in minimal human ranges of motion. And if you're noticing, well that's harder than it looks that's harder than I thought. Maybe let's fix that first and watch what happens to whatever symptom or joint problem that you're having or experiencing.

Now it's it's really easy for me to say that because I'm not flared up, and I've worked through back pain. It's really easy for me to say Hey, don't ask about pain. That's the wrong question to ask. This is where the emotional work comes in. Because it is going to take patience. And it is going to take a level of emotional maturity to just attach just for a moment of the strategy that you've been doing about focusing on what hurts and actually realizing maybe that hasn't gotten you to where you want to be. How can I approach this differently? Focusing on the area of pain, typically, in most people's experience, it becomes the fall guy for your problem. You're only paying attention to the joint that's barking at you, that has alarm bells ringing at you. And the problem area becomes a fall guy, while the real problem flies completely unnoticed, untested for and flies under the radar.

So I'm just asking you to maybe take a step back from that question. And let's approach it a little differently. I hope that makes sense. That could probably be an hour long conversation, which I'd love to have, because there's a lot of value in that.

Next really common question that I think is going to serve a lot of people. Question is my routine is causing pain? Should I keep going or try a different routine? Great question to ask. The answer is not really black and white. Is there pain, yes or no? Putting a polarizing answer, hey, does it hurt or not, could actually be setting you up for failure because there's a scale to this, there's gray area for this.

So so bear with me, think of it like this, let's, what we're actually doing here is we are training our system we're in training now doesn't mean we're Olympic athletes. But it means we are training our body to do something different, to be stronger, to change the way that it's capable of moving and feeling. So we're all training, training, to be better training, to move better training, to feel better training to perform better and training to be able to do life, the way we want to do it more just like an athlete trains and to perform to feel better.

Now think about this for an athlete. So it makes sense to you, an athlete trains to perform better. And it's really common for an athlete to work out. Just like it's common for you to do routines that push and challenge your body. And this is what creates adaptation. It's the training and giving your body a little bit more than it's really capable of that triggers the adaptation that we all need to heal, get better, stronger, faster, more capable, increase function, etc.

So your question now, knowing that sometimes, pain and discomfort is actually a sign that we're stimulating, because an athlete is not pain free, it's, it's always subjecting your body to more stress than it's currently going through. And that doesn't mean every training session feels great. That doesn't mean every workout is pain free. That doesn't mean you leave the gym and always feel amazing because we're doing something healthy trainings hard on the body. And what we're doing right now, though, we're choosing a gentle approach, if you've got a very strong dysfunction, or a very severe dysfunction, even gentle training could could feel like a really big impact on your body.

So the question knowing that sometimes pain or discomfort is actually a sign that we are stimulating our soft tissue structures to change now really becomes what level of pain is acceptable after my routine, and what level of pain means we should change our strategy and stop doing a routine and do something different? And the third question that we'll get to is, how can we train to do these movements with a certain intensity to stimulate our body, but not overdo it and send us on a couch for the next four or five days, when I was training for an ultra marathon? What I learned was, it didn't make sense to have this huge run on a Sunday and beat my body into the ground. And then train so hard that I literally couldn't move for five days, and I couldn't run for five days, I was losing progress. And I had to learn that running, doing those big runs. It wasn't about the run that day. It was about being able to show up the next day, and just going hard enough so I can show up the next day and do it again. And again and again. And that sweet spot of giving yourself just enough intensity to make a difference, but not too much to where we have to take days off. Oh, that's the magic spot. And your ability to find that is going to determine how much better we get and how fast that happens.

So let me break down that question. First part, what level of pain is acceptable? It's always hard to put numbers on pain. But we have to, I've got to give you structure to this. So let's look at a scale of one to 1010 being, I need to go to the emergency room, one being great, no pain. And that's our scale. If you have about a two to a four out of 10, meaning you feel pain and discomfort, it's noticeable. You're aware of it, you're cognizant, you're cognitively mindful of it. It's on your radar. But that pain is not severely altering the way you have to move. It's probably okay to continue doing your routine.

If I was running, I can run with a two to four pain level. But if the pain level starts to get up to like a five or six, if I have to start like consciously changing my movement patterns to avoid injury, if I'm if I'm moving with hesitation and restriction, and that thing is barking at me, and I'm having to like alter my way of movement in my day, or while doing the exercise itself, that's probably not the thing that I want to push through. That's my body saying, I think we're past adaptation, we're now entering injurious mode.

So if the pain you're experiencing is high enough to where it's really on your mind, and it's changing your movement, if it's above a four at a 10, you have one of two options. Move on to the next option one, move on to the next routine, this isn't for you. The one you're doing is directly challenging your specific dysfunction, too much. Move on, take notes, this sucked, lift me up, created a flare up, this was my problem hated this exercise. Just take whatever notes, you can put it in the system. Give that routine a low rating. And let's move on to the next routine. Let's see if we can improve your movement in a different way a different routine, different exercises on different day. Okay.

Now, the third thing to consider is maybe, just maybe you're like me, where, unfortunately, everything hurt, everything was going to hurt, my back was broken. I was chronically and severely disabled. I couldn't even stand for a couple of minutes without wanting to cry. There was no sunshine and rainbows and aromatherapy candles, there was no grace in this process, there was no gentleness, every. And I know I'm sounding dramatic. But if I can recall correctly, every single movement sucked. And I was always anticipating pain. So maybe, just maybe that's the level of function. That's our starting point. And everything is going to hurt because our dysfunction is that severe.

Or maybe just maybe you don't know yet how to manage your own intensity. So this routine that should have been gentle and healing and facilitating a change with your nervous system. Maybe you brought a ton of force and power because you thought, hey, my problems big. So I need to bring a lot to this. In my experience of coaching a building a one on one practice having guided 1000s of people through this program. In my experience of 12 years doing this. I'm going to pull this number out, but I'd have to say it's pretty darn close. Probably 90% of the reason why somebody would hurt after these routines is because they're trying too hard. And that's not a deflecting, that's not a shifting. That's a I need you to reflect your own experience with these routines.

When I would work with people one on one in person, and I'd give a routine and we were talking and it was casual. And I was instructing Hey, go like Go Easy, make it simple. Breathe, you don't have to force range of motion. There was a great result. When I would give these routines the same routine that worked and people were on their own. Then 911 Emergency flared up can't move. It worked when I was with you and now it's not working at home. Okay, I'd go to their house and I'd say show me exactly what you're doing. And they would recreate the exercises and they were holding their breath. They were clenching their jaw, their brow was furrowed. They were like fighting their own nervous system. No wonder we're flared up. We're pushing. We're not training safety. We're not training function. We're actually just trying to use force and power. And the reality is is like when you fight your nervous system, one of us is going to lose it's either you or the nervous system. And the problem is is those are one in the same.

So my fear His recommendation is, if you're really experiencing that much pain at the end of your routine, try 50% less range of motion than you think you should do. If I'm giving you full, you know, shoulder motions, try half, almost to the point where it's like, This is dumb. What am I doing? I feel nothing. Great. You feel nothing doing movement? Hell yeah. That's where we start. Let's make it easy. I want you to feel nothing. I don't want you to barrel past restriction and dysfunction, and pain and symptoms, every movement. The point is to make it easy. So you can actually teach your nervous system. Hey, movement safe again. Motor neurons, muscles, nerves, y'all can work together again, cool. Let's, let's bring harmony and peace back into movement. Let's stop forcing with friction our way through.

So my first piece of advice is, instead of just jumping ship onto the next routine, which you can do, you're in the driver's seat. This is 100% your decision, I'm here to empower you and guide you. You're the only person who's hardwired to your nervous system, you're the only person who can feel what you can feel. Which means you're the only one who can make these hard choices. Do I move on? Do I stay? Do I push through this? You and You alone can only make that choice. But before you make that choice, let's try it again, with half of your range of motion, half of your intensity. And does your experience change? Maybe you're still in pain, but it's less? Well, you just learned a hell of a lesson. You just learned that how you're doing exercises has a huge impact on your body. The one golden nugget I want. I hope I give you more than one. But where I'm going with this is for five years, the stuff that I teach people now, the stuff that didn't work for me, became the thing that now worked for me. What changed? Was it time doing it? Maybe it was this, it was how I was doing it. I felt so much pain and dysfunction that my problem felt intense. So what do we as human beings do, we bring the same intensity to it. And we never like learn how to parent ourself and coach herself and in a society not to get on a soapbox that has no pain, no gain, push through the pain. We're in grind, mode, work, work, work, work, work. If that's what you're approaching to restore chronic movement impairments, we're not going to get very far before you just keep running into flare ups. We have to take a gentler, simpler approach.

One analogy that I think makes sense for those of you who struggle with your relationship to intensity, like I did, it's okay to admit that and it's okay, if you don't even know what I'm talking about. I'm planting seeds for you to now your homework is going to see what is your relationship with intensity? Why are you bringing more force and effort to these exercises than needed? Is it because we really urgently want results? Or can we just like chill and allow our nervous system to relax?

Think about it like this, you know, if you all have pain, that's conflict, right? Pains conflict. Things are not working the way that they should. I want everybody here to consider a relationship. If you're either in one or you've been in one. When there's conflict. How does it work when you bring force and intensity to it? In my experience, not well, ever, not once has that ever worked? Maybe you feel hurt. You know, anger isn't a human emotion. And there's no shame behind that. But like it only gets you so far. At some point, you have to learn how to de escalate conflict if you're going to have a successful partnership and relationship, and if you can't learn how to de escalate conflict, how are we going to learn how to de escalate conflict internally.

Maybe that's one of the core problems that you that you have that brought you here. Sure the exercises are going to help. But if we can't deescalate our own nervous system, and we're always creating conflict, and we don't know how to speak to herself and coach herself and parent herself in those moments of need, and it's all negativity. And God This sucks. This is exactly why I can't do this. And of course I'm going to feel pain today. I'm in pain every day and this is what makes me not intimate with my partner and this is what prevents me from doing the things like if we start this gnarly cycle of conflict escalation, there is not an exercise in a world that your nervous system is going to respond to until we deal with the emotionality of it. And that could be another multi hour long conversation and I hope that just kind of opens a doorway into understanding emotionality as a huge, huge thing with this. That was a good, I hope that helps.

Okay. I think the last thing, the last thing I'll say on that is, you know, if you play with intensity and you feel like you're already very masterful and skillful at that, and playing with intensity doesn't help. Great. You just learned a valuable lesson. There's usually an answer for all of these experiences that you have, there's no experience that is left like a dead end. It's really an if then model, and that's what this program is. If this happens, then let's do that. If this happens, then let's do that. It's if then it's no more dead ends. So whatever experience that you're having, if we can allow ourselves to have it, take a step back and say, Okay, what, what just happened? And what are the questions I need to ask to like, take a different approach? Yeah, it takes work, everybody, it takes time. It takes effort, it takes patience, but it's worth it. I hope you feel that. All right. Strategy is going to solve these problems, not force, not exercises strategy, the exercises are just tools for us to execute that strategy. Okay, let's move on.

Simple question. I've got a fusion. What do I need to avoid doing this program. So twisting exercises, big rotational exercises, and this is also for joint replacements, too. If you've actually got hardware fused, fusing your spine together, then number one, you know that fusion level better than I do, because I haven't seen you yet. I don't know your story or your case. Number one, your surgeon should have given you guidelines of what ranges of motion to stay away from, there's about three exercises in the program that you should avoid. One is a huge spine opener. One's a huge lumbar pelvic rotation, you're going to know exactly when you see it. And one of them is a standing using a wall to facilitate rotation. Let's swap those out.

Which leads me to the next really important thing that we got to talk about on this call. One thing I want to show you, I'm really excited to show this to you. I hope this is going to be such a hell yes. For everybody here. Give me a second to save this and share it with everybody. Sometimes I feel like I'm just learning how to use technology. Okay, we got that photo, I this is going to be such a game changer for everybody I cannot wait to show you.

It is it is the I finally have the dream tech team I've been looking for for eight years. So let me share this with you. Okay, we, hopefully in a few months, I've got a solution for this now. But until this next solution is available, I want to at least talk about where we're going.

So right now, the exercises, you can either watch it as a follow along routine, you know, you hit play once, and then I guide you through all of the exercises stacked back to back, which is great. There's also a playlist view which shows exercise by exercise. That's how the routine is currently set up. And we're basically looking at what is the efficacy of the entire routine. If there's a problem with a specific exercise, like let's say you need a modification, maybe you can't go on to the ground, because your wrist can't handle the pressure of you being on all fours. Maybe your hip literally can't rotate. Because the dysfunction is that severe.

We're going to hopefully, I'm hoping within 60 to 90 days, we're going to have a swap feature that allows you to select that exercise. And then I'm going to ask you what was the problem? Is it that we can't lay on the ground? Is it that your shoulder doesn't go overhead? Does your hip not move? Like why can't you do this? Or why are you in pain? Why do you think and then I'm going to offer a recommendation, it's most likely going to be a regression to help get you to be able to do that exercise.

So we've got a lot of really cool modification features coming. But until those rollout if you need Yeah, isn't it? Yeah, they're Zara. Yeah, yeah, awesome. Rebecca. I freaked out when my tech team I solved the gnarly, complex back end system to actually be able to do that at scale. So I'm really happy about it. And then that way, it's just going to indefinitely change and customize this program more. But until that happens, there needs to be a little bit of manual work to get there.

So when you're logged into the program, if there's any exercise that I don't know, it doesn't feel right, it's just too much too soon. That could be true. If the dysfunction is strong enough, go into the program type in the chat box, I need an exercise modification. I have trained the AI bot, to give you the first five most common exercises really, out of probably over 1000 requests, these five exercises that you're going to get an automated response for are probably about 900 of those requests. So I took the common most asked exercises for modifications, and I gave you variations to try. And if you don't like those, then I gave you general exercises to swap out.

So right now there's going to be a little bit of us figuring out what works for you and you being involved in that process. And then hopefully, in about two months, we're going to have that just automated, seamless, beautiful and easy. So I say all that because I get questions on spinal fusion, joint replacements, arthritis, things where there's structural changes in the joint that make exercises hard. We just have to type it into the chat box, and I will serve you up some great alternatives for them.

Alright, we're moving on. Next question that I think is going to apply to most people what time of day is best for me to do my routine? It's kind of like answering the question, what is the best routine for your back pain? It's so specific per person, because everybody's life, environment, lifestyles, habits, rituals, routines, it's different.

So here's the only way we can actually answer that question. Don't do this in phase one, I want you to, if you're in phase one, just do it. However you can to be consistent daily, don't care if it's morning lunch or evening. Try to be as consistent as you can. If it's random every day, it'll be hard to really be consistent. I want you to think about building a new habit, just choose the time of the day where you're going to have the most success and time doing it. And do that every day.

All right. Phase one is about us figuring out what are the routines that help you. So I don't I want as little variation every day as possible. So you can stabilize these outcomes. Once you're in phase two, and the program becomes more custom based on your feedback. I recommend you spending a week doing your routine in the morning. Jot down how it went. What was the day like what was work? Like what was nighttime Dinner? Dinner like? Then the next week spend a week doing the routine at night? How'd you sleep? How'd you feel waking up?

Only you actually doing the research and becoming that scientists yourself to figure out what works best with your body moving in the morning, moving at night? Can you actually answer that question? And it's only after you do it for a set period of time? Do you get to see the benefits? Oh my gosh, I sleep 10 times better when I do it before night. If you've got a really big problem sleeping, it's hard to restore the body if you're in a lot of pain and your pain is your alarm clock. So yeah, you should probably do it at night. So you can sleep better.

If you notice your pains, the worse in the morning and you doing your routine in the morning helps you get into work and provide and support yourself and your family and your life. And you probably want to do it in the morning. There are some of you where you might actually want to double down do it in the morning in the evening. Some people based on the severity of the problem, we could use a little bit more work. So if you have the time, try both try morning and evening. And again, see what happens doing it two times a day to answer what do you need.

You're not going to have to do that forever. But we might have to do that at the start to really offset the years of problems that you've been experiencing, that your body's adapted to. Okay, next question. Let's see.

My knee feels rotated every time I do my routine but I don't feel rotated while walking. Let me generalize this for the group. You could actually probably feel pretty great. That's relative. You could feel okay through the day. And then when you do your routine, you feel a little worse. You feel a little weird. You feel Twisted. Have, you maybe actually feel more out of balance, doing your routine? Without getting too much into the science of it, there's exercises that are called closed chain exercises, where you're like really stable, your body's really supported, you can't really cheat or compensate it's like really specific motion. And then there's exercise like open chain.

Open chain is not as stable, it's the body's moving around in a lot of ways. Let me give you an example. A closed chain exercise could be you sitting down on a couch, in alignment with your ankles, knees, and your feet pointing forwards. And we're just getting really simple, nice squeezes, it's close chain, because our joints are fixed, my feet are flat on the floor, my legs are aligned, and I'm doing a simple motion, it's really hard to cheat here. If I've got an imbalance, wow, I'm gonna feel it, I might even have knee pain, doing something that will eventually be good for me. Because I can't cheat my way out of this, I can't twist and Shift and rotate and compensate and move my body in weird ways to not feel any pain, the exercise is actually forcing you to deal with the problem.

Now that same person with a hip problem and knee pain, an open chain exercise could be walking. Well, when I've got an open chain, there's a lot of variable motion in it, one leg is on the ground, the other leg is lifting up in motion, I could literally hide my hip and knee problem when I walk. If I just shift my body to the left, rotate it a little bit to the right, I don't even have to feel my twisted knee. I feel pretty good walking. But doing my routine sucks because I actually have to feel the problem.

That's not a bad thing. Actually, you doing a routine and aligning your body and feeling that things are off is actually a testament of how the routine is bringing your body back to inline alignment. You've your nervous system has just normalized misalignment with movement. And the routine is basically recalibrating your compass. It's not allowing all of those variable deviations and twisting planes of motion for you to just create movement. We are like backing your movement problem literally in many exercises and figuratively into a corner and addressing dysfunction head on.

Which is also why this stuff could hurt. It could not feel fun and great and amazing and relaxing. This could actually be quite intense sensationally because you're no longer allowed. The ground, the floor, my cues, the positions are not actually enabling this problem to just run away. We're dealing with it. Now, this is why the question becomes how hard do we want to deal with it? And it's never that hard. The answer is never that hard. It's always gentle, it's soft, it's kind, it's called, let's try to teach ourselves how to move better.

I hope this stuff is making sense. I'm going to take probably one or two more questions, we got 20 minutes or so left, and then I'll look at the group chat. I know it's popping off here. So I want to I want to be mindful and be helpful for the people who are showing up live. Next question, how the hell do I relax my body? During my routine if I've had a stressful day?

First of all, love this question. Because you are literally understanding how your emotion is impacting your capacity to move and feel which is beautiful, that connection is strong. So here's my advice. Simple. Download a meditation app, do my meditation, if that's helpful, it can be a little cognitively. You know, if you've had a long day listening to somebody guide you and coach you could feel like a lot. Try my meditation program. Because the comes with the program.

That could be an easy, low hanging fruit to try. If you don't like my voice, don't like meditation program. Okay? Try a different one. CO download headspace. 1213 bucks a month, do a guided meditation to just take you out of that headspace that stress space and maybe bring you a little bit more back into your breath and body.

So option number two, option number three, and I'm going to be very I want to tread lightly with this one because this is not for everybody is breathing exercises. Check out the Wim Hof Method. Go go check out the book breath by James Nestor, and there are very quick ways that you can regulate your breathing, by changing your tempo that could immediately change your biochemistry and take you out of sympathetic fight flight freeze mode, and bring you back down into a parasympathetic state.

I don't want to be too specific because everybody, you know, I don't know if there's cardio respiratory disease, I don't know if there's blood pressure issues. So if you have those problems going on, let's let's not just go casually explore the stuff, I really want you to take a much more structured approach. But you know, if your breathing ratio is usually one to one, one to two, second inhale, one to two second, exhale, that's a very labored, stressful breathing. Think about an animal that scared it's rapid, it's fast, that ratio is very fast and quick.

If we can even slow down that ratio to one to two, one, second, inhale, two, second exhale, or two, second, inhale, four, second, exhale, three, second, inhale, six second, exhale, if we can spend double the time exhaling, we can actually get our heart and our circulatory system to just calm down or nerves to calm down. And a couple minutes of that could be a catalyst of you snapping out of that stress response and getting back into your heart in your body to then facilitate better work with this.

Again, we could do a whole class on breathing. So there's a lot there, but I would not even do it justice. I'm not a breathing coach, I've just learned what I need to do to take myself out of that sympathetic state and activate that parasympathetic. And I want you to become your own expert, too. So check out those resources. Okay, we're going to do one last question. Why do I always favor the left leg? When standing? Sorry, one last pre submitted question, why do you always favor the left leg when standing, because you use it better, it's, it's really simple, you're favoring the one leg, left leg because you can use it better. But the problem is not the other leg, the problem is not the left leg, it's both regardless of the imbalance, whether the left leg works more, there's the right leg that's not working. Well, that is the problem. And the left leg is on overdrive that's hijacking your load, we need to change both legs, if we're going to do this. That's why at no point in the exercise, do I give you advice to spend more time or effort on one leg, we have to treat both sides of the body the same. And if you're somebody who's got a hyperactive side, and an inactive side, you probably those words might not mean much to you, if you've got a tighter side. If you notice that one side is tighter than the other, you're experiencing how the right side is not working well, with the left side. Many of you on this call might actually have a right ankle, right knee right hip and right shoulder noticeably tighter than the other side, you've lost that bi directional rhythm of both sides of the nervous system and muscles being capable of working well together of receiving stress and producing stimulus. All right, the only way we're going to fix that.

And this is what's counterintuitive. It's not stretching the tight side, strength in the weak side, your we can't separate sides with the body. When you do something to one side, even if I'm doing a shoulder stretch to one arm, I'm still doing something different on the other side to create that stretch. If we approach imbalance with imbalance, that doesn't equal balance, it actually perpetuates further imbalance. And that's that's very counterintuitive, and believe when I've chased that road of let's just focus on the weak side or the tight side or the strong side. If there's dysregulation and there's imbalance, we have to give the right side the same orders as the left side and over time and patience and practicing consistency. The overactive side is going to calm down. The underactive side is going to up regulate, maybe it's not perfect, maybe a teeter totter is back and forth a little bit until we can find homeostasis, and that is when these problems become resolved.

Cool, I'm gonna I'm gonna run through the chat some of the other pre submitted questions I think it would be it would be challenging, a little too big to tackle because they're really specific

Okay, let me see Kasia. So you don't understand the assessment. Sometimes I say every movement is easy when I still get a zero for intense pain.

Firstly, I want you to see, can you share that in the group chat in the chat in the program, I want to look into that to see if that's like a technical issue. How I've conditioned all of the responses is each response has a numerical value to it. So if you say that you're in pain, or there's limitation, or their severe imbalance, it's going to give you a function score of zero. If you say that you're pain free, and you can execute the motion, and there is no imbalance, there is no compensation. There's no dysfunction present, it's going to give you a higher rating of a three.

So the assessments aren't ranked on easy, they're ranked on function. So either there could be a technicality problem, which we have to look at. But maybe I would recommend going over the start part that explains the questions, I think, in a little bit of a different way. Because if you're answering them from an E stand point, you might, if you're if you're saying they're easy, and you have pain, that's why you're still getting a score of zero. I don't know if that makes sense.

Let's first X out the tech issue, submit that problem exactly. When you're logged into the program into the group chat, we'll take a look at and get you the help you're looking for. Okay.

Hello, Clark, after standing for a few minutes, my head goes numb and my lower back pain becomes intense. Is there a stance that would be helpful while I wait for the program?

No, it's It's actually probably not one stance, it's probably the fact that we're not moving. And when you're moving, just kind of as I was explaining before, moving walking is an open chain motion, where you can get a lot of weird funky movements in standing is more close change where close chain where things are fixed, sitting is more closed chain, you can't really wiggle out of it.

So oftentimes, when we're still is when we experienced the most amount of problems, how many of us have back pain only when we're sitting, or standing or driving or laying down. But like we're fine, we can actually run we can walk, we can do things with minimal pain. It's when you bring the body out of motion, does the lack of emotionality present itself?

So I don't think there's a perfect posture or stance I think you need to right now in the stage. Just keep finding what how can you create variation when you're standing? So you're not just like in stasis, and allow the program time to do its magic.

Oh, cool. Mikayla, I'm glad you needed to hear that today. I'm not sure what you responded to. But I hope something was helpful. Okay, what happens, Daria, what happens to the comments, we leave after a rating. We store the notes in the comments. So we can share them with you to help you make decisions on what the next steps are. Right.

So the more notes the more comments that you make, the better time and the more accurate the program's going to be because you have more information. If your notes are good, great. liked it. That's okay. But if you have like six routines that you say good, great, liked it hated it. It doesn't really give you a lot of information. So notes and comments should be descriptive. I really enjoyed this routine because I felt like it helped me focus on my shoulders and my shoulders are really problematic. I should probably consider keeping this routine around, just based on how challenging it was. Or, Wow, this routine showed me just how neglected my feet had been. I cannot believe how hard those foot exercises are. I think there's a lot of value in keeping this routine around because it showed me what's not really happening. Okay.

Oh Colette interesting. So you find for yourself, your body goes into panic mode. After trying a new set of exercises. I take a day off and start back the next day and have no problems. Yeah, you know, it's it's an I related a lot to working out because I think a lot of people will get it. If I'm not like I'm a runner, and I do these movements. I'm not a tennis guy. So if I go now play tennis. They're my it'd be a little bit of a What the what, what, what are you doing what, what movements and rotation patterns with these we're not used to this, this isn't a part of your daily routine. I'm I've actually never been golfing. But even though I'm strong and I've got great function, I bet if I went golfing 18 rounds, I probably feel weird, stiff, tight and a little funky the next day, because we're all human beings and we're all nervous system that's responding to things.

So yeah, you doing a new routine, there can of course be this like little knee jerk recoil, until it's like, oh, okay, I get what I'm trying to do. And then there's functional change makes a lot of sense. And I hope my cancer helps frame that. Daria, you're on day 10 of the mindset program and wishing it were longer than 31 days. Maybe I need to create another 30 days. That's the maybe that's a green light I'm looking for.

Rebecca, I don't know if my pain is worse. Or if my tolerance is decreasing. Maybe it's both. It's sometimes it's not either. Or maybe you're just more irritable, because you're more frustrated that the pain is here. Or maybe if you're like me, I like started doing self care. Like I'm teaching all of you. And my I was getting more irritable, because I wasn't taking care of myself and I'm in pain. Now I'm taking care of myself. And I'm like, a couple of weeks consistent with that, heck, why aren't I better? Why aren't I Sure. And I noticed progress. And it was almost like my expectations made me more irritable, because it wasn't understanding the true nature of what what really is the problem here. It's how long I spent and dysfunction needed time.

So maybe, yeah, maybe your answer is actually both. And maybe there's a lot of emotionality right now showing up for you that's fueling the lack of toleration that you might normally be used to try the mindset program. And if you have done it, try it again, and try it again. Watch what it does each time you do it to that tolerance level. Okay, cool.

Um, maybe we have time for one or two more, again, I'm going to try to be as helpful as possible. So let me just field what I think might apply to the, to as many of you nice, Rebecca, it makes more sense. And you've heard in years.

Mikayla? Yeah, relaxing music getting into neutral position is a great way to unwind. For me. Last thing I'll say, I've actually found using stressful exercises is a great way to enter a more relaxing environment. If I'm really stressed out, or it's a tough day relationally if there's just a lot of emotions, it's so freaking hard for me to just drop down into the ground and be without motion and relax and breathe. It's almost like too great of a jump.

So sometimes I do harder exercises like the standing arm circles, I do the foot rotations. I'll start off with the wall air bench, just something to bring some intensity that almost meet me where I'm at. And that almost kind of allows me to slip into the routine a little bit easier. And that's just that's a tactic that you'll learn the more time you do this

okay

Danny, I've been experiencing a flare up in pain since I've started. Is it possible that doing? Well, but then the pain flares up because the routine is bringing the imbalance to the surface. Like my brain is noticing the pain again.

It kind of goes into what I was talking about, which is maybe before your body has actually normalized, high levels of deviation and faulty dysfunctional movement patterns. And the routine, though healthy, though great, though. Restorative and biomechanical nature. That doesn't mean it's a great experience. And that's the emotional that that's the hard part of this process.

And many of you probably 80% of you are going to have a very, at least some great wins and notice a lot of momentum. But for those 20% like I was in that 20% Where things didn't really work the way that I thought they We're and my body kept having adverse and weird reactions. Yeah, it's that's kind of just where we're at.

And the option is not doing this stuff, and allowing that normalized dysfunction. That actually probably feels better to just exist. But then the question is like, how much longer can the body get away with that before it runs out of its tolerance with dysfunction? And so it's it really comes down to like, can we start chipping away at this now? In gentle ways? Can we play with intensity? Can we maybe move on to different routines and come up with a better strategy to not barrel our way through it every single time?

So this is where strategy comes in, not strength and power and intensity. I want to check in with everybody, I've been hammering away at some really big topics. I'd love a simple answer. And it's okay. If it's a no, I won't get my feelings hurt. I just really, I'm here to serve you. And if I can do better, I'd love to know how. But just kind of like yes or no, you know, is this helpful? Are you getting something out of this? If you'd rather say no, privately, you can do that. If you'd rather give feedback privately, you can do that. But yeah, I really want to just make sure that this is like the stuff that a PT never sat down and talk to me about, because it was a revolving door business and No, no diss on them.

This is the stuff a chiropractor, and a doctor never sat down and like held my hand through. This is the stuff that actually puts the pieces together, underneath and in between the exercises. Okay, great, yes, helpful. I love that maybe I needed a little validation that we're on the right track. And there's value in doing this, I think, literally 50 of you have stayed the entire hour. So that's beautiful.

I'm going to be uploading this to the program tomorrow. So if you need to go back, this might be really helpful. If you really familiarize and remember your routine, gone, you know, put this in your headphones and just listen to this as like little reminders. Go on a walk and just be reminded of these little lessons of what what are we doing here? And how can we check the emotionality of this and reframe a question that we've been asking.

So I also have about two, is it 200? Now that I also have about 130, other hour to two hour long workshops, should you just really want to go off the deep end. And a lot of them cover kind of some similar things, but in totally different perspectives. And sometimes I really go off the wagon with really specific issues. So you can always check the chat logs and see if any of those might speak to you. But I say all this because the answers are there. I wish I could just spoon feed it to you and give you the instant.

Yeah, you go do this, you go do that you go do that. This, we have to deal with the exploration of this because that's what's going to get this through. And if if you can bring the patience to this process, this is going to be a hell yes. But we got to bring that patience. And that was really hard for me to do. I started and stopped and quit many times until I just was tired of doing that. And actually went full speed with this with this line of work so great.

So yeah, ADA. So you're early into this and you're still in the Pain Assessment toolkit and absolutely overwhelmed. Yeah, you know, finding that balance between underwhelmed definitely don't want anybody being underwhelmed. It is overwhelming, because this is, you know, not as it not only is it my life's work, but this is the again, it's the stuff that is not being shared to the people, why protocols have failed them. This is for the people out there who have done the things that have like promised a work, but like why haven't those worked?

Because they're missing structure. They're missing strategy. They're missing process, and they're missing the if then if this happens, what do I do? If this happens? What do I do? They're just linear. Hey, you got back pain, go do this. If it works. Cool for how long? If it doesn't work on I don't know what to tell you. I can't help you go see somebody else. It's overwhelming because there's a lot of structure and strategy and process to this and one day at a time. That's all you can do one day at a time. And I know it's gonna feel like a lot at the start. Because there's a lot that we have to change and it won't feel like that forever. You will get into your groove and this will become just an effortless extension of your life like most things are that are hard at the start.

Holy hell, it's hard. Maybe learning a new instrument starting a new job. This is just like what is going on this. This sucks. I don't know if I can do this, but then you know, and you find a way and and you carve out your own path. So Alright everybody, I appreciate all of your just patience and being an audience and being a great audience and keeping the chat kind and respective. And, you know, I know what being in pain does and being frustrated does. And for you not to bring down emotionality, emotionality and projected onto me or the rest of the group, it's really helpful. And I want to recognize everybody for showing up in a really meaningful, supportive way as a community.

So all right, I'll upload this soon. I will have a featured system on next week's call where you can submit questions. I didn't have any guidelines before. So it was just random chaos. And the sessions were in as structured as they were tonight. So I will have an automated system a place next week. So you can submit your question ahead of time. And I will have guidelines. And if we can stick to the guidelines, and I'll be very specific about what those are, then we've got a very high chance of me being able to elaborate going really deep and answering your question, while also making it incredibly valuable for everybody else here.

I want that for you. And I also want that for everybody else that we can all get something of value from each person's question. That's how we're going to learn and change this thing as a group. So Alright, everybody, we'll talk soon. I hope this was helpful. Let's get another great weekend. See y'all next week. Bye, everyone.