All right, what's going on everybody?

Let's have a great call tonight. How about that? Hope everyone's doing well give me give me just one sec.

All right, this is my first time trying decaf, because I love coffee. And I'm hoping this doesn't turn into a ridiculously long night. I heard that it still has caffeine in it. So I'm hoping it's not too much. But that's how my days gone. So I'm gambling with a good night's sleep. We'll see. Welcome everybody. We're gonna go in in probably probably two to. So if this is your first time on these live weekly group coaching calls, I'd love to, I'd love to know that why don't you type in your chat. And if you also want to share where you're calling from, that's also really cool to hear from as well. It's always great seeing the impact that this program has all over the world. So we'll give it a couple more. Maybe like another minute or two to allow everybody to come in. I'm gonna get this meeting setup. So we don't have all these start. Stop believe sounds great. And, and G and. Cool. Welcome. First time. Let's see from Melbourne, Australia. That's very far away from where I'm at. Welcome. Hey, Dad. Thanks for coming. Danna Deena. I hope I don't butcher these names. You gotta bear with me on it. You're a newbie live in Michigan, but too far from a good beach to make the winters worth it? Yeah. I hear ya. I grew up in in Denver, so Midwest, and I understand what those what those winters are like. Shawna, first time to Thunder Bay, Ontario. That place just sounds really cool. First time from Queensland, Australia, Albuquerque, New Mexico. Spent some time in Albuquerque. lifetime ago really cool place. Greetings from Sydney, Australia. Ottawa. All right, we got Canada, Australia, and maybe a couple other places around the world. Excellent. All right. So actually Quick, quick question to everybody. I know that many people are new here. But we also have a lot of vets on this call. Typically, these live group weekly coaching calls is all answer a lot of either pre submitted questions, if possible, I'll turn to the chat. You know, my number one goal right now is to just provide value for you. So if that's directly answering your question, if that's you getting an answer to a question that maybe you haven't thought about asking, but it could be very helpful, I highly encourage and recommend as many people say, on this call as possible. And also, let's maybe do it in a good position, if it doesn't feel good to sit up, right, depending on where you're on the program. If you know neutral position, lying on your back with your legs over a couch or a chair, that could be a great way to tune into tonight's workshop. But typically, I'll host these calls, let's plan on going an hour, maybe a little bit over, never under. And my question to the group, I want to get a feel and a read on if anybody would do this. If I were to hire a breathwork coach to come in in the next couple of weeks. So instead of doing a live q&a with me, but somebody who would actually lead a breathwork Class A session, would that be something that everybody's interested in? And it's okay, if you don't know what breathwork is? I can I can talk about that as well. Oh, my gosh, we're getting immediate yeses. Yes. Yes. Yes. Love breath work. Okay. So I'm going to bring in, I think that that was just a permission I needed. Hey, Tony, thanks for coming tonight. I'm gonna bring in a breathwork specialist who has a background, it's trauma informed breathwork. So this is a lot of that deep emotional release. And one thing that I want to just gift everybody here is the experience of what it's like to utilize your breath to create some energy and movement in the body. You know, many of us are here because there's a long history of chronic pain, and that when you're exposed to pain long term, it just puts your nervous system in this fight flight freeze things are tense, there's a lot of rigidity or apprehension when it comes time to be in our body and move. And breathwork can really help put you into a downstate it can take you out of that sympathetic fight flight Freeze, freeze tense mode and bring you more into this parasympathetic state or reoxygenate tissue with lower blood pressure. Actually relax and calm down the nerves. And just doing breath work before your moving routine could actually have an incredible impact. So It sounds like that a lot of people here are open to that. So just really quick, I loosely planned it. I wasn't going to do it if nobody wanted to do it. Let's see, I think we talked about give me one moment. You know, I will, I will announce it on next week's call, what date that we are going to, we're going to try and go with. So it'll probably be in the next two or three weeks, I want to move pretty fast on it. And I will also have her send out some newsletters and flyers to inform everybody, because I want as many of you as as as informed as possible. Okay, that being said, let's, let's get into it, we got 60 people on this call. For those of you who don't know, my name is Vinny, founder of pain Academy. I'm going to be running you through tonight's group coaching workshop. As I mentioned before, you know, my intention of this is to just help you guiding people through the process of restoring movement impairments. I think many of you know, this is not an overnight thing. These injuries and problems didn't just happen last week, they probably been days, weeks, months and years in the making. So it takes time. And it's something that I've shared many, many times. Let me get everybody on mute. You know, I've shared I've shared many times that the unsexy truth about healing is that it takes time, and it's slow, and it's steady. And I think we all want these really big aha moments. But the big breakthroughs only happen after very consecutive little micro breakthroughs, just these little moments where we come down to the ground, and put in the work with our body. So this is a process of just set differently. This is a process that takes time. So the more you understand this process, the easier it is to give it that time, because you understand what it is that we're really trying to do here. I think many people are here, because they've done the quick fixes. They've done the chiropractic adjustments, or they've chased the pain, they've gone after the massage. And that can be quite helpful. But if you're not left with something to do in between the appointments, it's just a matter of time until a lot of these problems come back. Unfortunately, for many people, not everybody, but many. So understanding this process is really crucial. That being said, I'm going to do my best to answer as many of the questions submitted ahead of time as possible to my coaching team that I've collected over the past week. If I don't get to your question, it's not despite you, maybe it's just too hyper specific. But I want to provide as much value and benefit to everybody collectively. So I'm going to take your question and reformat it. So we really talk about the either philosophy of what it is that you're really asking. So instead of telling you what to do for knee pain, let's talk about how to approach knee pain, right? This is about strategy. This is about structure and discipline. And that's what I want to really have everybody get to with this class. Dina asks, How do we submit questions in advanced, most people just type into our head coach. So if you log into the program in the lower right hand corner, there's a chatbot. It is run by AI for a lot of repetitive questions. But I also have a live team that also manages that chat room as well. So if any question is not answered by any of the responses that I've trained this, this AI bot to be able to reply to people, then it's submitted, then it's submitted to my coaching team. And if we can address it on this call. That's just how it's working right now. Within the next week, I'm going to have a submission form. Everybody where you went to login to this live group coaching workshop, I'm going to have a form that you can submit your question ahead of time to secure to secure your spot in the queue. So all right. That being said, there are a couple of main questions that I think are going to serve the majority of you. So let's get through the big bucket questions first. And then and then I'll jump into the group chat and provide value to the people who showed up live. All right, so the main questions here are my routine is causing me pain? Should I pick a new one? I'm gonna give you the short answer. My short answer right now is I wouldn't just immediately jump to a new routine just because it causes pain.

Unless your relationship with pain is I can't I can't stand it. I just want to feel better right now. So allow me to explain. All of the exercises and routines in this program are rooted in the tendons of our biology, our biomechanics, what are the minimum functions that us as human beings need to move to walk to stand to sit to bend forward? Nothing in this program is going to take you in a really crazy high risk of injury is way to a state of moving the body beyond what it should be able to do. So this program is about restoring the basics of movement set differently, we're going to ask the hips to be hips, we're going to restore the knees, natural range of motion, how the ankles, knees and hips work, basic stuff. If a routine causes you pain, that doesn't mean it's bad for you. What that routine is showing you is that these minimum functions, whether it's getting your hip or pelvis, or back to move, their severe, just asking the basic muscles to perform a basic role is overwhelming the nervous system and the state of how your muscles are functioning. That's not a bad thing. That's actually an answer to what your problem really is. We're asking a basic movement to exist, and it isn't happening functionally. So instead of just saying, No, I'm going to put this on my do not do list and just abandon the routine, you can do that you always have the option to do that you're in the driver's seat of this process, only you can make these decisions. But what I don't want is just all of us add to our do not duelist. What if you're like me, and your movement was so severe, and dysfunctional, that everything you do kind of sucks, it doesn't feel good. There really isn't anything that isn't without some level of discomfort or symptoms. What then do we just not do anything with her life and do we not move, we have to learn how to work through discomfort. I'm not saying push through it. I'm not saying force our way through it. I'm saying we need to learn how to work our way through it. So if there is a routine that creates discomfort, tension, or pain, my first recommendation is write that down, hey, this is what my pain level is, this is what I think happened at the end of this routine, my knee all of a sudden hurts. And the next time you try that routine, let's take a different strategy. Can we do it with less intensity? Can we focus on our breath a little bit more, can we actually try to relax a little bit more into this and try to meet our body with less pressure force intention, most of the times many of you are going to find learning how to play with how intense you're doing things is actually going to radically change your experience when it comes to corrective exercise. Most people who have severe movement problems pain or discomfort, because the problem is intense, we think we need to bring the same level of intensity. Even with simple stuff like doing little knee pillow squeezes. It's such a simple motion. But if your hips don't work, like we really try to get it going. And then we wonder why we're a little flared up. I'm asking you to actually try half as hard as you think you should. And let's see if we can actually make some different progress here. And if you try a couple more times, and you play with intensity, you go a little slower, a little lighter, maybe you do less of the repetitions that I recommend you just kind of delicately, you know, dance to the routine. And it's still just as painful. Okay, let's mark that as a routine that really challenges your dysfunction. We're not marking it as bad. We're marking it as that challenges our dysfunction, we're gonna give it a low star rating, and then let's move on. And the hoping the idea is that the different routine will improve your function in a different way. I hope that makes sense. That could be a really lengthy conversation. It's not just a Yep, move on, stop doing it or know keep doing it. There's nuance to this. And the nuance is the strategy. The nuance is how we learn how to show up to do these exercises. One thing I want to be very clear on if if you pull anything from me tonight, I want it to be this one thing that I'm about to say next. The exercises that didn't work for me are the same exercises. That did work for me. It was how I was doing them that changed. Okay, so the exercises that I'm showing you, they kind of helped at the start, like it made sense. But I noticed I was more flared up after doing these exercises. Not because the exercises were bad for me. I was bringing this old school division one athlete mindset this, let me just tense up my breath and, and fight my nervous systems way through these movements. I never learned how to actually calm down a little bit and find easier gentler ways to do it. And I was blown away. It was so counterproductive and counterintuitive, that the easier I tried things, the more effective they became. That didn't make sense to me at the time. So I hope I hope part of that question response makes sense. Makes sense. I want to turn to this group chat because it seems like a couple of people are chiming in By the way, let me know if there's any any questions about that. There are two main questions that are popping up in this chat. One of them is from Jesse. My question is, why do we do the routines and Phase One five times in a row before moving on to the next one, rather than rotating through them? That is a great question, Jesse. One of the simplest ways to answer this is, first of all, you doing a routine once could give you an experience of Oh, that was a good routine. I like that. You doing a routine twice? Gives you more data? How did you respond the first day, did you like it as much second day, maybe the first day, it was a neutral, it was it was underwhelming, it didn't really make that big of an impact. Maybe they to kind of the same thing, it was challenging, but no real noticeable effect, we start doing it a few more times, and the nervous system starts to immediately respond by asking you to do the same routine five days in a row, we are doing two things. Number one, we are asking our body to practice these motions to see what kind of value is actually here. If I'm going to help you design a program, it would be inconclusive and very inaccurate. If I were to just give you a routine once and have you make up your entire opinion, and perspective on one experience. By doing it multiple times, we get to have multiple experiences. And that means Jesse, you get multiple data points, multiple experiences and exposure to these movements for you to actually determine, hey, Was this helpful for me? Did I enjoy this? Was it beneficial? The second reason why I asked you to do this five times in a row is the body fluctuates. Your body on a Monday is different than your body on a Friday. Think about it. After the weekend, what do you do on the weekend, probably you live an entirely different day on the weekend than you do the work week. Let's talk about a desk worker, because I think that's probably just making an assumption a lot. A lot of us. If you sit at a desk all week long, there's not a lot of movement. If you then go into the weekend, and you are not spending eight hours at a desk working on your computer, you're probably more active. And some people feel better on the weekends. Well, if you start your routine on Monday, you're technically doing it coming on the tail end of two big days of motion compared to your actual regular work week. So your experience on a Monday with a routine is going to be quite different than your experience on Tuesday and Wednesday and Thursday and Friday. I'm giving you multiple data sets and asking you to be consistent, so you can understand how valuable this routine is by giving it to your body on a little bit longer of an exposure cycle. I hope that makes sense. We are trying to collect data. And that's what phase one is about. How do these movements make you feel? How valuable are they? How hard are they for you. And you might find your experience day one is actually different than your experience day five, I need you to look at the routine after spending five days with it. If it were up to me, and it would drive everybody crazy, you would be doing one routine a month. But nobody's got eight months to do a routines, it would be way too slow and boring. But understanding how the body really works. You would learn so much about yourself. If you did one routine a month and stuck with it for 30 days, especially women because women's bodies fluctuate very cyclically, depending on on their menstruation cycle. So you being very consistent with one routine can help really understand as you're going through massive inflammation cycles. What is the efficacy of this one thing? men's bodies fluctuate too, but it's usually hormonally a little bit more stable. So you're probably going to get a little bit more accurate data sets early on. I hope that answers your question. That was a great question, by the way.

So next question coming through on the group chat is wall sets are super difficult for my knees. Do you have an alternative? suggestion, and it sounds like a couple of people agree. So just for the record, because I know we've got some new people here. Let me just remind the group class what wall sets are. And then let's talk about some modifications. And don't worry about remembering this. This is recorded and you'll be able to watch this replay a little later. For those who who don't know. This is a wall said standing up against the wall feet out, walking down into this position. It is a great way to strengthen the tendons structures and the muscles of delay. But if there's a lot of weakness in the tendons or the thigh muscles you could actually experience this is very uncomfortable for my knees. Recognize that this is your experience at this Start because these soft tissue structures are not used to consistent load like this. And over time, that will get better. But that being said, you don't have to force your way through this. One simple modification is and I don't care how low you go, what if you were to just do a gentle bent, it's just enough to start loading the soft tissue structures get a little bit of load and pressure on the knee, but not enough to where you're actually exceeding what the tissue capacity is. So one simple little modification is, is just come up higher, I don't care how low you go, you might find that only an inch or two is actually enough to start communicating and waking up this neuromuscular connection here. Now, that being said, for some of you, even just doing a couple inches is really problematic on the knees. So if that's the case, then we've got to find another way to modify this. Now to remind you, the wall said, is to strengthen the leg muscles, because the stronger your legs are, the more you get to do things like stand walk and said, with significantly more comfort. So here's the modification. And it's up to you to control the depth. Let me try to try to move this back a little bit. And by the way, because we're talking about modifications, this would be a great time to share if you have any other exercises that you need help with modifications, anybody else on the group? Okay. So the exercise that I'm going to recommend as your modification, it's actually a progression, which is harder, because it gets more muscles involved. But the recruitment on the knees is lower. So you're going to start off standing. Hopefully, you can see this from the front view, ankles, knees, and hips are line, okay, we're not doing wide, we're not doing one foot rotated, everything is going to be as relatively aligned as possible. So this is the front view. From the side view, this is a cue that not a lot of people teach, when it comes time to squat, you're going to shift your body weight forward, so you can feel the weight and the front of the foot, you're going to shift the bodyweight backwards, so you can feel the weight in the heel, you're going to do this a couple times, until you can feel where's that sweet spot, where's the middle of the foot, this means that you've got equal pressure on the front and the back of the foot. In other words, you're actually using all of the support structures, and you're not creating an imbalance by leaning back or just dumping your weight forward with your heels lifting up. So once you find this nice equilibrium between the front and the back of the foot, hands up straight shoulder height. Again, I don't care how low you go, this is fine. We're gonna do two minutes of a squat. And when you're squatting, lean forward, feel the pressure in the front, feel the pressure in the back, and you want to find that sweet spot. So you're using your entire foot, and obviously go down to a level that challenges you. At the start, I could barely maintain this and I was dying and my knees hurt. Because my ankle, knee and hip, we're not used to working together. Over time, the stronger your legs get the lower and deeper that you can hold it while still maintaining that foot pressure. So we just have to start somewhere. Let's get more muscles involved. And that should actually alleviate some of the pressure on the knee. Please let me know if that doesn't make sense. Try that little standing squat. I'm going to redact what I said I did say two minutes, I just want you to try a minute Hello, go for 30 seconds. Let's just try to talk to these muscle groups and functions. And maybe for you for those you who your knees hurt. Maybe you start at 30 seconds and you build your way up to a minute over the course of a week or a month or two months. You have to start wherever you're at and build up from there. Hope that makes sense. Okay, question. Can you explain about rotation where it can appear in each joint or muscle in the body? Why does it happen? What needs to be done in order to calm it and return to neutral a symmetric posture when both sides are exactly the same? Okay.

Really quick, this is what rotation is. So imagine I'm facing you. Okay, my chest is facing you, my hips and pelvis are facing you. Rotation can show up in a variety of ways. Rotation can show up as the trunk starts to rotate clockwise. the ribcage rotates this way, or it can show up as counterclockwise. So this is how rotation can show up in the upper body. Another way rotation shows up is if you're standing relaxed and at rest, the palm should face inward. Rotation can look like this where one joint one arm is actually contorted and twisted in the elbows flared out. This means we're going to have some shoulder issues because it's held In a rotated position, another way rotation can show up is again, if my pelvis is facing you, it can rotate clockwise or counterclockwise. Same thing with the knees, one knee can be stuck rotated out, rotated in. Same thing with the foot. The bottom line is rotation shows up when proper function is lost, for my body to be neutral, and face you fully, even when I even when I move, for my body to continue facing you means both sides of the body are in balance. When one side becomes over dominant, when one side kind of checks out and becomes underactive, that dominant side usually is thrown forward. Okay? So rotation will typically come from when we lose that balance between our right and left sides. Rotation can also come from injury and joint dysfunctions and limitation. We rotate to move, think about when you step your right leg forward, you step your left arm forward, our body is always in rotation to move. So we use rotation as our primary form of motion. But what happens when a hip can no longer move? Well, well, we're gonna have to excessively rotate one way than the other. And the thing about rotation is, is we can, we can normalize it. So many people don't know that they're actually rotated yet their body is really corkscrewed, one of the ways that you can see if you're rotated is take your shoes off, look at the bottom of your shoes. Notice how the heel tread the wear patterns are different. That's rotation showing up in every single step with your gait pattern. So rotation typically comes from a loss of bilateral, so balanced muscle function, and acts havoc on the joints. Okay? When we move, we should be able to rotate left and right and have this really nice rhythm of movement to us. When our body becomes stuck in these twisted rotational patterns, we can rotate one way, but not the other way. So we we basically give up our body's ability to absorb force and impact. If walking doesn't feel good. If standing doesn't feel good. If running is unavailable for you. It's usually one of the first signs that the body is in a rotated position. Because it's now become a rigid system, and cannot fluidly absorb shock and impact forces. Almost every single joint we have is designed to rotate in some way, shape, or form. And what brings the joints back to neutral is balanced around the muscle groups. What many of you are going to find is we've lost that muscular balance, the front works harder than the back the left works harder than the right. And so begins this contortion process. Why rotation happens, it could be 100 reasons. It could literally be from the way you developed as a child, it could be from how you saw your parents move, and you mirrored their movements like all human beings do, we mirror the people that we spend time with? It could be from the sports you played, what sport does not have an asymmetrical movement pattern. Rowing, bilateral rowing is one and running is the other one. But even runners run around a track always to the left, that creates a lot of rotation. So maybe it was the way that you developed. Maybe it was sports, maybe you suffered a injury on one load joint, ankle, knee, hip, pelvis or shoulder and not on the other side. Maybe it has to do with a trauma response emotionally. Right? Think about if you're a human being in a fight? Are you somebody who squares off? Or do you actually assume a fight position. If you're constantly in a threatened state of survival mode, your body's going to assume a rotated position because you're literally preparing for a battle. So rotation can also have a huge, deep emotional cause as well, or emotional source. It can come from our environment, think about maybe that that mouse is further on our desk and the keyboard is so in order to reach that I've got to rotate my trunk forward. Maybe when I'm driving that left arm is always on the steering wheel. And my right arm is always on that that center console and I spend hours a day in traffic using one leg gas, brake, twist and rotate and not the other. You're going to find the majority of modern environments and the majority of modern sports breed rotation. So there's a there's a whole host of issues that can lead to rotation, and it's never really one or the Other, it's always a variety of factors. So. So the last part of this question is what needs to be done in order to calm it, you're doing it, you're on the movement program. So notice how every every single exercise in this program, exception of two or three of them, are designed to take rotation out of your body. Every minute you spend lying on the ground, gravity is pulling your body back to a flat level horizontal playing field, we're trying to reduce all of the ways in which rotation is showing up. So we can move more towards a central neutral baseline. So if you're on the movement program, which all of you are, you're doing the thing that counters rotation? The question is not how do we resolve rotation? The question becomes, how long does it take you to unwind these deeply seated rotational, asymmetrical movement patterns? I want to repeat that again, that's really important. The question is not how you're already doing the how. The question is, how long does it take your nervous system to respond? Some people can respond in a few weeks and rotation can come up quick. I don't really understand those people, because it's a small percentage of them. Most of us, it's it's months, if not a year plus, because how long has movement been ingrained in us to be twisted and rotated? How many days do we spend practicing a sport? How many of us spent holding a child on one hip with one arm cocked out to the side? How many hours do we spend like this? It's a lot. So we have to counter that with a significant amount of time. And it can be done. It's just a matter of how long do you have to do it? How severe is the rotational movement pattern? Great question. I'm just gonna keep moving down this list.

Okay, so is there anything to consider about your sleep posture that can influence good or bad imbalances? I, I would only have my opinion about this. I haven't seen any actual quality research done about how sleeping position affects the quality of your motion. I've seen some reports on the ways that you sleep could actually trigger inflammation, it could twist you up. But nothing that's actually those studies were so limited, I just didn't really think that they were they were valuable enough to make a an actual objective opinion. Here's the thing. Even if you weren't asleep in a good position, your body's going to move to a position of most of whatever is more comfortable for you. So if you can't sleep like a vampire on your back, it's probably because you're rotated. And the only comfortable way for you to relax is by putting your body in rotation. Well, if I were to say, yeah, the best way to sleep is on a hard floor without rotation, you probably be in so much pain, which would then make you more rotated because you want to get out of that pain. So it's less about what position to sleep in. And it's more about as you restore the function to your body. As rotation patterns come down. How much easier is it for you to sleep, how many more positions become available, some people can only sleep on one side, and literally then moving over to the other side wakes them up because of pain. Some people cannot sleep on their stomach, some people can't sleep on their back. It's because of the position that the body can no longer go into. Given the level of rotation dysfunction present, you will notice the longer you do this program, the it just it almost doesn't matter what position you sleep in, because all of them are accessible to you. That being said, if you do have high levels of rotation, I highly recommend grabbing a maternity pillow, those really big, thick long pillows that are used for women who are pregnant and you put your arms around it and you put both lay it you put it between your arms and your legs. And it doesn't allow if you're a side sleeper, it doesn't allow this like heavy collapse of your body, but it almost kind of supports you it kind of reduces that rotation. So maybe put a pillow between your arms put a pillow between your legs, and that should actually feel like it proportionate support your structure a little bit more

oh thanks Bing for showing people how to make my screen a little bigger. Appreciate that. Okay, give me one second. Paul asks, Can we do the wall sit with a ball behind our back? I wouldn't recommend a ball. So one of the reasons why I love I love law I love the wall set is because of how powerful it is at taking rotation out. All right, because if both of my legs are pointing forwards, and I'm sitting down like this, I would know if one leg scoots away from the wall, like this position is pushing me back to the wall, it's using pressure to drive both backsides of the hips and the pelvis to the wall. It's one of the most heavy hitter powerful ways to take a rotated knee or a rotated pelvis and put both sides of the hips and the pelvis in the same position at the same time. And it only does that because this is a very flat surface, when I started out as a corrective exercise specialist, doing like wall ball squats. So for those of you who haven't seen them, it's like one of those big stability balls, you lean up against it, and you kind of like go up and down. It's a way to do an assisted squat. What happens is, because the ball is unstable, if you've got movement imbalances, you're literally just going to train that imbalance. Every time because the ball is not a flat structured surface, it's not actually resisting your body from compensating, it could actually fundamentally increase compensation and imbalance. So unless you have reduced the rotation in your body, let's not do a wall set with with a stability ball yet. Just do them as as I instructed them. Okay, another great question. Hey, Vinny, hope you're well, this one comes from Moe, do you recommend not to lift weights while we introduce balancing our posture? Or other areas? Okay, this is a really great question. And it's really hard to answer. Because I don't know what that means for you. I don't know what exercises you're choosing in the gym, I don't know how heavy you're going. The exercises that you choose, have a massive influence over the way that you move and feel. You could be choosing exercises that strengthen your problem. That's true. And that's not, that's not a way to make you fearful of it. That's a way to just really highlight that it is possible that your exercises are strengthening in balance. Let me give you an example. If you're somebody who ankles, knees, hips, back, and shoulders don't move well. For example, if you're not somebody who can squat to depth comfortably, that's a really good sign that ankles, knees and hips, pelvis and lower back, have lost that ability to work together. So if that's the case, right, and we're going to the gym, and we're doing the knee extension machine, we're strengthening our legs, we're not strengthening how the ankle knee, hip, pelvis and spine work together, we're just strengthening a tiny part of our motion. Maybe that's helpful. But that can actually perpetuate, when it comes time to move, your body still hasn't learned how all of these joints and muscles can move together. So you choosing to do machines could perpetuate the problem. For those people who do the leg press where they're laying down and pushing forward, all that pressure is put on the leg. But all of these really important core muscles are not really doing anything, because we're leaning back, pushing the sled forward, we're using this like invented movement machine. It's actually creating an natural movement. If you're somebody who has a squat, it doesn't, it doesn't feel good, it doesn't feel smooth and balanced. And we're doing weighted squats in the gym, we're strengthening the dysfunction. We are saying whatever current state of movement there is, we're going to add weight and load to it and strengthen that problem. So if you've got movement severity, if you've got movement impairments, and you're adding load to those impairments, it can, you might feel that I'm getting stronger and the stronger I get, the worse I feel. You might also have this history of this cycle of getting into the gym, getting in shape, feeling good and then boom, injury then you're out for a while. You take some time, the strength of that and bounce that you build up, it relaxes. So then you go back to the gym again, try some new stuff. You start adding weight and load and doing the group classes. You get stronger you get more shape and boom, the next flare up. You just injured yourself again. So many people are caught in that cycle. Because the quality of motion they're bringing into the gym. The foundation's not there and they're strengthening that. So here's what I recommend. I don't want to just take an option out and then provide no solution. It's also really important as a human being, okay, so let's so that's the textbook answer. Now let's answer this as if you're a human being here. I remember when I broke my back how I would just, I mean, it was I was depressed, it was a really hard moment in my life for years. And whatever level of fitness that I could do, even if it was going out to the gym, and sitting on a bike and getting some motion, like what that did for my mentality, my mental health, and my mindset, it was huge. I don't want you to do, I don't want you to take away anything that is bringing you some level of value or self worth or satisfaction, that's really important. You can't just isolate yourself from all levels of activity, because we have a movement impairment, you have to be a human being, we've got to get you to move. So instead of taking away the gym, we have to develop a strategy. And the strategy is healing through addition, continue doing what you're doing in the gym. But I want you to add your routine before you do the workout. Let's improve the body as best we can balance and function and joint movement stability, the things that your routines giving you. And then let's go strengthen that new body, let's walk into that gym with a better functioning body than just going cold and just strengthening the problems. Let's use your workouts, let's go a little slower, let's go a little lighter, and do your pain Academy routine, then kind of introduce those movements that you're already doing. But let's not go really hard, let's not push yourself to muscle failure. Let's if you're leaving the gym with a worse capacity to move, like if you're leaving with that pump and you're stiff and tight and rigid, we probably just train the problem, I need you to leave feeling better than when you entered. And that means going slower going lighter, your workouts are now to improve the quality of motion, because we are improving the state of the body beforehand. So I recommend, number one, doing your routine before whatever activity that you like doing. And number two, let's be a little mindful. What are the exercises that based on what I've talked about, what are the exercises that are not there, they're not really natural motion. You know, unless we want strength, you know, sitting down, you know, in a position like this, let's Let's ditch the sitting knee extension machine. Let's replace those with just 10 simple little lights just get a little bit of body motion. And we've got to get more things to move and work together. And so I think what we need to do is really talk about later on not this class. But what are some exercise modifications. If you'd like to squat or push up or ride a spin bike? What are the things that you can do to support yourself while while doing those activities? That could be a multi hour conversation. So I don't want to overload you are bombarded with information. Let's add through addition, do your routine, do the workout and let's try to use your workouts to move better not just pound your body into independent. Okay. Let's see next question. So I'm just going to try to stick to the ones that I think are going to not be super hyper specific.

All right, so somebody's asking, you know, hey, I've got pain in my Achilles tendon. I think it's flared up by doing the foot exercises. Let's make this easier. You've got pain that an exercise you feel like is making worse. Okay. With that question, this now leads us to strategy. You've got a few strategy, you've got a few options. Option number one is continue to do it. The benefit of that is you seeing well is it just really pissing off the area because it doesn't really function that well. And getting these nerves and muscles to move is irritating at the start. Just like if I'm out of shape and start to work out. I'm going to not feel great, I'm going to be sore, my movement is going to feel worse, I'm probably going to be flared up because you are technically triggering adaptation and that can be painful. So is that what's happening and you just need a little bit more time. That could be possible. But maybe you feel like no, that's not it. This is absolutely the wrong exercise. I just disagree with it. I don't want to do this To skip it, we can either skip it entirely and just move on to the next exercise. Or if you log into the program, and in the lower right hand corner, you type in, I need a modification, I've put a series of substitutions, that if you feel like an exercise is off the table for you, I want you to replace it with any of those modifications. It could be simple glute squeezes, it could be simple, squeezing something between your knees, let's work on improving function elsewhere and use that as a swap. We've got some really cool updates to the program that are coming. We're going to automatically do that if you just hate an exercise, or you don't like it. So bear with us, I think we're about two months away for some pretty awesome modification features. So stick with it and see how it changes. If you're okay with it, completely skip it, or let's swap it out with a much gentler, simpler, less painful exercise. Okay, so let's see. So, somebody mentioned that they're having difficulty in rocking their pelvis forward and backward, pelvic tilt, you're gonna see this exercise a lot in the program. So I think this is a very valuable question to answer in a group setting. Or reminder, for those of you who are new pelvic tilts are when you're lying on your back, your pelvis rolls back, lower back flattens, and then your pelvis rolls forward, lower back arches. Okay? Now, this motion looks very simple. However, there are at least 58 muscles that have to work properly for that exercise to occur. The first thing I need everybody to understand is, it kind of be weird if that was the easiest exercise in the world. And it was very accessible and available, yet you had a hard time moving. That simple exercise challenges most people's main dysfunction, which is something called your lumbo, pelvic hip rhythm. It's how the hip, pelvis and spine all move and tilt and work together. Many of us don't have a lot of pelvic mobility, I sure as heck didn't. So you might notice that it's either painful, it's pinchy, it's symptomatic, you don't really have a lot of motion in the pelvis, you might find the right side muscles are working differently than the left. Beautiful, you found a main problem that is leading to a lot of other movement complications. So it's less about what do I do. And it's more about understanding, we're probably 1000 tilts away from that getting better. And that doesn't, please don't hear me and go do 1000 tilts, that would be overload. What I'm saying is, most problems that you are going to experience with any of these exercises are not problems that need a solution. They are not problems to solve their problems that will dissolve over time by you being consistent, and gentle, and patient with your body. It could be that simple. And I know many of you out there are going to find an exercise where oh my god, my shoulder doesn't move in that position, my hip doesn't rotate, my pelvis doesn't move, my foot can hardly do something. If you have that experience, beautiful, you found the thing that's actually going to help you you found a movement that is highlighting at a huge host of problems. We don't need to go reinvent a wheel and get really creative and find, okay, well that exercise is problematic. Let's go do XYZ. And that will help that just doing that exercise and you having more time and practice with it. You're getting the nerves and the muscles to work and move and communicate better. That's what's going to solve that problem. And this is where patience is really going to come into play. So for the person who feels like they're having a difficulty doing any of the exercises. My My response is somebody who's been coaching people for 12 years like this. Yeah, it makes sense. It'd be weird if you didn't. Now what are we going to do about it, we're going to be really consistent, and we're going to be really gentle, and we're not going to force our way and grit and grind our teeth and arrest our breath to get the exercise done. We're going to treat our body with our breath and our kindness and we're going to just gently move through it nice and easy. Okay

all right, let's see. Let's see if there's any other questions I think might be great in a group setting. Motion my legs fall for on the walls. to oh, this is a really great question I think is going to help everybody on a group level. So someone basically asks, What you know, what would cause pain in the groin? Because they've never had it before starting the program? Does the body start to hurt in different ways when trying to realign? That is a beautiful, brilliant question. And here's why. Although many people are going to have the experience of their movement, from the start just getting better as functionality returns, there are also going to be many people who are going to notice, hey, I've never had knee pain, my knee really hurts. Now, I've never had a problem with my groin or my hip. And all of a sudden doing this program, I now have a problem with my groin or hip what Gibbs Let me explain it this way. If you're somebody who has limited hip motion, okay, let's let's just say for this example, when you walk, you don't actually have that full extension in the head. Okay, so you've got a hip dysfunction for hip can't really extend. So you've got a shorter gait pattern. Many of you might have that, but not but might not be able to feel it, because it's been normalized for so long. All right. So let's pretend that we've got this hip problem, how you figured out how to still walk despite a major joint, not having a great ability to extend is, remember the whole rotation problem, you've learned to rotate your upper body in the opposite direction. So you can mask this hip problem by throwing your opposite shoulder more into every step. And you're now using your upper body to muscle you're using your lower back and your core to make up for the fact that this hit doesn't really moved that well. Okay, but the hip doesn't have pain. Maybe you joined because you've got back pain, maybe you joined because your shoulders hurt or your body just feels off. Alright. So now you do this program that let's say, your routine is asking your hips to extend will remember, your hip can extend. So this routine, though it is under the guise of balance and function and health and, and aligning joints, that hip has not actually had to work not only in alignment, without rotation, but it's not been asked to directly perform its basic joint motion. And we have not gotten our muscles to perform their basic job of moving that joint, for what, days, weeks, months, or years. So even though we're doing something that's great for us, we're aligning our body, and we're getting the large muscle groups to start moving the joints, you could have the experience of oh my gosh, that that hurts. Because we're asking joints to move properly in ways they most likely haven't for a very long time. And for many of you, that can be problematic. It can be quite symptomatic, it can be uncomfortable, because we're asking things to move more than they're capable of right now. I don't understand fully how somebody can have all movement patterns and movement impairments and imbalance and just feel better from the get go. Because that wasn't my experience. I experienced once my back felt better my hip hurt. Once my hip felt better, I had knee pain that I've never had, once my knee felt better than my shoulder, it kind of ping pong all over the place. Because as I was unwrapping all of these layers of compensation and imbalance and problems, other issues, other underlying issues became present. My body got so gifted at compensation and twisting and moving in all of these weird ways. And all of my postural positions, were just masking and hiding the true underlying nature, which was joint dysfunction. So I would actually propose it is more normal to experience new little things popping up here and there until your body finds homeostasis and balance again. And if you don't have a good relationship with pain, you might notice that a routine that puts you in balance, though initially creates discomfort. You might actually want to quit and just move back to your old injurious state of movement. Because that's what you're used to a new paint is scary. It's a nuisance. symptom. And when you're in chronic pain for a while, the last thing you want is a new thing to pop up. But what I always have to get very real with people about is, that's most likely the thing that we have to work through that new pain is most likely not new, you've just learned how to move around that problem skillfully for a very long time. And most likely, you don't have to force it. But most likely, the progress that you want to make most of the times is on the other side of us working through whatever that new joint dysfunction is that showing up. And that is why this process is half physical, and half mental and emotional. Because you have to manage the emotions of something new. Because we are playing the long game here. I hope nobody joined this program, because they just wanted a quick fix out of pain. Though that can happen, though this can actually become the shortest path to being pain free. We're playing a long game here, I don't want you just better by January 1, I want to help you in a year from now, five years and 10 years, 20 years. And for me to do that we have to work through all of these underlying issues that have been building up for such a long time. And that's what this program is going to I hope for many of you gently face. But for some of you it's going to be it's going to be a dose of reality, where we're asking things to move that just haven't. And maybe for you, maybe for a lot of you, I know this was the case for me. The only time I moved was when doing this program. I had no other motion outside of this this program. And rightfully so I was chronically disabled, I couldn't move I couldn't function. So at the start, yeah, I wish this process was like a Roman candles and essential oils and baths. And it was all great and healing and magical and beautiful. We've got some work to do, and restoring the body. It we got to put that work in. And I hope for many of you. You know that that might seem that might seem overwhelming. But that's what it's going to take in the moment that we get to start doing more and being more, and we meet these different versions of ourselves. We get to play with our kids harder, reconnect with our friends, be intimate with our partners, whatever your thing is that you're having to miss out on in life. I hope you now doing that thing makes all of that hard work worth it? I think it will. And I think you think it will too, which is why you're here. So this is this is the you know, this is the path this is the way forward. hope I answered that and give that justice. Yeah, so Samantha modification on the kneeling wall exercise. So there's a, I'll go over, let's spend the last couple minutes here on on modifications that I can address to. There's an exercise in the program that even though you can put a pillow down and pad yourself, you're pretty close up to the wall. And arms are overhead, which you're actually putting a lot of muscle work in your legs to keep yourself upright. If that's uncomfortable and too strenuous on the knee. Just do it standing, stand up against that wall. Let's still get the benefit of the shoulders opening up and stabilizing the mid back shoulder neck position without us compromising the knee. So stand up and that should make it a little bit easier. Okay, as modification for arm circles, many of you How hard are these? How much do these suck right now, these simple arm movements very challenging. Well, if this is too hard, and it is too laborious on your shoulder or your neck is just hijacking this motion, go lower. I only raise your arms and do what you can until you feel like you've got that ability to do 40. So maybe it's low arm circles this way, low arm circles this way over time, you're going to find that your circles get higher as we restore that functionality to the shoulder. So lower your arms and tell it until it feels comfortable. Comfortable. It's not going to be comfortable too hard exercise. Lower your arms until it feels accessible. Okay, oh great. Somebody else asked for the modification for the IoT Wallclock.

Oh, great. Sounds like people are having some aha moments. I hope this is I'm curious. I mean, look, we have 72 people who have been hanging out for an hour and you know, send me a message privately. Is this helpful? Are you getting something out of me kind of addressing These questions as a group and maybe I haven't answered your question yet, you know, I'm doing my best just just one person trying to help out as many people as I can. But I hope even if I haven't gotten to your question that maybe answering somebody else's question kind of gave you a little bit more understanding yourself. So please feel free to send me feedback, if it's helpful if it's not helpful. I want to continually evolve with everybody and find what is the best way to run these calls that serves all of you. It's really important to me that all of you get the help that you need. And frankly, that you deserve. This is the information. My God, I wish somebody took the time to just explain this stuff. To me, it was just like, in and out of appointments. And there was there was none of that like after care to really kind of hold my hand through this stuff. So so let me know what you think.

Great, so Glenn, wrote in that, Glenda you think your rating routine wrong, you Rated five stars, I thought I really needed it and wanted more. Let's talk about the routine ratings. Because how the program works is in phase one, I am going to expose you to eight different routines. Everybody has the same phase one, everybody is going to do these eight routines, how you rate them, and what your experiences with these, the ones that you found beneficial, the ones that you hated. This is what is then going to carve out your own unique path in phase two. So how you rate these routines is going to be really helpful. At the end of the day, it's going to take some collaboration, because we need to help you choose what you think the most powerful and effective routines are. So let's talk about how you're going to rate these routines. Easiest Way, which one out of five stars? How do you feel afterwards? Physically symptoms? Are you better, worse or the same? Well, if you're better if if a routine had a positive impact, let's put five stars. But don't just put five stars right? And that's about it. I feel like my back my back pressure is significantly less, I'm more balanced. I'm more grounded. And don't just answer it physically, but like mentally and emotionally, I feel I feel less guarded, I feel more relaxed. I was having a really anxious moment. And now I feel much more calm in my body. I want you to give a routine or rating based on the value that you perceive it as that you perceive it has. Your you can also give a routine a rating on how hard it is, if a routine is really hard. Well guess what? None of these routines technically shouldn't be hard. If they are hard, that tells you that the muscles have lost function. Ideally, when you stick with this in a year, in two years from now, you're just gonna go through these routines. Like you're just doing a warm I mean, it's just you talking to muscles, nothing is going to be hard. It's just going to be Yep, shoulders are working great. I feel that exactly. They're my hips can move, I feel the hips and muscles working. Nothing should be laborious and strenuous. And it's like we're struggling to get through it. It's okay, if that's the case, right now, that was the case for me. For a lot of these exercises, just doing simple things was damn near impossible. It was hard, because my muscles and nerves didn't work that well. So you could very well do a routine and realize, whoa, that was way harder than it should have been. I will I'm gonna give that five stars, I feel like I need that. My feet need that work, my hips need that work. You could give a routine a hard rating based on how hard it is. You could have a routine that's just easy. You coast through it. No problem. Not a lot of discoveries, you feel good afterwards, you could give that a five star. But you could also give it a five star with parentheses. This was super easy. I feel like my body can already do this. It felt good. But I feel like I've already got these functions. There's nothing wrong with moving forward with that routine. Heck, if you've been trying to feel good for years, and you just found a movement routine that helps you maintain that good feeling or helps improve things. Or you just like it, you look forward to it. You enjoy it. It was like your moment of self care. And you just liked it. Great, why not do more of what you liked. I'm going to show you more variations of that routine. So so this is really about what you perceive as valuable. I trust your body. I trust your nervous system. You Are the Only One hardwired to your body. You're the only one who can feel what you feel. Who better to make a decision on what you need. Then you now I understand that that's also overwhelming. I get that but my job is to show you that you are the best person to fix this problem because you're the only person who Who cares as much as you, you're the only one who has to go home every day with your body. So who better to teach you what is valuable than you? That's what we need to do here. So it's okay, if you're second guessing a lot of things. It's okay, if by the time you're done with phase one, you have five routines that you love. That's a huge win. Maybe before joining this program, you had no idea what to do. You were stuck and lost and confused as to what exercises can help change the way I'm moving feel. And now you have five routines, pick any one of them, you're not going to go wrong. Don't try to obsess about what is the exact right one. I'm a corrective exercise therapist, my job is to help give you stimulus to improve your neuromuscular system. If you found five ways to do that. Great. Let's pick two and really go hard in that direction, we can always come back and change them later on. But the goal is to improve neuromuscular function. If you found a couple of ways to do that, I would consider that a massive victory for you. So try not to get too caught up in reading the routines wrong. Give yourself some notes, what do you value? And why do you know that you're really feeling a little weak and inactive, you're probably going to value a routine that gets you move in. If you feel like you're overactive, and you're an athlete, you're an ultra runner, you're probably going to value a routine that calms you down and slows you down. Everybody's different. We have to find what works for you. I hope that makes sense. Okay, I think I'll I think I'll take one more. I've got about 190 private messages. I'm gonna I'm gonna sift through. So let me just see if I can pick out like one that I think will really speak to collectively as many people give me give me a minute to sift through some of these.

Okay, hold on. Yeah, having having a vision and balance, having an astigmatism can absolutely impact your movement. Absolutely. Think about it. If you have an astigmatism, and you've got a weaker eye, and you've got to turn one side of your head closer to compensate for that you're literally training rotational patterns just through visual distortion. So your eyes can have a huge impact on your on your movement. Absolutely. But that's not the question I'll address for the last one. Nice being you're blown away by how well their routines are designed, already seeing a change in alignment and pain. I'm only on the second routine, but I'm doing it in the morning and night. And I am going back and doing IV as well. Thank you. I'm so glad I found this program. Thank you so much for sharing that. I'm really happy that you did too. And I'm really happy that you've got an exercise routine already established that that's giving back to you.

Okay.

Let's see in case of rotation issues. Oh, this is a really good question. Okay. This is uh, this is a little bit nuanced. So bear with me. Somebody asks, when there's rotation issues and asymmetrical positions, right, we're talking about muscle imbalances. And by the way, we're over time I want to be respectful. If you've got to head out, I won't, I won't feel any slighted way about it. Please, please take care of yourself tonight. So somebody says when both sides are not the same, what do you do in an exercise? Do you force balance? Or do you do it with misaligned body joints? Can't force balance if your body could be balanced, it would be why these routines are probably challenging for you is because it is coercing you into a balanced state that your body might have a very hard time being right now. The last thing I want you to do is force balance. Many of you let me give you an example. Let me make this real for you. Okay, so one exercise the frog. Right, both feet come together. I think you can see this and we're working on flexion and hip rotation bilaterally. Many of you might notice this can flex and rotate way better than the other side? I don't want you to force balance because then you're probably tensing up and you're either rotating your pelvis, you're locking up your core, you're doing something different. To create balance, you're actually using an imbalance on top of an imbalance that can be just frustrating or even more symptomatic. So if you've got one side that has a better capacity to move than the other side, we have two choices. The first choice is, well, let's actually try to gently reduce the imbalance, okay, there is a difference between reducing the imbalance, and matching both sides, and forcing balance and really cranking on our joint, let me say that again, there is a difference between reducing imbalance and forcing and balance, one of them, reducing the imbalance is probably going to help you feel and move better quicker than forcing balance. All right. So it would be weird, if you had imbalance and felt like both sides of your body could do all of these exercises, beautifully balanced and perfect. That would be odd. That wouldn't make sense. Even though these are balanced exercises, you're going to notice a significant imbalance. So the question now becomes, how can we learn to work with both sides of the body in as most comfortable the state as possible? arm circles, one arm might be a little painful and pinchy. Again, this is forcing balance. This is reducing imbalance. Okay, let's reduce your function to match the least functional side. If your left side can barely move, and your right side has a huge level of movement, let's just lower the right side. So that way, we can start to train both sides to move equal again. Okay, we're not forcing the side that doesn't move. Well. Let's make it simple. That's option one. Option number two, don't even think about it. Just do it. And does that mean you're doing it with imbalance? Yeah. And you're going to do it again. And again, and again. And each day you do these exercises, I need you to really understand and trust that the laws of physics, your body wants to be balanced, it is energetically less costly to be balanced than it is to be imbalanced. The more you do these exercises, even if you have no idea what you're doing, you could have no understanding of anatomy or physiology, you could check out doing these exercises every day, and you practicing them becoming more aware. Every time you do a rep and a breath and a movement, what you're doing is you're remapping how nerves and muscles work. And over time, you will naturally notice whatever those rigid, gnarly imbalances are, begin to soften. Because you're giving both sides an equal opportunity to work. And your joint motions and joint structures want to work optimally, your body does understand it is it's brilliant. Your body understands a faulty move pattern, a movement pattern is not efficient. It's just your only way of moving. And the more you do something with control, and the more patience and the more practice that you have, the more optimal movement and more efficient movement patterns your body will find. That's what we're designed to do is to move while conserving as much energy as possible, not expending the most amount of energy and faulty movement patterns have a very high metabolic costume. And that going to be a completely different conversation for a different time. Okay, so I think I'll end it there. I think you know, there's there's some 200 Now messages coming in. So I'm going to just take some time after this call and sift through them and see if we can create some resources to help any ones that are not answered in the program. By next week, we should have a really nice resource available that allows you to submit questions ahead of time. And we are, I am continually every single day training the chat bot with my responses. So when any of you ask a question, if our program doesn't answer it, it gives me the cue and then I will go create the answer for it and train the AI bot to register your question and give it my answer. This is not some generic computer answer. This is my answer to your question. And I'm doing it at scale with as many people as possible. So if you have a question, please submit it in the chat box in the program. And let's figure out how I can either make a resource, make an article for you either answer it directly right then and there, or bring it into this class and see to it that I can give you a proper thorough answer. I hope that helps. Okay, so I'm gonna hang out for a couple more minutes. Thank you all for for showing up for this. Next week, by next week, I want to have that breathwork class planned and set in stone. So I hope I can continue to just provide value for everybody and, and give you a completely different way to change how you're moving and feeling just through the power of your breath.

So hold on a sec. And yeah, you're so welcome. Thanks, everybody, for showing up tonight.

All right, everybody, I will I'm gonna hang out a little bit longer. I'm going to sift through these comments. Thank you all for showing up. And more importantly, just being a great community. I know firsthand how frustrating some of these things are and how you just want answers. And you just want things to feel better immediately I get it. And the fact that people are still showing up with kindness and patience is a really big deal to me. So thank you for being better than I was when I was going through this process. was quite angry, quite frustrated. Oh, Jesse, you're hesitant about doing the program. But these real live resources make a big difference. That means a lot to me. It's really important to hear that. Great, okay. All right, everybody. Yeah, Tony, thanks for sticking around. I appreciate you sharing your time as well. Yeah, Monica. You got you gotta you gotta hold on to that. And I hope your belief is in you. I hope the belief is in your body's incredible ability. Once we restore this movement, what's going to happen? It's, it takes trust, and it takes faith. And I hope I want to be very clear. Like, I really hope that faith is in your body because it can do it. It can do phenomenal things. We just have to give it a reason to change. And I think this this program is going to give you that reason every day. All right, great. Okay, everyone, have a great rest of your week. I will see you. I'll see you all in seven days for now. Talk later everybody. Bye.