Lesson 1: Understanding Chronic Pain: The Basics

Pain Journal

70 pages

lesson 2-Mobility vs Flexibility: What's the Difference?

lesson 3- Self-Release Techniques: Finding Relief

lesson 4- Mastering the understanding of Functional Movement.

Sneak Peek: Week 2 Highlights

Embracing Your Pain: The First Step to Control

lesson 1-Developing Body Awareness: Listening to Your Body

lesson 2- Understanding Your Pain: Decoding the Signals

When to See a Dr. Checklist

1 page

lesson 3- The Mind-Body Connection: Bridging the Gap

lesson 4- Documenting Your Pain: How to Use a Pain Journal

lesson 5- Staying Committed: Consistency is Key

Now that You Are Aware: Looking Ahead

Mobility routine Lower body

big no

chin tucks

wind mills

nodding yes

Just Breathe: The Power of Breath in Pain Management

Lesson 1- Diaphragmatic Breathing: The Foundation of Calm

Lesson 2- Understanding Fight or Flight: The Stress Response

Lesson 3-Instant Relief: Effective Breathing Exercises

Breathing Recap: Key Takeaways and Next Steps

Let's Dive In: Pain Management Strategies

Lesson 1- Posture and Pain: Understanding the Connection

Lesson 2- Self-Release Techniques: Do's and Don'ts

Lesson 3- Foam Rolling and Warm-up: Routines for Pain Relief

Foam roller routine

Swinging Bear Hugs

Wrist Shaking

Walking Quad Stretch

Walking Knee Hug

Walking Hamstring Stretch

Walking Kicks

Keep Going: You're Almost There!

The meaning of weak and inhibited

Lesson 1- Compensation Patterns Due to Weak and Inhibited Muscles

Lesson 2- Deeper into Compensation patterns

Lesson 3- Contracting muscles

Lesson 4- Time to Exercise

Lesson 5- Lower Body Exercises

Hip Hinges

Crabwalk

Kick backs

Squats

Your doing amazing!

Module 10. Lesson 1

Module 10 Lesson 2

Module 10 Lesson 3