Let’s Eliminate The Pain

First things first:

If you haven’t recorded your first PDI yet, please do that now. It takes ~90 seconds.

OK.

This Pain Reduction phase is focused on the key exercises to eliminate your pain as quickly as possible.

Both Video 1 and Video 2 guide you through the same sequence. However…

• Video 1 includes thorough coaching throughout the routine. So you can learn and feel confident you’re using the best technique.

• Then, in Video 2, we guide you along with less talking. So you can complete the routine in only 15 minutes.

Pain Reduction Video 1: Follow Along With Coaching

In order to achieve optimal results, I recommend following Video 1 at least 5 times before moving on to Video 2. More is fine, too.

If 27 minutes is too much time to do all at once, feel free to break it into 2 or 3 sessions throughout the day. That is much better for you than skipping the day altogether.

Week 1 PDI

After you’ve completed your first week of the program, complete your Week 1 PDI.

We recommend doing it right after your Day 7 session. But it’s fine if it hasn’t been exactly 7 days.

Pain Reduction Video 2: Follow Along Without Coaching

Just like Video 1, follow this routine at least 5 times before moving to the Strength Restoration videos.

And if you feel like you should to do it more, that’s fine, too!

If you’re unable to find 15 minutes to complete this routine in 1 session, it’s OK to break it into 2 or 3 sessions throughout the day.

Once you feel you’ve “maxed out” your improvements from this routine, move on to the Strength Restoration phase. For many people, this means they’ve reduced their pain 50 – 75%.

Week 2 PDI

After you’ve completed your first week of the program, complete your Week 2 PDI.

We recommend doing it right after your Day 14 session. But it’s fine if it hasn’t been exactly 14 days.

Bonus: Activity Tracker

Click here to download your Pain Reduction Activity Tracker.

One crucial part of this, if you’re willing, is to record each day you do the routine. Ideally with a quick note about how it felt.

Not all members use our tracker.

Some put post-its on their TV or bathroom mirror. Others record it in their phone’s note app. Yet others mark it on their wall calendar.

The important thing is to keep the log.

This simple act boosts your follow through on your commitment to yourself (and perhaps others). Plus, it also helps you put quality info into your PDIs.

I encourage you to identify the easiest way to keep your own journal.