Welcome to a Pain Free Life!
We know how hard life can be when your body doesn’t feel good, and we’re here to help.
In this program, we’ll help you identify the real issues that are at the root of any pain or discomfort in your body, and create a therapy program to help you overcome that lingering injury and frustrating pain.
Maybe your injury is new or maybe you have already tried several products, therapies, or specialist visits. Our method is different than many of the approaches widely available because it’s based on a deep scientific and breakthrough understanding of the body’s postural and compensatory movement patterns.
To get started you can practice a few sample exercises below, and also navigate to the “My Body” tab to assess your body to learn what might be the cause of your pain. If you commit to this program and stay consistent, you’ll find new levels of comfort and freedom in your body so you can get back to the things you love doing.
What is Posture Alignment Therapy?
Our postural therapy program uses corrective exercises and various techniques to improve muscular balance, coordination, and strength within your body. The exercise program is fully individualized to the needs of your body and it addresses your body’s specific muscle imbalances.
The first step in the process is to do a body scan or posture self-assessment to identify any postural misalignments that may be at the cause of your pain or discomfort. Then our Artificial Intelligence system will select the appropriate exercises from our database of over 400 different corrective exercises.
These exercises will help improve the position of the joints within the body and will help you restore the body’s ability to move in the way that your body was designed to move. By improving the way you stand and move, your body will be stronger, more fluid, and any symptoms of pain will naturally resolve.
What You’ll Need to Get Started
The most important thing you’ll need to get started is a place to do your exercises. Find a place in your living room, bedroom, at the gym, or even at work where you can perform the gentle exercises daily. It’s important to find a place that is clean without to much clutter. If it’s a hard surface like wood or tile we recommend using a yoga mat. If the flooring is carpet or rubber then no mat is needed.
Many of the exercises require a wall so try to find a spot with nearby wall access. Most of the equipment you’ll need to perform the exercises can be found around the house, but we have provided links below to buy the items just in case.
The most common items you’ll need are 1. A chair or ottoman that is 18-20 inches tall, 2. A yoga strap or belt (not the stretchy kind), 3. A yoga blocks or thick pillow and 4. two bath towels. The link below provides a list of recommended products. Make sure to get these before starting the program, so your set up for success!
Why Am I In Pain?
Our bodies haven’t changed for hundreds of thousands of years, but our environment has changed drastically.
We weren’t designed to sit at a computer, watch tv, or look at our phones for hours each day. We were designed to walk, run, jump, crawl, climb, twist, and bend, and use our muscles more in everyday life. The old saying goes, if we don’t use it, we lose it.
Our sedentary lifestyles and repetitive, one-sided movements cause some muscles to weaken and others to tighten, causing a chain reaction through other parts of our bodies as well. As a result, we start to move unnaturally. This causes increased pressure, load, wear and tear as we go about our daily life, and we become more prone to injury.
Our brains want to avoid further injury so it then sends a communication signal to our body in the form of “pain”, letting us know that something not working right, and our body needs to change. Pain is a signal letting us know that we need to move better!
How Long Will This Take?
The amount of time you will need is not something we can pre-determine.
The amount of postural imbalances in your body, current mobility levels, attention to the details of each exercise, and consistency with the exercises all make a big impact on your healing process.
The daily exercise plans in this program usually take between 10-20 minutes. Some people may need one week of therapy to become pain free, some people may need six months to a year. Many of our participants continue the exercises long after their symptoms are gone to maintain a healthy posture.
What is Hip-Width Anyways?
Many of the exercises ask you to put your feet at hip width. What exactly does this mean?
You can measure hip width by placing two fists between your feet. It’s much closer than how most people are used to standing. The reason is that our bodies have imbalances in them, and naturally spreads them wide to give you a larger base of support.
The exercises also ask you to keep your “feet straight”. We measure straight feet by looking at the outside edges of the foot, not the inside. To many people this might feel like their feet are slightly pigeon toed. This is actually the correct position.
Remember to pay attention to small details like these so you can get the most out of the exercise and get better faster.
Mindset Matters
Like many things in life, there is no magic bullet solution or quick fixes. You may have found in the past that quick fix solutions were merely band-aids or false promises that may have helped temporarily, but did not address the underlying issue and lead to long term success.
It takes years for you to develop these postural and compensatory patterns that are at the root cause of your pain. To create real change, it will require real commitment. This process will not work for you if you do not do the work yourself.
This program gives you the tools, resources, and therapy plan, but ultimately, it’s up to you to stay consistent. At Spiral Health, we believe the only person that can fix you is YOU!
What If One of the Exercises Hurts?
It’s rare for these exercises to increase your pain, the exercises should feel tiring as we work together to wake up sleeping muscles and relaxing as we stretch the tight ones.
But at times the body just may not be ready yet for a certain movement. If at any time during the program an exercise feels like its aggravating issues, stop it immediately. It’s important to listen to your body and go at your own pace.
Overtime you’ll find that exercises that seemed difficult, or even intense or aggravating, become quite easy. We’ll continue progressing you through more demanding exercises until your reach your fitness and lifestyle goals.
Make Spiral Part of Your Daily Exercise Routine
Practicing these exercises daily involves creating a new habit, and habits aren’t always easy to form. But once you form them, the habits become easy and part of your daily routine, sort of like running on autopilot.
Here are three tips forming this new habit:
- Practice the exercises the same time, and ideally in the same place. Consider adding it to your calendar
- Track yourself– while the spiral app does track your progress as you click through the exercises you might want to consider a simple paper based system for tracking the days you do it.
- Reduce any barriers– think about the things that might be things that get in the way of your exercises. For example, do you need to move a coffee table each time you do your exercises? Is the space you plan to do your exercises provided enough privacy for you to feel comfortable? These are definitely a barrier so try to find ways to make it easy for yourself.
