How To Use Our Videos

How Our Movement Programs Work

Identify Your Area of Concern

Choose low back, hip, knee or ankle.

Let Pain Be Your Guide

Our programs are designed to guide you from severe injury and pain “10” to pain free “0” performance.  Rate your pain on a scale of 0-10, with 10 being the worst pain you can imagine.  Start with the appropriate program and continue for a minimum of one week.  

Your Plan Progresses as You Do

If your pain intensifies: decrease the intensity of your movements by choosing the appropriate pain level program. 

 

If your pain diminishes: finish your current week of programming, then increase the intensity of your movements by choosing the appropriate pain level program.

 

If your pain stays the same: continue with your current program.

How to Succeed: 

Listen carefully to the instructor's prompts and do your best to implement proper movement and breathing techniques.

Pain Level 9-10 & 7-8 Programs

These videos are designed to repair injured muscles & joints, control inflammation, restore & maintain full range of motion.

 

Frequency:   4 days per week

Time:              20-25 minutes per day

Videos:          TRUrehab (2)

Pain Level 4-6 & 0-3 Programs

These videos are designed to synchronize muscle & joint function, build healthy tissues & restore strength, posture, balance, & coordination. 

 

Frequency:  3 days per week

Time:             45-50 minutes per day

Videos:         TRUrehab (2), TRUstability (2)

Modify Your Program to Save Time

Pain Level 4-6 & 0-3 Programs

If you can’t commit to 45-50 minutes per day, 3 days per week use this protocol.

 

Frequency:  6 days per week

Time:             20-25 minutes

Videos:         TRUrehab (1), TRUstability (1)