When something hurts, you need a plan — not a random stretch. This section provides structured protocols for common pain patterns, organized by body region. Each prescription walks through soft tissue work, mobilization, and corrective exercises in sequence.

Three Things to Know

Each pain prescription follows a specific order: soft tissue release → mobilization → corrective movement. This sequence matters. Releasing tissue first allows mobilizations to be more effective, and corrective exercises reinforce the new range. Don’t skip ahead.

Where it hurts is rarely where the problem lives. Knee pain often traces back to hip weakness. Shoulder pain frequently starts at the thoracic spine. The prescriptions here address both the site of pain and its common upstream contributors.

These protocols work best when applied regularly at moderate intensity — not as a one-time nuclear option. Run through the relevant prescription daily or every other day until symptoms resolve, then maintain with the exercises in the Mobility section.

In This Section

Category What’s Inside
Lower Back Pain Lumbar decompression, psoas release, and spinal resets
Neck & Headache Cervical mobilization, trap release, and tension headache protocols
Shoulder Pain Anterior and posterior shoulder prescriptions
Wrist & Forearm Pain Carpal tunnel, grip fatigue, and forearm tension
Knee & Shin Issues Patellar tracking, shin splints, and knee stability
Hip & Glute Dysfunction Piriformis, hip impingement, and glute activation
Ankle & Foot Problems Plantar fasciitis, ankle sprains, and foot mechanics