Program · Stiff & TightYou know you should move,
You know you should move,
and the gym feels too far.
The safest foundational course for finding out why you stiffen up and easing everyday tightness.
One standardThe same 6 steps for everyone,
The same 6 steps for everyone,
one standard.
Whatever brings you in, the start and the order are the same. Only the pace and where we spend more time change.
- 01Check your bodyPosture & movement analysis
- 02Release what is stiffP-Stretching
- 03Wake up sleeping musclesNeuro-muscular activation
- 04Relearn the basicsPrimal movement
- 05Exercise that fits youTailored exercise plan
- 06Make it a daily habitDaily life
Where we spend more time for this groupWe spend more time releasing stiffness and waking up muscles.
Used along the wayRF deviceAI posture analysisMore about the 6 steps
Who This Is For
- You often feel stiff and heavy, but don't know what to do first
- You're afraid working out alone at the gym might make things worse
- Long hours at a desk leave your shoulders and back constantly tight
What we work toward in 12 weeks
- Move comfortably through daily activities
- Doing daily movements comfortably on your own
- Build the capacity to exercise on your own, safely
12-Week Roadmap
The same 6 steps for everyone, at a pace that fits.
Steps 1-3
Release & wake up
Weeks 1–4 / 2x per week- Find stiff areas through posture and movement analysis, then loosen them with P-Stretching
- Build a stable foundation through proper breathing and intra-abdominal pressure
- Wake up tense muscles and safely restore joint range of motion
- Re-perceive basic movement patterns
- Week 4 re-measurement to check your progress
Step 4
Relearn
Weeks 5–8 / 2x per week- Learn the basic movement patterns essential to daily life
- Master safe joint use through light loading
- Train control of compensatory patterns (misplaced effort) within each movement
- Week 8 reassessment to verify whether correct movement patterns have been internalized
Steps 5-6
Make it yours
Weeks 9–12 / 1–2x per week- Customized exercise plan tailored to your daily life and work environment
- A weekly self-care plan you can follow on your own
- Build posture habits in everyday gaps
- Final graduation assessment and education on sustainable self-management
Measurements
What we measure. Results vary and are not guaranteed.
Self-reported discomfort logRecorded each session
Primal movement accuracyChange recorded vs. first assessment
Self-exercise adherence3+ times per week
Daily movement checklistTry and record yourself
Every program begins
with a posture analysis.
Without an analysis, we can't build a precise plan.