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Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Week 3 & 4

You must first complete Weeks 1 & 2 before viewing this Lesson

Exercise, Level 1, Weeks 3 & 4

Time to Step Up

At this point, you have been stretching and breathing and doing cardio-vascular exercise for the last 2 weeks.

Hopefully you are feeling more comfortable with the stretches and exercises and with the breathing.

If you are not comfortable, and don’t feel like you can progress, then stick with weeks 1 and 2.

Once you get comfortable with 20 minutes, and it feels too easy, then add on another 5 minutes. And once that gets too easy, then add on another 5 minutes.

This is the way that we are going to improve your endurance, and get you moving more easily, and more comfortably.

At this point, you still don’t want to go all out in cardio, but you can start pushing the intensity a little more, if you are comfortable with it.

Please keep in mind that ultimately, you don’t want to hurt yourself. When in doubt, take things easy. Especially if you have a pre-existing injury or issue, you want to make sure to do everything that you can to prevent that old injury from flaring back up.

There is not a big step between the first 2 weeks of this program, and these second 2 weeks. But keep in mind that we are trying to build you up.

Rome wasn’t built in a day, and you won’t get into great shape in one day. Be patient. The easier you take it now, the quicker you will get into shape.

You want to fight your instinct to go hard initially. Once you have been exercising for a month or 2, then you can start pushing yourself harder.

But remember that you are getting yourself in shape to exercise. You are laying the groundwork now, for a lifetime of exercise and activity.

And even if you don’t do any other activity besides what is recommended in the first 4 weeks of this program, you will be getting a benefit from it.

I hope that this helps you to have a pain free day.

Exercise & Stretching Demonstrations

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 1
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