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4627 Fifth Avenue
Pittsburgh, PA 15213

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

Weeks 1 & 2

You must first complete Weeks 7 & 8 before viewing this Lesson

Exercise, Level 2, Weeks 1 & 2


  • Increase cardio by 5 minutes
  • Increase stretches

Welcome to Level Two

Welcome back to Pain Free Lifestyle. This is the first 2 weeks of level 2.

At this point you should be exercising consistently. You should be weightlifting, doing cardio and stretching.

Play Exercise & Stretching Demonstrations

If you are following along with the nutrition program, you should be comfortable with eating vegetables and having a few healthy meals a day.

All in all, hopefully you’re feeling better. Having less pain, and being more active. You should have more endurance. Ideally the world feels lighter and it’s easier to do the stairs, and even easier to get up from a chair.

I recommend taking 2 to 8 weeks between Level 1 and Level 2, and continuing with the exercises and stretches at the end of Level 1. This way you can adapt fully to the exercises. You will be in shape to get into better shape now.

But wait until you are comfortable with everything in Level 1, before progressing onto Level 2.

So if you are ready to move onto Level 2, let’s do it.

First off, we are going to increase the type of cardiovascular exercise that you do by 5 minutes.

If that is too easy, then increase it by 10 minutes. If that is too much, then increase it by 2 minutes.

Listen to your body. But at this point, you should be ready to increase the duration of your cardiovascular exercise by 5 minutes.

You are also going to do new stretches.

These stretches are going to be deeper and more intense. The idea is to increase your range of motion. Or at the very least maintain your range of motion.

Over time, we all lose range of motion if we don’t work at it. And once we start losing our range of motion, it can be very hard to get it back.

Listen to your body. If it hurts, then back off. Don’t push it and don’t force it. You will only tear muscles and hurt yourself if you push it.

These stretches are meant to hit the major overused, and usually tight areas on most people. These stretches will help to improve your range of motion, and maintain it.

I hope that this helps you to have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 2
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