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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 7 & 8

You must first complete Weeks 5 & 6 before viewing this Lesson

Exercise, Level 4, Weeks 7 & 8


  • Add in Pull Ups
  • Add in Turkish Get Ups

Welcome back to the last level in the Pain Free Lifestyle Exercise Program.

By now you are exercising regularly. Strength training a few times a week. And doing cardio vascular exercise, stretching, and eating healthy, consistently.

As you well know, it has taken a lot of time and effort to get here.

But compared to how you were when you first started this program, hopefully you’ve progressed, got into better shape, feel better, have less pain, more energy, and hopefully are better able to navigate the world around you.

Maybe you can perform your job with less pain, or maybe you’re just in less pain at the end of the day, or when you wake up in the morning.

Whatever the case, hopefully you are feeling the benefits of regular exercise, healthy eating, and a sustainable, healthy lifestyle.

For the last progression in the Pain Free Lifestyle program, we are going to go out on a high note.

These last exercises are very important, and very functional. These exercises, along with the kettlebell / dumbbell swing, make up a full body workout.

Play Exercise & Stretching Demonstrations

The Turkish Get Up

The Turkish Get Up is an excellent, functional, full body exercise. It is a very controlled way to get up to a standing position from laying flat on the ground. And lowering yourself back down onto the ground, all the while holding a weight.

Who doesn’t need practice getting up from the ground and laying back down onto the ground?

I work with people in pain who cannot get onto the ground. Or once on the ground they have trouble getting back up from it.

If you can’t do this, it can be a big problem.

If you have questions about the form of the Get Up, look up Brett Jones from Functional Movement Screenings and Strongfirst. He has many good videos demonstrating how to do the Get Up in detail.

The Pull Up

The other exercise that we are going to incorporate into our routine this week is the pull up.

Pull ups are hard, full body exercises that require many muscles working together at once to perform the exercise.

Go easy and listen to your body. A pull up is not something that you can start out with when just beginning to exercise. You have to work your way up to being able to perform a pull up.

If one pull up is too much, then you can do a weighted pull up. Most gyms will have these machines that you can do a pull up, but with a bar that is connected to weights that goes under your feet. This weighted bar will help push you up while doing a pull up.

Good luck with these new exercises.

Enjoy them, as much as you can. It’s kind of like having a new toy.

It has been a pleasure working with you. I hope that you have enjoyed working together as much as I have.

Thank you for letting me guide you. Thank you for trusting your health to me, for putting your health in my hands.

It is not something that I take for granted.

Have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 4
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