Pain Academy

Pain Academy We help people who don't move like they used to and struggle with nagging injuries and chronic pain.

Our incredible online movement programs have helped thousands of people all over the world move and feel better.

02/25/2026

Legs up the wall is a good start

But mobility isn’t about hanging out in a stretch

It’s about teaching your body that movement is a choice
Not a threat

Flexibility is passive
Mobility is owned

When you add active pullbacks one leg at a time
You shift from forcing range
To building trust inside the range

Every gentle rep says
This is safe
This is chosen

Every breath reinforces calm

And repetition turns flexibility into usable mobility

If your hips always snap back to tight the next day
It’s usually not a flexibility problem

It’s a nervous system trust problem

If you want guided routines that help you build mobility that actually sticks, the Pain Academy app creates your personal pain program, includes daily movement, nervous system resets, and clear progressions so you know exactly how to build strength inside your range.

Download it at the link in our bio and try your first routine completely free.

02/25/2026

Pain is real.
Your experience is real.
This is not about blaming you for it.
This is about gently asking:
What might I be rehearsing without realizing it?
Sometimes chronic pain isn’t just about tissue.
It’s about patterns.
Movements we avoid.
Stories we repeat.
Fear we practice daily without knowing.
Not because we’re weak.
Not because it’s “in our head.”
But because the nervous system learns.
And what’s learned… can be unlearned.
This isn’t about minimizing your pain.
It’s about giving you back some power inside it.
Curiosity > blame.
Awareness > shame.
If this brings something up for you, that’s okay. Sit with it. Share it with me if you feel called to do so. Get curious.

02/24/2026

If your hips don’t rotate
Your body will compensate

Your squat will jam
Your stride will shorten
And your back will start doing work your hips were designed to handle

Walking requires rotation
Squatting requires rotation

Internal rotation isn’t optional
It’s foundational

When it’s missing
The rhythm of movement disappears
And your knees, ankles, and lower back pick up the slack

Most people try to stretch their hamstrings
Or crack their back

But often the missing piece is hip rotation

Dynamic hip flexor work
Gentle twisting
Ninety ninety transitions

These aren’t random drills
They’re ways of telling your nervous system
“This range is safe”

When the brain trusts the rotation
The stride length returns
The squat smooths out
The back stops overworking

If you want a structured way to restore hip rotation, improve squat mechanics, and move without compensation, the Pain Academy app builds your personal movement program, includes guided routines, nervous system resets, and clear progressions so you know exactly what to do next.

Download it at the link in our bio and try your first routine completely free.

02/23/2026

It starts with a timeline.

“I’ll be better in 3 weeks.”
“I’ll give this one month.”
“By summer I’ll be pain free.”

And when your body doesn’t hit that deadline?
Doubt creeps in.
“This isn’t working.”
And then… you quit.

We love timelines.
We use them for work, fitness, vacations, birthdays.

So of course we put them on healing.

But your nervous system is not running on a countdown clock.
Your body is not late.
It’s learning.

The expectation trap works like this:
Set a deadline.
Miss the deadline.
Blame the plan.
Start over.

What could have taken 6 months of steady work
Turns into 6 years of restarting.

Healing doesn’t unfold on a schedule.
It unfolds through safety and consistency.

So replace deadlines with inputs.
Instead of “3 months,” try
“I’ll show up gently 4 days this week.”

Focus on patterns, not timelines.
Commit to the process, not the clock.

If you want help staying consistent without pressure, the Pain Academy app builds your personal pain program, guides your daily movement, includes nervous system meditations, and adapts to your energy so you don’t fall into the expectation trap.

Download it at the link in our bio and try your first routine completely free.

02/22/2026

You will look ridiculous doing this

And that’s usually a good sign

This advanced flow challenges rotation, hip loading, weight transfer, and thoracic mobility all in one pattern

Two minutes
Forward for one
Reverse for one

You’re training
Hip strength
Spinal rotation
Coordination
Balance
And control

Most people isolate mobility
This integrates it

When you move fluidly between sides, your nervous system has to organize the entire chain
Foot to hip
Hip to spine
Spine to shoulders

That’s where real mobility lives

And yes
Bonus points if you try this in public

If you want more full body flows, guided progressions, and structured routines that build mobility without guesswork, the Pain Academy app creates your personal movement program and adapts it to your level.

Download it at the link in our bio and try your first routine completely free.

02/18/2026

This is the all or nothing trap

“I missed today… the week is ruined.”
“I can’t do the full workout, so I won’t do anything.”
“I don’t have 100%, so I’ll wait.”

Sound familiar?

Our brains love clean stories
Success or failure
On or off
Perfect or pointless

But healing does not work like that

Your body doesn’t need perfection
It needs repetition

Five minutes counts
One set counts
One breath counts

Consistency is not about intensity
It’s about staying in relationship with your body even on low energy days

All or nothing feels decisive
But steady always wins

The Pain Academy app was built to help you stay consistent without pressure. It creates your personal pain program, gives you daily guidance, nervous system tools, and structured routines that adapt to where your body is at today.

Download it at the link in our bio and try your personal pain program completely free.

02/17/2026

If your wrists are sore after a day on your phone or computer
Your body isn’t broken
It’s just been stuck in one position for hours

These three gentle drills help restore motion where your wrists haven’t moved all day

No forcing
No cranking
Just slow controlled movement

When wrists lose mobility
The elbows and shoulders usually pay the price
And push ups planks and yoga start to feel impossible

Small consistent motion builds resilience
And teaches your nervous system that it’s safe to load again

Try this series after work and notice the difference

If you want full routines that help undo the effects of modern life
The Pain Academy app is live

Personalized movement programs
Daily guidance
Nervous system tools
And clear progressions so you know exactly what to do next

Download it at the link in our bio
Your first 7 days are free

02/14/2026

The way you talk to yourself changes how your nervous system responds.

Regulated you sounds very different than unregulated you.
And your body feels the difference immediately.

Language can calm your system
Or it can amplify the alarm

If you want tools to regulate your nervous system, move with confidence, and retrain how your body responds to stress and pain, the Pain Academy app is live.

Personalized movement, nervous system resets, and daily guidance.
Try it free for 7 days at the link in our bio.

02/12/2026

This looks ridiculous

But it’s the first movement your nervous system ever learned

Rolling isn’t random
It’s developmental

Before you walked
Before you stood
Before you had posture
You learned how to organize your spine shoulders and core through patterns like this

That’s why it feels simple
And surprisingly hard

Most people try to fix core weakness with planks and crunches
But this reconnects the original system
Before compensation
Before injury
Before shutdown

If movement feels off
If you feel weak uncoordinated or stuck
This isn’t regression

It’s a reset

Slow controlled rolling teaches your nervous system how to sequence again
How to stabilize
How to trust movement

And when the brain trusts movement
The body follows

If you want guided movement programs, nervous system resets, SOS tools for flare ups, and clear daily structure so you always know what to do next, the Pain Academy app is available now. It’s personalized to your body and built to help you rebuild trust in movement step by step.

Download it at the link in our bio and try it free for 7 days.

02/11/2026

So many people fall into the intensity trap
“If I can just go deeper”
“If I can just push through”
“If I can just force this stretch”

But range of motion is never the answer
It’s how you arrive at the range that matters

When the nervous system doesn’t feel safe along the way
Nothing sticks
You might feel better for a moment
Then the next day your body tightens up even more

That’s not failure
That’s protection

Healing doesn’t happen in heroic bursts
It happens through steady repeated signals of calm
Safety over intensity
Consistency over force

This is one of the three mental traps we break down in
Episode 7 of the Pain Academy Podcast:
The 3 Mental Traps That Keep You Stuck in Pain

🎧 Watch or listen on YouTube
🎧 Listen on Apple Podcasts or Spotify

02/10/2026

Episode 7: The 3 Mental Traps That Keep You Stuck in Pain

In this episode, we explore three common mental traps — intensity, all or nothing, and expectation — that quietly derail progress and keep the nervous system stuck.

These patterns don’t look like mistakes.
They look like effort.
But over time, they create pressure, fear, and frustration instead of momentum.

In this conversation, we break down how to step out of these traps, regulate the nervous system, and build real lasting change without forcing your body.

🎧 The Pain Academy Podcast is available on Apple Podcasts, Spotify, and YouTube.

And if you want to apply what you’re learning, check out the Pain Academy app.
Personalized movement programs, nervous system calming tools, education, and daily guidance — all in one place.

Download the app and start your free 7 day trial at the link in our bio.

02/10/2026

There’s more than one way to improve a squat
And none of them require forcing depth or pushing through pain

In this video I break down the four levers that actually change how squats feel
Load
Range of motion
Duration
And variation

These are the same principles I use to help people meet their body where it’s at
Whether squatting feels heavy stiff painful or intimidating

You don’t need the perfect squat
You need the right version for today

When you adjust the right variable
Strength mobility and confidence build together
And movement stops feeling like a fight

These principles don’t just apply to squats
They work for every exercise and every body

And that’s exactly how the Pain Academy app is built

Personalized movement programs
Clear daily guidance
Progressions that adapt to you
Education that helps you understand what you’re doing and why

The Pain Academy app is live
Click the link in our bio to download and try it now
Your first 7 days are free

Address

Los Angeles, CA

Website

Alerts

Be the first to know and let us send you an email when Pain Academy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Pain Academy:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

We help your body move the way it’s suppose to move!

Restore your body to its natural design and regain control over your life. We created an online subscription academy that has videos to help you learn about your body and the way it’s suppose to move.