Sound familiar?

This well-meaning advice is probably keeping you stuck right now—afraid to push forward but frustrated with your lack of progress.

Here's the truth: proper rehab isn't always comfortable.

In fact, I'd argue it NEVER should be.

That's not just my opinion; it's what I've seen work with hundreds and thousands of athletes over the years.

The trick isn't avoiding pain completely; it's understanding how to use it as feedback.

Traditional rehab approaches often prioritize comfort over progress. Ice, rest, and gentle stretching might feel safe, but they're not helping you recover faster. Your tissues need stress to adapt and grow stronger.

You wouldn't expect to lay on the couch and get stronger in the gym...

So why should injury recovery be any different?

Here's what actually works:

1. Embrace Some Discomfort

Pain during rehab isn't automatically bad. This does not mean you should go looking for it!

The key is understanding the difference between productive discomfort and warning signs.

If pain:

• Stays at or below a 4/10 on the pain scale

• Doesn't increase after activity

• Improves as you warm up

You're likely on the right track.

2. Movement Is Your Medicine

Your body craves movement, even when injured.

Total rest leads to:

• Muscle atrophy

• Reduced joint mobility

• Decreased blood flow

• Slower tissue healing

Instead, focus on finding movements you can do while respecting your current limitations.

Can't squat? Start with partial ranges. Can't run? Begin with walking or cycling.

3. Build Strength

You won't get better passively. You need to put in work.

Start with:

• Isometrics

• Progress to single joint movements

• Gradually increase intensity

• Focus on progressing to full ranges of motion

Start loading the injured area appropriately today. Don't wait for pain to completely disappear.

Track your progress

Progress can occur in many ways with rehab:

• More reps

• More weight

• ROM improvements session to session

• Less pain than the session prior

Every day you spend avoiding proper loading is a day wasted. The body adapts to the demands placed upon it; if you do nothing, you will be prepared for nothing.

Stop waiting for the perfect pain-free moment to start real rehabilitation.

The best time to start was yesterday. The second best time is today.

Ready to accelerate your recovery?

Many of our clients have found that combining proper loading with peptide therapy has dramatically improved their healing time and results.

Head on over to Elite Research USA and use our code “imhurt10” to save 10%

These science-backed compounds can help:

• Reduce inflammation more effectively than NSAIDs

• Increase collagen synthesis for faster tissue repair

• Improve blood flow to damaged areas

• Enhance your body's natural healing response

To your complete recovery,

The peptides we recommend have helped hundreds of our clients cut weeks off their rehab time.

Click the link above to learn which specific peptides work best for different injury types and how to use them alongside your rehab protocol for maximum results.

If you’re unsure, reply to this email and we can help guide you

You know what I mean - ice packs, complete rest, endless stretching... and yet that injury just won't go away. We’re about to shatter some myths that are probably slowing down your recovery.

Here's the raw truth about rehab that nobody's telling you:

1. "If it hurts, stop" is outdated advice. Pain doesn't always mean damage. Your body isn't made of glass. The key is learning to work WITH discomfort, not avoid it completely.

2. "Rest for 6 weeks" is making you worse. Every day you spend on the couch is making you weaker. Your body needs movement to heal - it's literally how we're designed.

3. That ice pack? It's actually slowing your recovery. Ice feels good, but it's like hitting the pause button on healing. That swelling you're trying to reduce? It's carrying healing cells to the injury.

4. Your tight muscles don't need more stretching. They need strength through a full range of motion. Big difference.

5. "Strength comes last" is backwards thinking. Strength isn't the final step - it's the solution. Start getting stronger now, even if it's just gentle isometrics.

6. Those fancy balance exercises? Mostly useless. Standing on a BOSU ball might look cool on Instagram, but it won't fix your injury. Focus on real strength and movement patterns.

7. Stop obsessing over your MRI. The diagnosis rarely changes what works. Focus on the fix, not the terminology.

8. Generic rehab plans don't work. You're unique. Your recovery should be too. If you're doing the exact same routine for weeks, you're spinning your wheels.

Here's what actually works: Progressive loading, intelligent movement, and proper recovery.

Speaking of recovery

One thing we've noticed working with hundreds of clients is that poor sleep absolutely tanks recovery times. You can do everything else right, but if you're not sleeping well, you're fighting an uphill battle.

We rarely recommend supplements, but this PreSleep is different.

Try it yourself with code "IHNW10" for 10% off at presleep.co

Here's to smarter recovery,

Your body is remarkably good at healing - when you give it the right environment. Sometimes that means challenging conventional wisdom. And sometimes it means getting better sleep.

You stand up after hours at your desk and your body screams in protest - that lower back ache, stiff neck, and hips that feel locked in sitting position.

You're not alone. Recent research shows your desk job is silently damaging your body:

• 4 out of 10 office workers experience back issues (International Journal of Environmental Research, 2023)

• Desk jobs more than DOUBLE your risk of serious muscle and joint problems - a shocking 147% increase (Annals of Internal Medicine)

• 8 out of 10 Americans will face serious back pain in their lifetime (American Physical Therapy Association)

Your body wasn't designed for desk life. But your career demands it.

You've probably tried those YouTube stretching routines that consume your lunch break, invested in expensive standing desks that now collect dust, or purchased "ergonomic" chairs that cost more than your first car payment.

But here's what nobody's telling you...

You don't need another complicated solution that takes more time than you have. You need something that addresses the ROOT of your pain without disrupting your workday.

Imagine standing up without that familiar groan, having energy to play with your kids after work instead of collapsing on the couch, or getting through a full day without constantly shifting to find that one comfortable position.

Our Desk Monkey Mobility Flow program delivers exactly that - simple, effective movements you can do in just 10 minutes a day, even on your busiest days. No equipment needed.

Ready to stop being another desk-job statistic? Click below to learn more about our program and join the thousands we've helped break free from chronic pain.

[Learn More About The Program]

To pain-free productivity,

P.S. Your body is sending you warning signals each time it aches. Don't wait until it becomes permanent damage. Our proven system takes just 10 minutes daily - less time than you spend scrolling through social media.

If you're dealing with a nagging injury that just won't heal, or you're tired of the standard "rest and hope" approach to recovery, we've got something game-changing for you.

We’ve already written the guide on peptides

[READ THE FULL GUIDE HERE]

Here's why this matters to you:

While most people are still icing injuries (which actually DELAYS healing) and popping NSAIDs (which can damage your liver), elite athletes are using peptides like BPC-157 and TB-500 to:

• Dramatically accelerate tissue healing

• Reduce inflammation without blocking necessary healing processes

• Improve blood flow to injured areas

• Build stronger connective tissue with less scarring

• Get back to peak performance in less time

I've broken down exactly how these compounds work, the science behind them, and the specific benefits for anyone dealing with injuries.

Let me be clear: This isn't some miracle cure. It's science that works WITH your body's natural healing processes rather than against them.

And yes, I'll be straightforward - these are compounds you should research thoroughly before considering. They're not FDA-approved for human use yet (though the research is extremely promising).

If you want to explore this option, we have a new partner that provides the highest quality, lab-tested peptides available:

Elite Research USA - providing high-quality, lab-tested peptides that meet the strictest standards. Use code "imhurt10" for 10% off your order.

Check them out here

Whether you're currently injured or just want to have this knowledge for when you inevitably need it, understanding peptide therapy puts you ahead of 99% of people when it comes to recovery strategies.

Stay healthy,

P.S. I've included detailed dosing guidelines and links to instructional videos on proper administration in the article. Knowledge is power - especially when it comes to your body's ability to heal.

What you do after the tweak can be the difference between a 1-2 week detour… or a lifetime of chronic pain.

Here’s 5 tips on how to keep training while healing.

1️⃣ Rest (But Not Too Much)

A couple of days off won’t kill your gains. I like to add mobility work during this phase because stiffness is often why you got hurt in the first place.

Our mobility program is great for that, get it below

👉🏽https://imhurtnowwhat.com/products/desk-flow-mobility-bundle

2️⃣ Isometrics

I like isometrics for when you are NOT hurt for the tendon health benefits.

They also have a pain relieving (analgesic) quality to them, so great in these early stages when somethings fired up.

3️⃣Drop the Weight (20-25%)

If something feels irritated, pushing heavier loads won’t help. Dropping the weight is a no brainer.

And it gives you a runway to progress back to your old weight in the next 2-3 weeks

4️⃣ Change the Movement

👉 Shoulder tweak? Switch from barbell to dumbbells
👉 Back pain? RDLs instead of deadlifts
👉 Knee pain? Split squats instead of deep squats

The goal: keep effort high with minimal pain.

5️⃣ Get Help if It Keeps Happening

If you keep tweaking the same thing over

and over

and over

and over again… something needs to change.

Ready to break the cycle? Give us the details of your injury with our contact form. We’ll get back to you in < 24h and come up with a plan to keep your pain gone for good

>>> https://tally.so/forms/mK0M0M/edit

Remember to move today

Bengal

That’s kind of what your body does when something’s off, it drops subtle hints. A little fatigue here, a slow recovery there.

Easy to ignore, right? Until one day, it’s not.

That’s where regular blood work comes in. Think of it like a routine maintenance check, not just for problems, but to make sure everything’s running smoothly.

Low vitamin D, iron deficiencies, hormone imbalances; these things don’t always scream for attention, but they can hold you back more than you realize.

The best part? You don’t have to wait for a doctor to tell you to do it.

Most people only get blood tests when something’s already wrong, but that’s like waiting for your car to break down before checking the oil. These days, you can order your own tests, walk into a clinic, and get results in just a few days—no referrals, no hassle.

This isn’t just for elite athletes; anyone can do this now. Whether you’re training hard, rehabbing an injury, or just want to feel your best, knowing your numbers helps you take control of your health.

So, when was the last time you really checked under the hood?

If it’s been a while, maybe it’s time.

There’s a simple way to do it—head over to Vanguard Perform to order your own lab tests. You can choose from several pre made panels, or you can pick only what you want a la carte

Use code KOBRA10 for 10% off.

A little blood work now can save you from bigger problems later.

Here's what nobody's telling you about what that means for your future...

Most people think their back and hip pain is just part of getting older.

Or that it's normal for desk work.

But these three statistics paint a different picture. A picture that explains exactly why you're feeling worse every year...

1. 4 out of 10 ‘deskbound’ workers experience back issues. (International Journal of Environmental Research, 2023)

2. Your desk job more than doubles your risk of serious muscle and joint problems. A 147% increase to be exact. (Annals of Internal Medicine)

3. 8 out of 10 Americans will face serious back pain in their lifetime. (American Physical Therapy Association)

Unfortunately, we’ve seen these numbers play out in real life.

Fortunately, we’ve found a way to prevent you from becoming a statistic.

We get it.

Your job demands long hours at the desk.

Between Zoom calls, deadlines, and endless email chains, your body pays the price.

That dull ache in your lower back.

The stiff neck that won't quit.

The hip flexors that feel like they're made of concrete.

We’ve felt that pain before. We’ve had countless clients come to us with it too.

It’s as frustrating as it is painful.

You've probably tried everything like…

Those complicated YouTube stretching routines that eat up your lunch break

Expensive standing desks that collect dust after a week or two

"Ergonomic" chairs that cost more than your first car payment

Well-meaning advice to "just get up and move more" (as if your calendar would allow that)

Here's the truth:

You don't need another complex solution that takes more time than you have.

You don’t need to force yourself to work at a standing desk.

You need something that addresses the root of your pain without taking up your entire day.

Something that works even on the busiest days when you have no choice but to sit and work for hours.

Imagine...

• Standing up from your desk without that familiar groan

• Finally having the energy to play with your kids after work instead of collapsing on the couch

• Waking up without feeling like the Tin Man from The Wizard of Oz

• Getting through a full workday without constantly shifting in your chair, trying to find that one comfortable position

Check out our Desk Monkey Mobility Flow here

Sadly, 53.8% of Americans CANNOT do 10 in a row.

Here’s 4 tips so you can be better than average.

#1 Squeeze the ground together

In the video you see MORE pec activation when the subject moves his hands closer together WHILE straightening his arms (versus just keeping them shoulder width.

The pecs are the primary mover for a push up, but to get the MOST out of the pecs you need to bring the arms CLOSER together

Similar to a pec fly motion

To do this on push ups, act like you are trying to move your hands TOWARDS each other. Do this going up AND down. You hands will obviously NOT move, but you’ll create the right tension for shoulder function.

#2 Get the shoulder blades down, NOT back

Shrug your shoulders to your ears - then shrug the AWAY from your ears. You should feel the lats and both teres activating, NOT the muscles between the shoulder blade.

By getting the shoulder blades down, you create lat tension.

This plus squeezing the ground together 10x shoulder function.

#3 Start at the bottom

ALL bad compensations happen at the bottom. You can FIX them all if you just simply start there.

Then you simply push UP, then return to that same start position. This is obvious when you think about it, but i’ve yet to meet a single person that does this.

#4 Use elevation

Push ups are 2/3 your body weight. If you can’t do more than 25, start with the hands elevated.

The same 3 rules from above apply.

If you can easily do 25+ push ups, elevated your feet.

Last bits

A few other tips

• pause for 1 second at the bottom

• use lower rep sets. I’ve started people on sets of THREE.

• work then 2-3 days/week

You have now MAXIMIZED push ups. Welcome to the top 50%.

You ever wake up feeling like you went ten rounds with a heavyweight, even though all you did was lie in bed for eight hours?

That’s a sign your sleep quality is trash.

And if you’re dealing with an injury? Even worse.

Your body does most of its recovery work while you’re asleep.

That’s when muscle repair, inflammation control, and tissue rebuilding go into overdrive. But if your sleep is garbage, so is your recovery.

Slower healing.

More pain.

Feeling like you’re stuck in a loop where nothing’s getting better.

That’s where Pre-Sleep comes in.

Magnesium Glycinate – It helps calm the nervous system, reduce muscle cramps, and improve sleep quality without the digestive issues of other magnesium forms. If you’ve ever felt wired at night for no reason, there’s a good chance you’re low on this.

L-Theanine – Promotes relaxation, helping you fall asleep faster and stay asleep longer. Plus, it takes the edge off stress and anxiety so your mind actually shuts up at night.

Glycine – This little amino acid does more than people realize. It lowers body temperature (a key signal for deep sleep), enhances sleep efficiency, and even boosts growth hormone production, which is crucial for muscle recovery and tissue repair.

Don’t keep suffering through restless nights and slow recovery.

Head on over to presleep.co

Use “IHNW10” to get 10% off

Trust me, your body will thank you.

Sleep well, heal better.

It’s not how much you can lift. Or how fast you run.

It’s recovery.

Lately I’ve had to switch up my training.

I’ve been running barbell only training for several months now. I started with a novice linear progress (NLP) for about 4-5 months. Truth be told I probably did it 1-2 months TOO long.

I would do this M/W/F. In November I switched to Intermediate programming, as well as started BJJ on M/W.

The main difference between the NLP and Intermediate is instead of trying to lift heavier EVERY session, I only go for a PR on Fridays. So Monday is a volume day (5x5) of 90-95% of my Friday PR.

The main thing I noticed about 5x5 is it wears me out, and doing Monday’s barbell training AND BJJ doesn’t work for me anymore. Based on how sore i felt, I just wasn’t recovering well enough.

So, I shifted my barbell training one day to the right to T/Th/Sat.

The drawback for training T/Th is I have to work out in the morning. I like to have a few meals In me before strength training, but, I have no choice.

My morning routine is not super calculated but Morning Would has been a pretty big part of it.

It’s less about the ingredients

We know they are beneficial so I’m not here to sell you on that.

It’s the sweet taste. When you strength train, you want to get the sympathetic nervous system (fight or flight) ramped up. Sweet tasting things help you do that.

So sipping on it while I train helps keep me going. So Morning Would is a great intra-workout product for me. And since i’m almost out

It’s time to order more.

If it’s that time for you, be sure to use our link and code “IHNW10” for your discount.

>>> https://www.zenithsupplements.us?bg_ref=noR3vXykck <<<

Remember to move today

Bengal

We’ve mapped out every possible exercise variation.
We’ve fine-tuned rep schemes down to a science.
We’ve optimized strength, mobility, and endurance training.

At this point, you can’t just invent new exercises and expect some miracle in recovery

For decades, the industry has relied on movement-based rehab principles—and to be clear, they still matter.

Strength, mobility, and load management will always be the foundation of recovery.

But if we’re talking about real advancements, the kind that fundamentally change recovery timelines and outcomes, we’re looking at biologics, peptides, and performance-enhancing drugs.

Where Science Meets Rehab

The next frontier of rehab and recovery is already here. It’s just not being used by most of the industry.

We’re talking about:

• Peptide Therapy (BPC-157, TB-500) – Proven to accelerate healing, reduce inflammation, and promote tissue repair.

• Hormone Optimization – Managing testosterone, growth hormone, and others that impact strength, hypertrophy, and injury recovery.

• Anabolics & Performance Enhancement – Not just for size and strength, but for joint integrity, collagen synthesis, and long-term resilience.

This isn’t speculation, it’s what the elite performers are already using to recover faster, train harder, and stay at peak performance longer.

Clinicians who ignore these innovations will fall behind.

The future of rehab belongs to those who integrate and combine:

• Movement-based rehab principles

• Biological and pharmaceutical advancements

• A personalized approach that actually fits the individual’s needs, rather than cookie-cutter rehab templates

If you’re serious about recovery, you need to work with people who understand both worlds.

The old model of rehab (rest, ice, basic exercises, and hope) has already been replaced.

The question is:

Are you keeping up with the future, or getting left behind?

Every time i talk to a new client that “failed” previous rehab, it’s the same story.

“We did a lot of theraband exercises”

And usually other worthless “rehab” exercises

For whatever reason I’ve never fell into the trap of using theraband. The main reason is they just don’t do what I NEED them to do. Which also means

They don’t do what YOU need them to do

Here’s 3 reasons why I avoid them

#1 They just aren’t stressful enough.

The body adapts to stress. If the exercise you are doing is less effort than carrying a purse, then its not a good exercise

#2 The tension is too variable

The effort increases as the band stretches so resistances goes 0-100 before you get through the entire movement.

#3 Can’t follow progressive overload

Really the only concept that truly matters. Blame the variable tension and not knowing what the exact resistance. There’s no logical progression.

Now usually i’m negative so i’ll be positive for a change.

Here’s 3 things theraband IS good for:

#1 Upper body Isometrics.

They are heavy enough for the shoulder in this regard.

#2 Warming up

Great for pull aparts or lateral band walks. I prefer the band at the knees though.

And NEVER do monster walks…

#3 Assisted pull ups

When you have zero pull ups, bands are good because you need to start getting in VOLUME. Not the best resistance profile (too easy at the bottom) but its still good for getting in a lot of reps.

#4 Gym fails Videos

Laughter is the best medicine

I put together a quick cheat sheet to answer those questions

For all your peptides needs, head on over to SwissChems.is

Code “NowWhat” saves you 10% AND they just updated their payment processor so you can use a credit card at checkout so it’s even easier now

From experience, BPC-157 is much more effective than TB-500 but they do stack well if budget allows

If budget is a constraint, then opt for BPC-157 only

BPC-157

• Purpose:

  • Enhances wound healing, promotes angiogenesis, reduces pain, and supports tissue repair.

• Recommended Dose:

  • 500 mcg daily

• Administration Guidelines:

  • Injection: Sub-Q

    • Proximity to the injury site is not required; it works systemically. As long as it gets in the system, it works

      • Frequency: Once daily following loading phase

        • Loading phase; use 500 mcg twice a day for 7 days

  • Oral: Much less effective for injuries than injection. Also requires a much higher dose due to digestion so 1-2mg/day

• Notes:

  • Monitor for minimal side effects such as injection site soreness, nausea, fatigue, sweating, or lightheadedness.

  • Ensure proper reconstitution and sterile injection techniques.

TB-500

• Purpose:

  • Promotes tissue regeneration, improves vascular function, remodels connective tissue, and reduces inflammation.

• Recommended Dose:

  • 2.5 mg every 72 hours

• Administration Guidelines:

  • Method: Sub-Q

  • Frequency: Every 72 hours (approximately twice per week).

• Notes:

  • Maintain consistent dosing intervals

  • Watch for side effects such as lethargy, nausea, headache, or injection site discomfort.

  • Ensure proper reconstitution and adherence to sterile injection practices.

Reconstitution Calculator here

The technical term for these receptors is “nociceptors.” If you remember your Latin,

• noci- means “to hurt or to harm”

• -ception means “to take or to perceive”

So it literally means “the perception of harm” or “the detection of noxious (harmful) stimuli”

Once these nociceptors are stimulated, that signal goes to the spine, then to the brain. There are 4 different things that these receptors can pick up

These nociceptors detect 4 different things:

1. Mechanical stress and pressure - a hard handshake or a cartoon anvil falling your foot

1. Temperature changes - relatively extreme hot or cold

2. Chemical changes - a direct irritant like acid or venom

3. Inflammatory Nociception - your bodies immune response to injuries

If the signal is strong enough, the spine can decide what to do. This is the classic “reflex arc”

Otherwise the signal gets to the brain. The brain’s single job is to determine

• YES this is dangerous

• NO this is not

The brain uses a whole bunch of different things to figure this out.

1. Where are we?

2. What are we doing?

3. Has this ever happened before?

4. How do I feel about this situation or my life situation in general

5. etc

The brain takes ALL this into account and has milliseconds to determine YES or NO

If the brain decides YES, pain is THE tool the brain uses to alert you to whatever is going on.

How does this help you?

You need to meet your pain with curiosity, not judgement.

Pain is telling you to Do something different

When something hurts, get a sense of WHAT you are doing to develop some context on WHY the brain is perceiving the activity as “noxious”

With injuries, the pain is usually going to be from stimulating mechanical and/or inflammatory receptors. So you are either

• not strong enough

• your technique is wrong

• inflammation is present (chronic or acute)

So, all we have to do is ADDRESS the above and you can be pain free.

Remember to move today

Bengal

I was in my last semester of PT school and it was my first surgery ever.

Even though i’m not limited, I still wouldn’t say I’m 100%.

Here’s 11 lessons from 11 years in the clinic i’ve learned to deal with injuries

#1 Pain is your friend, not your enemy

If you didn’t feel pain, you’d probably die before age 6.

Pain is a sign something may be going on, not something to push through.

Make friends with your pain, but don’t let it control you.

#2 Listen to you body

I battled achilles issues for years, and successfully rehabbed them back to “normal.”

I still had flare ups, and they were ALWAYS related to a recent increase in activity.

I was sore from 100 rebound box jumps the week prior, so my plan that day was to step down.

I didn’t listen

#3 Understand the risks

Rebound box jumping was known to snap an achilles, so i trained for it. I kept my achilles tendon strong with eccentrics and micro dosed them in training.

The previous week I did 100 total, no issues other than soreness.

#4 Fatigue increases injury risk

You get hurt when you’re tired

That day I

• biked 4 miles (accidentally) to the gym

• did max height box jumps BEFORE the WOD

• was perpetually fatigued from CF

#5 Know when to train, and when to test

I had planned to just stick to my training plan that day until someone “challenged'“ me. Four rounds into the WOD I went off script and snapped my Achilles on the first rebound rep

If you’re always testing your fitness, expect to fail a test every now and then.

#6 Have a support network

I had surgery a week later and was on crutches for 4 weeks. My friends had to take me to class, the grocery store, and the bar.

Support after surgery is actually an important consideration to GET surgery.

Recovery will be hard if you’re alone

#7 Focus on what you CAN do

Can’t run? Walk. Can’t walk? Bike. Can’t do compound lifts? Do isolation lifts. Can’t do lower body? Do upper body.

Can’t work out? Be there for other people (helps so you have #6)

#8 Have other hobbies

Luckily i was in school, so my hobbies were “studying.” if you can’t do your favorite thing (work out) you will feel very empty when that’s taken from you.

#9 Celebrate small wins

My initial small wins

• taking a shower

• not needing crutches

• Driving

• cooking standing up

#10 Respect the rehab process

Good rehab doesn’t get you back faster. It respects the process. The timeline exists for a reason.

You have to lay the foundations BEFORE moving the next phase. The foundations CANNOT be rushed.

Progress

#11 Realize shit happens

You can do everything “right” and still get hurt. Had I done step downs, I likely would not have torn my achilles THAT DAY.

There’s no guarantee i wouldn’t have at some other point.

Hopefully my experience helps you through your injury

Remember to move today

Bengal

PS grab your annual substack membership and receive access to our Total Body 3.0 program

Subscribe now

As well as all our other rehab protocols sprinkled into our old posts.

After you sign up for a year, send me the screen shot and i’ll send you the codes for the app.

I wonder what we called it in 1946?

Anyway, I get the FEAR around neck issues, and we have to have a boogeyman.

Here’s a few exercises I like to address neck pain give you control over your posture, and the best way to implement them.

*note: this was a tweet (free) and its now a paid post. Subscribers get a ton more detail and access to our neck program (at the end)

#1 Lift your chest UP (not back)

Anytime you walk through a doorway, LIFT your chest up. Since Ideally you walk through a doorway 1000’s of times a day, you should do this with a lot of frequency.

Lifting UP is very important - the idea is to raise you sternum and create tension in the area UNDER the shoulder blades. NOT chest BACK and create tension BETWEEN the shoulder blades.

Why’s this important?

Read more

Here’s 5 I hear all the time

And the honest truth you need to hear to get over your injuries

#1 Surgery is my ONLY option

Sure, you aren’t going to “fix” a torn rotator cuff without surgery, but surgery should be the LAST option.

There are two primary reasons people “fail physical therapy”

1. shitty rehab that focused on therabands and pain relieving modalities

2. you couldn’t commit the 3-6 months necessary

The area needs to be loaded. A little at first, more over time.

#2 I can’t lift heavy so i’ll use more reps less weight

Volume is an irritant.

More reps less weight is an attempt to “just try to maintain. This strategy actually hurts you more than it helps.

It’s not enough weight to make you stronger, and it’s so many reps it just irritates structures that already have a low tolerance.

It’s like plowing a field but never planting any seeds.

#3 Strengthen your core to fix your back pain

If your bicep hurts, I don’t focus on your tricep - so if your back hurts, I don’t focus on your abs

Here’s my approach to treating chronic back pain in order of whats important:

1. Hip mobility

2. Low back strength endurance

3. Total body strength

#4 No pain no gain

I don’t expect you to be pain free, but pain should be kept in check. During activities, don’t exceed +2 on the 0-10 scale or 5/10 OVERALL

The next day you should not be > 4/10 pain.

If you can’t stick to this scale, you need to recalibrate yours.

#5 Stick to low impact activities

If you don’t use it, you lose it. Keeping the ability to move fast as you age is a superpower. If you’ve lost the ability to run fast and jump, you should really look at why that’s the case.

Then start to work on the PROGRESSIONS to get back to this is some capacity.

There are tons of variations of high impact things you can do, and you’re only limited by your imagination (or equipment)

Remember to move today

Bengal

PS if you’ve felt victim to these myths and want to reclaim your life, reply back “chronic” and we can give you the tools you need.

Actually I did hurt my knee so this is what I am doing.

I started jiu jitsu a couple months ago, and (of course) tweaked my knee 3 weeks in. That specific class I was learning knee shields, did about 50 with my 200 pound plus partner.

To note, this is not a NEW injury - my right knee has meniscus and joint issues. And if you know anything about the meniscus, you’ll know that a knee shield (forced knee flexion) is a great way to irritate it.

How do I know it’s meniscus? I had the following symptoms:

• Pain with fully bending and straightening

• Pain with twisting

• Clicking and popping

This was the most painful episode I’ve ever had. The popping (new to me) was the most concerning. Walking was painful. I even texted Kobra, and that smart ass sends me a link to his meniscus tweet thread…

One day I may need to get surgery, but that day is not today. Here’s the routine I’m using that’s gotten me back to where I am right now.

#1 “Rehab” stuff

• knee extension

• knee flexion

Knee extension

Priority #1 is restore knee extension and quad function. My knee was slightly limited compared to the other side.

My go-to for anything knee is quad smash. 5-10 seconds of flexing the quad, 5 seconds of resting. 20 reps.

Click the pic above for the video

I also like banded knee extension and have had success with it.

If i’m being honest this did NOTHING for me.

Knee Flexion

Initially I started with wall heel slides

The foot on the wall gives support and reduces pain. 50 reps all day long

As I could tolerate more I progressed to Repeated knee flexion with my foot elevated

#2 Strength work

Split squats. I wanted to keep my weights relatively heavy to not lose a lot of strength, so I went with split squats.

I’m able to keep a vertical shin, and this stance has less knee rotation versus regular squatting. All of this means

split squats hurt less

I did these on my “volume” day.

I continued to squat, deadlift, and power clean, but dropped the weights ~ 25%.

Progress at 2 months

After some actual time off and trial and error the first couple weeks, these are the numbers I hit last week:

• Squat 335# x5 (last 350# x 5)

• Deadlift 365# x5 (390# x 3)

• Power cleans 205# x3x5

I can also sprint and jump.

Expect to be below your numbers after an injury since you 1) took time off and 2) have pain.

It’ll take me 2-3 more weeks to get to my old #s

but I think for the most part i’m out of the woods.

From a rehab perspective, all I did was

• relative rest

• treated the joint issues

• continued to train as normal just reduced the intensity so I could ramp back up

“You back hurts because it’s weak”

It’s not so much a myth, more so a misunderstanding and an oversimplification. I know this to be true because I’ve

• met strong people WITH back pain

• met weak people WITHOUT back pain

And I use this oversimplification all the time

To understand the real truth, we first have to define “strength.” Strength has a lot of literal and figurative definitions, but in regards to strength training we simply say

The ability to produce force against external resistance

(I think I got that from Mark Rippetoe)

In normal, everyday life, the back doesn’t have to produce force. It has to TOLERATE force. Bending, twisting, and things pulling at you expose your back to forces it needs to tolerate.

By moving your arms, hips, and legs you manipulate gravity to change the way those forces affect you. The low back is just a middle child since it’s in between the hips/legs/arms. It’s not “doing” anything,

It’s having things done to it

The purpose of a strength program is to use exercises that use your arms, legs, and hips to EXPOSE the back to more and more over time to increase your tolerance.

Since i’ve treated 1000’s of patients with back pain, I know strength is not always the issue. (it’s me, i’m strong and my back hurts)

Most time its strength endurance. Many other times its lack of mobility in the areas above (thoracic spine/shoulders) and below (hips) the low back. Your back ends up doing more than

• it needs to

• is capable of doing

I know what life requires (function), and I know what most people with back pain are missing (since I’ve met all of them), my focus is on

• mobility

• strength endurance

• total body strength

• recovery

Luckily our Total Body 3.0 program addresses ALL of the above. Start your ANNUAL subscription RIGHT NOW and i’ll send you access to the program.

Subscribe now

Just send me a screenshot of the confirmation, then’ll i’ll send you the app easy join codes.

Remember to move today

Bengal

PS. if you’ve started one of our programs and not going as fast as you would like, reach out. We can show you how to get progress faster.

It’s not just the physical discomfort; it’s the frustration, the setbacks, and the feeling that you’re stuck.

You can’t train like you used to.

Your business is suffering because you can't keep up.

You’re watching your progress, your edge, slip away.

And the worst part?

Rest isn’t helping.

Time off isn’t fixing it.

The cycle just keeps repeating.

That stops now.

Over the next three months, we’re working with ten individuals to break this cycle for good.

We’ll start by finding the exact cause of your pain, so you can remove the guesswork.

Then we start to rebuild.

No quick fixes, no generic rehab plans your grandma would find easy, no movement cult regurgitation.

Real solutions.

Based on treating 1000s of athletes and high performers; seeing what actually works and throwing out all the BS.

Finally, we incorporate everything into your normal activities and life so you're not only pain-free, but also back to performing like you want.

Imagine what it’ll feel like to move without fear again, to crush your training, to excel at business, all without worrying about re-injury.

Spots are limited because every plan is customized and built around you.

Don’t settle for managing your pain.

It’s time to eliminate it.

Request your spot here