The Pain Free Movement Blueprint

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The Pain Free Movement Blueprint Wiser Fitness is a personalized online experience that specializes in pain free movement

05/11/2024
27/09/2024

The 3 Keys to staying out of back pain
1. Mobility
2. Stability
3. Strength Balance

10/09/2024

Back Pain? Look at the mobility, stability and strength imbalances in the hips

Knee Pain? Look above (hips) and below (ankles). The knee is stuck in the middle of two major joints.

Your pain is most likely coming from somewhere else

10/09/2024

Elaine made it up the hill with no breaks for the first time. Amazing work!

22/08/2024

This is 250lb x 4 reps! Just 6 weeks ago, she was only able to hit 100lb x 8 reps and had lower back pain. Between stability drills, single leg strength work, and various other movements her lower back pain is gone.

Learn how to strengthen your way out of pain with our proven blueprint without....X Hours of stretching X No Smashing mu...
05/08/2024

Learn how to strengthen your way out of pain with our proven blueprint without....

X Hours of stretching
X No Smashing muscles with hard balls
X Countless trips to chiropractor
X Taking days or weeks off b/c of pain

Let us guide you through a system that is proven to improve mobility, stability, and strength to reverse low back pain.

Send us a message if you need help

Are you tracking your sleep?Are you tracking your diet?Most people aren't, and they are setting themselves up for failur...
26/07/2024

Are you tracking your sleep?

Are you tracking your diet?

Most people aren't, and they are setting themselves up for failure.

Studies show that sleep deprivation and poor diet can increase pain receptors and cortisol levels which makes your pain worse.

Reducing stress for success is the first step in The Pain Free Movement Blueprint

Balance, Stability, and Strength are 3 key factors for correcting low back and hip pain. Having the ability to balance o...
26/07/2024

Balance, Stability, and Strength are 3 key factors for correcting low back and hip pain.

Having the ability to balance on one leg shows off some level of strength but balancing with the ability to keep your hips stable is a whole other level.

Placing a ball (tennis or lax ball) on your low back while hinging over is a great tactile cue for giving you feedback if your hips are stable.

Balance + Stability + Strength = Pain Free Movement

"Jimmy has quickly become the single most important pillar in my health and pain management journey. I know that sounds ...
23/07/2024

"Jimmy has quickly become the single most important pillar in my health and pain management journey. I know that sounds lofty and cliche, but putting it any other way simply wouldn’t do it justice.

When my job recently became remote and I had the opportunity to move closer to family, I was able to do so because of his online coaching. There was no way I could bring him with me, so we continued working together remote using his “pain free movement blueprint”.

In 3 months I’ve gone from barely being able to limp to my car, to taking my service dog on nightly walks around our neighborhood.

As someone who developed an autoimmune disease and chronic pain disorder later in life, I didn’t think fitness would ever be accessible for me again.

Jimmy flipped that notion on its head and has quickly become a trusted confidante and mentor. Working with him is, without question, the highlight of my week. He’s a now a friend that I (and my service dog, Hickory) can’t live without.”

Most rehab programs or fitness "gurus" will tell you that you need to stretch yourself out of pain. That couldn't be any...
20/07/2024

Most rehab programs or fitness "gurus" will tell you that you need to stretch yourself out of pain. That couldn't be any further from the truth.....

A "tight" muscle is more often than not a weak muscle. The tightness and pain is your body telling you it's vulnerable.

A mobility/flexibility assessment should be performed to narrow down faulty movement patterns and attack the low hanging fruit.

Strength balance testing will then help determine further the root cause of those "tight" or painful areas.

Weighted carries are some of the best forms of exercise
19/07/2024

Weighted carries are some of the best forms of exercise

11/07/2024
09/07/2024

Practicing bird dogs for beginners is a great way to increase balance and core strength, especially in our more mature clientele 

Consistency is the key ingredient to reaching your goals, but staying consistent for a long period of time is the magic ...
07/07/2024

Consistency is the key ingredient to reaching your goals, but staying consistent for a long period of time is the magic potion.

Having a coach will hold you accountable when you don’t feel like being inconsistent.

Happy 4th Of July!
04/07/2024

Happy 4th Of July!

03/07/2024

The back extension is used to strengthen the entire back in segments (Lumbar, Thoracic, Cervical). This also teaches how to have good awareness of your spine through flexion and extension.

Notice the setup on the GHD machine. The foot pad is set up in a position that allows me to keep my legs straight while also blocking my hips so I can move about at the spine.

Movement is initiated by taking the lower lumbar from extension into flexion, then flexing the T-spine (middle of the back), then to flexing the upper or cervical portion. Reverse the order when returning back down.

Step 1 In The Pain Free Movement Blueprint is:“Reduce Stress For Success”If you are not getting quality sleep, your body...
03/07/2024

Step 1 In The Pain Free Movement Blueprint is:

“Reduce Stress For Success”

If you are not getting quality sleep, your body will accumulate MORE stress, prolong recovery and studies show you may feel increased pain.

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Videos

Elaine hill walk PR
Elaine hill walk PR

Elaine made it up the hill with no breaks for the first time. Amazing work! #betterlatethannever

Alex hit 250lbs x 4 reps! When we started 6 weeks ago, she was only able to do 100lbs x 8 reps. That’s a 150lb improvement over 6 weeks and now has zero lower back pain
Alex hit 250lbs x 4 reps! When we started 6 weeks ago, she was only able to do 100lbs x 8 reps. That’s a 150lb improvement over 6 weeks and now has zero lower back pain

This is 250lb x 4 reps! Just 6 weeks ago, she was only able to hit 100lb x 8 reps and had lower back pain. Between stability drills, single leg strength work, and various other movements her lower back pain is gone.

RDL’s strengthen the hamstrings and glutes in the lengthened position and are my top 3 exercise for bulletproofing the body for injury. Not only do they strengthen the posterior chain in the lower part of the body, but it does the same for the upper middle back.

The side plank adductor ISO hold has a lot of benefits including shoulder strengthening on the supporting side and oblique strengthening but the main course is the adductor muscles (inside of the leg) that are working super hard when squeezing your feet both ways into the bench. Modify by bending your knees back 90 degrees and squeezing the bench with your knees.

A Side Plank Abduction ISO Hold to finish off my leg day. Way harder than it looks.

When you can finally execute the perfect ISO-hold position of a single leg RDL and your low back pain is way better

Working on some single leg stability drills with Alex. Lack of stability plays a huge roll in back pain. A building made of steel will withstand way more force than a building made out of wood
Working on some single leg stability drills with Alex. Lack of stability plays a huge roll in back pain. A building made of steel will withstand way more force than a building made out of wood

Birddog practice with Elaine
Birddog practice with Elaine

Practicing bird dogs for beginners is a great way to increase balance and core strength, especially in our more mature clientele 

Back Extensions
Back Extensions

The back extension is used to strengthen the entire back in segments (Lumbar, Thoracic, Cervical). This also teaches how to have good awareness of your spine through flexion and extension. Notice the setup on the GHD machine. The foot pad is set up in a position that allows me to keep my legs straight while also blocking my hips so I can move about at the spine. Movement is initiated by taking the lower lumbar from extension into flexion, then flexing the T-spine (middle of the back), then to flexing the upper or cervical portion. Reverse the order when returning back down.

Back Extension vs Hip Extension: The back extension is used to isolate 3 segments of your spine; Lower Lumbar, Thoracic and Cervical. Understanding how to move through a back extension gives you complete awareness of your back. The hip extension on the other hand strengthens your hips through proper hinging mechanics. Both are very valuable tools when strengthening your hips and back.

RDL’s to bulletproof your back

It’s never too late to start exercising. Elaine is 80 years young and has decided to get in shape. Good for her!

Hill Training with Ellaine! Getting stronger every session!

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