Free Starter Plan
The 30-Day Relief Protocol
Your day-one plan: how to set a baseline, what week one should look like, and how to tell progress from aggravation.
What’s inside
✔ The five baseline measures to record before you change anything
✔ The traffic-light rule — when discomfort is fine and when to stop
✔ A four-movement day-one set, chosen for low load and wide tolerance
✔ How to progress week to week without overshooting
✔ The red flags that mean self-management is the wrong tool
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General education, not medical advice. Exo Physical Therapy has not evaluated you and nothing here diagnoses a condition or prescribes treatment. Consult a licensed clinician before starting, changing or stopping any exercise or treatment — particularly after an injury, surgery or if symptoms are severe or worsening. Stop and seek care if anything increases your pain or causes numbness, tingling, weakness or dizziness.