Symptoms – Overview

Your Pain Symptoms

Below you will find links to take you directly to the page/s relevant to the symptoms you currently have (links are repeated at the bottom of the page):

Foot & Ankle Pain | Knee Pain | Hip Pain | Back Pain
Neck PainShoulder Pain | Elbow Pain
Wrist & Hand Pain | Migraines & Headaches

Wherever your pain (or pains) happen to be, they are just symptoms.

When I say ‘just’, I’m not taking anything way from you and the pain that you’re in. Pain is no joke. I know, I’ve been there.

As you discovered on the Therapy page, pain is a signal from your body to you telling you that something is wrong and that you need to do something about it.

If you’ve come straight to this page because you’re in pain and you want to try a couple of exercises to relieve it, great.

But please go back and read the What Is Posture page after you’ve tried the exercises, which explains why you are experiencing this pain.

Until you understand the reason for your pain, you can do little about fixing it.

You may find ways to reduce the pain temporarily; you may even get it to go away for a period of time.

BUT, if you don’t address the problem at the root cause level you will eventually end up with pain either in the same place, or somewhere else in your body.

No matter where it resurfaces, it will have been caused by exactly the same thing: postural misalignment.

Remember: Your Body Works As A Unit!

I make no apologies for repeating myself. This concept is so fundamentally important that you are going to hear it a few more times yet.

The links at the bottom of the page will take you to your area of pain. On each page there are a couple of exercises for you to do, which more than likely will change what you’re feeling – for the better!

Before you try the exercises, take a minute to tune into your body.

Stand up, close your eyes and feel how your weight distribution in your feet is:

  • Is your weight distributed equally between your left and right foot?
  • Is your weight distributed equally between the heel and ball of each foot?
    • Is it the same on both sides, or is it, for example, on the heel of one foot and on the ball of the other?
  • Do you feel like the weight is more towards the inside edge of each foot, the outside edge, or is it equal?
    • And again, is it the same on both sides?

Now rate your pain on a scale of 0 to 10. 10 being disabling pain, the worst you’ve ever experienced and 0 being pain free.

Once you’ve done that, try the exercises out and then see how you feel afterwards.

When You’re Doing The Exercises

Pay close attention to your movement (if there is any) and your alignment.

Unlike most other forms of exercise, one of keys with these exercises isn’t how much strength or effort you exert, but how well you align yourself when doing them.

If you think back to your childhood, you’ll recall the story of the tortoise and the hare. The hare was manic, running around from here to there and much quicker than the tortoise, but the tortoise was smart.

He just kept on the path at a nice steady pace and eventually, he won.

The tortoise always wins! Take the exercises easy.

And most important of all, keep your abdominal muscles relaxed.

This is very, very important, so just to repeat myself…

Keep your abdominal muscles relaxed.

Notice how much they want to try and help out with much of what you’re doing.

Don’t let them!


As I just mentioned, alignment during the exercises is the key. So what is correct alignment?

Many of the exercises require you to stand or sit with your feet and knees hip width apart and your feet facing forward. When we say hip width apart, we’re talking about the hip joints, and NOT the outside of your pelvis.

There should be a gap of about 4 or 5 inches between your knees and between your feet.

The next thing to do is to get your feet facing straight. Turn them in slightly so that the outside edges of both feet are straight.

This means you’ll be slightly pigeon toed and it may feel rather weird!

Ready To Go

You’re now ready to pick the symptom that relates to you. If you have more than one, just pick the one that is bothering you the most or which feels like the best place to start.

Before you go ahead and try these exercises, there’s one last thing for you to be aware of.

The following exercises are designed to impact your symptoms immediately, but they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body.

Symptoms: Areas of Pain

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