Corrective Exercise for Pain

Personalized Programs to Eliminate Your Pain

The pain experience for everyone is unique and personal. Yet we all want and need to move to fully enjoy all that life has to offer. Regardless of your past experiences with other providers- stress free, efficient movement is the foundational pillar of a pain-free life. We want to help you discover the key ingredients to your path to success. It’s not just about exercise. It is about the right exercises, for the right person, at the right time and in the right amounts. We’ve got you covered.

Understanding Chronic Pain

The path to chronic pain is never a straight and narrow course. It is a combination of physical events, many forms of stressors and even changes in your brain chemistry. When most people seek out treatment for chronic pain, they often look at the immediate “source” of their pain: the knee, the back, or whatever is hurting. That one part is the focus of their treatment, and nothing else is really looked at. What most people don’t realize, however, is that the pain experience has many ingredients. In many cases, the pain you’re experiencing now is often the result of a series of small events that, when looked at as a whole, leads to your challenges of today. The one thing in common with everyone suffering from pain is a desire to live life pain-free.

At Function First, We Address Your Pain with a Highly Personalized Approach So You Can Eliminate It

We do not attempt to “treat” symptoms. We use a form of movement called corrective exercise. These are exercises that are designed specifically and strategically for you. What does that mean? It means the ideal exercises for your body AND at the appropriate time. Because eliminating triggers is the best way to eliminate the pain. We begin with a global view of your body as a movement template. We then select exercises to help you move and feel better. These sometimes simple exercises address biomechanical and neurological (“software”) issues to relieve the stress to your body. Corrective exercise is based on the simple fact that body’s integrated intelligence can sometimes get off track. By reintroducing proper “movement nutrition” to the body, mechanics, efficiency and confidence return and pain fades away.

We Meet You Where You Are to Take You Where You Want to Be … Because That’s What Works

Improving your body’s function will ensure that your body moves and functions the way it was designed to: efficiently and effortlessly, and with minimal undo stress on any one part. This will allow you to live a more productive and comfortable life. The Function First Approach focuses on your body’s individual needs and your level of readiness. We respect your symptoms, but we are not ruled by them. This is one of many reasons why we have succeeded where many other remedies fail. So even if you’ve tried everything else, now is not the time to give up. Now is the time to try our simple, effective, exercise alternative to pain relief.

Time and Time Again, Our Clients Tell Us Our Approach Works, When All Others Have Failed

Here’s how we can help you. We offer a variety of personalized corrective exercise programs in our San Diego office. The process begins with a personalized postural and movement evaluation, a thorough health history review and a discussion of your goals. Then, a Function First Pain-Free Movement Specialist will select strategic corrective exercises that reduce stress, help you move better and increase movement confidence. Every person we see is unique and special. Therefore, one exercise session is typically not enough interaction for us to effectively predict the response your body will have to the exercises, or to determine how many visits you will require. Your body did not evolve (or dissolve!) to where it is today in one week, so it is safe to say it will take some time to reverse your situation. Working with a Function First Pain-Free Movement Specialist is the most effective way to affect your movement mechanics and create positive change in your nervous system so you can once again move freely and without pain.

Corrective Exercise Program Options & FAQs

  • Savings Package = $2200* with Anthony Carey | $1497* with Function First Movement Specialist
  • Includes 6 assessments: Initial 2 hour plus 5 additional 1 hour reassessments
  • 6 individual 30-minute follow-ups to each assessment appointment to review current program with supervision
  • Home exercise strap
  • Copy of The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain by Anthony Carey
  • Unlimited email and phone support as needed during your 90 day package
  • Individual Sessions

  • Initial 2-hour appointment $500
  • Private 30-minute follow up review appointments $75
  • 1 hour reassessments $250/hour
  • First Appointment: 2 hours

  • Initial orientation and health history review
  • Full biomechanical profile
  • Video analysis using Spark Motion
  • Personalized exercise prescription with computerized handout
  • 5 additional 1-hour appointments (scheduled bi-weekly)

  • Reassessment of pertinent movement assessments
  • Updated and revised exercise prescription
  • Computerized handout of revised exercise prescription
  • 30-minute appointments scheduled during the weeks between reassessments

  • Review of current program execution and feedback
  • Modifications to current program as needed
  • Address any questions or concerns with program
  • Essential equipment

  • Non elastic strap specific to your Function First exercises
  • A copy of The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain
  • *Three (3) Easy Payment Plan Option:

  • 1st payment of $758.34 to be paid at first appointment
  • 2nd payment of $733.33 to be paid 30 days later
  • Final 3rd payment of $733.33 to be paid 30 days later
  • There is a *$25 administrative fee included with this plan. Total $2225
  • Do You Live Outside San Diego? We Can Still Help You!
    If you are living with chronic pain, every day can be a never-ending chore to endure. Simple tasks like cooking dinner, exercising, or gardening become episodes to be gotten through as quickly as possible. The joy of your daily life is diminished to only a shadow of what it used to be. Identifying The Source of Your Pain In many cases, the pain you’re experiencing now is often the result of a series of small events that, when looked at as a whole, leads to the real reason why you’re experiencing pain. It is the reason that needs to be uncovered, to eliminate your pain.
    Helping People Just Like You - Worldwide
    We currently have served clients from 33 U.S. states and 17 countries. While we are based in San Diego and help many people locally, our 20 plus years of helping people has spread throughout the world. The availability of high speed internet allows us to work with people like you right from the comfort of your own home.
    Participating In This Program Is Simple
    Download the free Skype program to your computer. You will receive an “invite” from one of the Function First team that you will meet with. During the Skype call, you and your Function First partner will review your health history, discuss pain science and your goals. We will then observe you performing some specific movement patterns in front of the computer’ camera.
    Following the call, the Function First Pain-Free Movement Specialist will design your exercise program, film themselves doing your exercises and upload to a private YouTube location. You will receive and email with your exercises as an attachment to print for your convenience and a link to observe the video demonstration.
    People Around The World Are Already Benefiting From This Program
    This is not a generic program. Each video is custom made and is filmed only AFTER we meet with you via Skype. You will be able to perform all of your personalized exercises exactly as they appear in your video. You will soon be on your way to living pain-free!
  • Individual Sessions

    Initial 90 minute appointment for new Skype clients $375 with Anthony Carey and $175 with Function First Movement Specialist. 60 minute appointment for existing Skype clients with Anthony Carey l at $250.

    What You Need To Know

    Following are directions for shooting your video. It is extremely important to follow these guidelines to ensure your video provides us the details we need to properly prescribe your personalized corrective exercise program. If you have any questions, please don’t hesitate to contact us by Email ( or phone at 619-285-9218.

    Submitting Your Video

    You may submit your video for review 1 of 3 ways: 1. Transferring the video to DVD and then mailing it to us 2. Upload it to a free video hosting web site where we can view the video based on the web address you provide. Sites such as youtube allow you to upload the video and label it "unlisted" so that the video can only be seen by those that you share the link with. 3. Scheduling a 20:00 Skype call that will be used to view your evaluation live. This requires a web cam with microphone and a free Skype account.

    Receiving Your Program

    Once your personalized video is filmed you will receive both a written handout for viewing along with a video of your program. We will upload your video to an unlisted youtube channel. This video will be private and can only be viewed by you or those you choose to share the web address with.


    Please videotape yourself barefoot, with no shoes on. Please wear proper attire. Remember we are trying to evaluate your posture. Baggy clothes will hide important information. Men: please wear shorts only Women: please wear shorts and a jogging bra or similar attire. A leotard type top and shorts are also acceptable. Please wear clothing colors and a use a background that contrasts with your skin color. This will improve the viewing quality of the tape.

    Postural Views

    We will need four views of your body. Hold each view for 30 seconds./p> facing the camera with your back to the camera left side perpendicular to the camera right side perpendicular to the camera Please be sure your entire body, from head-to-toe, appears on the tape for all four views. Please try to relax as much as possible. Do not "pose." Stand with your feet the distance apart you would normally stand comfortably. We need to see your actual, un-attentive posture.

    Gait Pattern

    Walk in a direct line away from the camera, approximately 15 paces; turn and walk directly back to the camera, REPEAT 4 times Side gait -- If possible, have the camera follow you from the side as you walk back and forth 3 times. Please be sure your entire body, head to toe, is in full view of the camera while walking.

    Single Leg Stance

    Stand with both feet pointing straight ahead and about 2 inches apart. Lift one leg so that the hip is flexed to 45 degrees and the knee is flexed to 90 degrees. This should place your foot slightly behind the leg you are standing on. Balance in this position for 30 seconds.

    Overhead Squat

    Stand facing the camera with your feet pointing straight ahead and hip width apart Raise the arms overhead so that the elbows are straight and in line with the ears. Keep your heels flat on the floor and squat down as low as you can 2 times. Turn with one side perpendicular to the camera and repeat the same squat 2 times. Turn your back to the camera and repeat the squat 2 times.

    Additionally, please print, complete and return our brief questionnaire with your video. You may include your responses in the email with the video link or download and print.

    click here to download the questionnaire. Call us or Click here to buy now - use the link above to use your MasterCard, Visa or Discover to get started. Please make checks payable to: Function First. We will be unable to evaluate your video until payment is received.

    1. What is the best time to do my exercises?

    It depends on you and your daily needs. Doing your exercises in the morning before you start your day allows you to integrate what you’ve been posturally cued to do in your every day routines. If you plan on exercising, doing your program right before a workout will again cue your body into better postural habits and movement patterns. However, if it helps you sleep, do your program before going to bed. If your free time is limited, doing them whenever you can is far better than not at all.

    2. How often should I perform my exercises?

    Typically, programs are designed to be completed at least once a day. Most of our daily activities repeatedly promote poor postural alignment. To make a dramatic change it is essential to intervene with good postural habits at least once a day. If you feel the need to do it twice a day, try and leave an eight-hour window in between to avoid muscle fatigue.

    3. How long should I rest in between sets?

    Rest for a minimum of five seconds in-between sets to teach your muscles the difference between working and resting. If your feel that you need a longer rest period, it is okay to take 20 to 30 seconds or more, if you need it.

    4. Can I do half my program in the morning and half in the evening?

    The programs in the Pain Free Program are designed to be completed all at once.

    5. Is the order of the exercises important?

    Yes! Corrective Exercises should be performed in the order that they appear on your program. Your program is designed so that each exercise builds on the previous and prepares you for the next exercise. If they appeared in a different order in a previous program, it may be that the focus was slightly different.

    6. Can I do one or two exercise in my program without doing the rest?

    If you have already done your program in its entirety you may do a couple of favorites at a later time. Even though certain exercises may make you feel considerably better than the rest, all of them are very important to the design of your program.

    7. What if an exercise hurts or reproduces pain when I do it?

    Pain is contrary to our philosophy of providing an environment for your body to heal. Although you may feel sensations within a muscle group, your exercises should never reproduce your existing pain. First refer to your program to make sure you are performing the exercise correctly. If you are still feeling pain, stop doing the exercise.

    8. Can I add exercises to my program?

    This is not recommended without a private consultation. Although it may feel good at the time, you want to make sure that it isn’t counterproductive to the overall goals of your program.

    9. What if I prefer to hold exercises longer than the suggested time?

    Sometimes it is beneficial to hold a stretch until you notice a release in the muscle. However, there is a diminishing return to holding a stretch for too long and you may not necessarily benefit more by holding the stretch for a longer duration.

    10. Can I continue with my normal exercise routines?

    That depends. It may be a good idea to initially refrain from certain exercises, such as resistance training, to help your progress. If your chosen form of exercise exacerbates your pain, it is probably best to stay away from it.

    11. If I am working out, when should I do my program?

    Ideally, do the program right before working out. This gives your body the opportunity to reinforce good habits and integrate the learning “cues” your Function First program provides. Doing your program just prior to a workout is like is like prepping the body for exercise. The Function First exercises then become a tool for proactive pain management instead of reactive.

    12. Should I continue with my medications?

    That is a decision between you and your doctor. We ask that you refrain from taking painkillers before your program to avoid masking any symptoms. It will also allow you to better determine if there is an actual difference before and after the exercises.

    13. Should I continue with my chiropractic treatments, physical therapy or massage while going through the Pain Free Program?

    Typically, passive treatments, such as chiropractic, acupuncture, and soft tissue work will not interfere with your Function First program. The exercise program from Function First should be an excellent complement to these forms of treatment. Sometimes other movement therapies can be counterproductive to our approach and we try to limit that as much as possible. If you feel like they are helping you then it is probably best to continue with them.

    If you have a question that was not addressed on this page, please Email Us