Frequently Asked Questions

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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 helps you integrate what you've learned into your daily routines. If you plan to work out, doing your program right before the workout will help your body with better posture and movement patterns. However, if it helps you sleep, do your program before bed. If your free time is limited, doing them whenever you can is much better than not at all.

How often should I perform my exercises?

Programs are typically designed to be completed at least once a day. Most of our daily activities promote poor posture, so it is important to intervene with good postural habits at least once a day. If you feel the need to do it twice a day, try to leave an eight-hour window in between to avoid muscle fatigue.

How long should I rest between sets?

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

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.

Is the order of the exercises important?

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

Can I do one or two exercises 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.

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. While you may feel sensations within a muscle group, your exercises should never reproduce your existing pain. First, check your program to make sure you are performing the exercise correctly. If you are still feeling pain, stop doing the exercise.

Can I add exercises to my program?

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

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

Sometimes it is helpful to hold a stretch until you notice a release in the muscle. However, there is a point of diminishing returns to holding a stretch for too long, and you may not benefit more by holding the stretch for a longer time.

Can I continue with my normal exercise routines?

That depends. It may be a good idea to initially avoid certain exercises, such as resistance training, to help your progress. If your chosen form of exercise makes your pain worse, it is probably best to stop doing it.

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

Ideally, do the program right before working out. This gives your body the chance to reinforce good habits and integrate the learning "cues" your Function First program provides. Doing your program just before a workout is like preparing the body for exercise. The Function First exercises then become a tool for proactive, rather than reactive, pain management.

Should I continue with my medications?

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

Should I continue with my chiropractic treatments, physical therapy, or massage while going through the Pain-Free Program? Passive treatments, such as chiropractic, acupuncture, and soft tissue work, will not typically 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.

Can you help me if I don't live in San Diego?

Yes! We can help clients all over the world. Our virtual program uses video calls, so you can work with us from the comfort of your own home.

How does the virtual program work?

It's simple. We'll set up a virtual meeting on Zoom, Skype, or Google Meet. During the call, we'll review your health history, talk about your pain and goals, and have you perform some movements for us to observe on camera. Afterward, our specialist will create a custom exercise program for you, record a video of themselves doing the exercises, and send it to you with a printable list.

Is this a generic exercise program?

No, this is a personalized program designed just for you. Each video is custom-made based on what we observe during our virtual meeting. This ensures you can perform your exercises correctly and effectively.

What should I wear for my virtual appointment?

Please be barefoot and wear exercise attire. We need to be able to see your posture and movement clearly, and baggy clothes can hide important details. Men should wear shorts, and women should wear shorts and a sports bra or similar workout top.

What about camera setup for the appointment?

Before your appointment, please set up your device in an area where we can get a head-to-toe view of you. We recommend testing your camera's placement beforehand, so we don't have to use your appointment time for technical issues.