Move 01
Touch your toes
Bend forward and notice where your movement stops. Follow the hold, then try the same bend again.
Good Morning Standing
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The 20SR movement method
Choose an area on the body map. We'll show the connected areas the existing 20SR rules check instead of treating the sore spot like it exists by itself.
Start my assessmentFree assessment. Takes a minute. No card.
Choose one of four areas
These four are just a small representation of the 24 body areas we address throughout the app.
Start with the spot.
Select Neck, Shoulder, Low Back, or Knee to see what the existing 20SR rules check around it.
A portion of profits supports children with mobility needs, including braces, walkers, and specialist appointments that may not be covered by insurance.
What this is really about
Generic programs miss the point because your body is not generic. Your 20SR program begins with what you report and changes as your ratings change.
The real goal is getting back the ordinary things you have quietly started planning around.
The longer your body compensates, the more normal that compensation can feel. That is the cost of waiting: it becomes your new normal.
Start my assessmentThe method
Instead of simply pulling on a tight muscle, 20SR uses a short, controlled contraction against resistance. That can help reduce guarding around a joint and make movement feel more comfortable.
The program checks what changed after each sequence, keeps what helped, and looks beyond the uncomfortable area for connected movement restrictions.
Contract against resistance for 20 seconds.
The controlled load gives your body new information.
The muscle no longer has to guard in quite the same way.
Your rating tells the program what should come next.
You rate what changed, and the program keeps what worked.
Why twenty seconds?
Long enough for a focused hold. Short enough to fit into real life.
Why check somewhere other than where it hurts?
Because the uncomfortable spot may be compensating for a restriction above or below it.
Free, nothing to sign up for
Try one of these three moves. Check your range before and after the hold, then see what changed.
Move 01
Bend forward and notice where your movement stops. Follow the hold, then try the same bend again.
Good Morning Standing
Move 02
Sit tall and turn left, then right. Notice the tighter direction. Follow the hold, then turn again.
Thoracic Twist Seated
Move 03
Look over each shoulder and notice your range. Follow the hold, then check both directions again.
Neck Rotation Resist
The Panic Button
Choose the new area and get a short targeted sequence without overwriting the progress you have already made in your regular plan.
Any time. Any supported area. Your main program stays where you left it.
Panic Button
Pick the area. Its five-move plan becomes your temporary focus, while your original program stays saved.
Your program
Your assessment builds a starting plan in three stages: address what is bothering you, check the connected areas, and keep the progress going.
20-second holds. About five minutes earlier in the day and five minutes later.
Stage 1
Start close to the area that is bothering you and see how it responds.
Start here
Stage 2
Check the connected areas that may be feeding the same pattern.
6 weeks
Stage 3
Keep the movements that helped and progress their difficulty over time.
Ongoing
How the method was built
Built from more than 30 years in the bodywork world, 20SR was shaped by hands-on experience with thousands of clients and years of testing what actually creates meaningful change.
The program you see today wasn't built from theory alone. It was developed, refined, and tested on real people over time - then simplified into a system anyone can use.
This is not a video library with a quiz on the front. The movement order, substitutions, progressions, and connected-area checks are part of the method itself.
Membership
Every plan includes your personalized three-stage program, the full guided video library, and the Panic Button at any hour.
The complete program, run by you.
$150 billed annually· Save $30
Everything in Essential, plus an expert team you can ask.
$204 billed annually· Save $96
Everything in Community Plus, for four people.
$396 billed annually· Save $144· About $8.25/account
Monthly
Cancel any time. No notice and no phone call.
Annual
The lower monthly price for committing to the year. Annual memberships are billed once for the full year.
Optional 20SR Kit, $39 one time. It is not required.
You already felt a general move work on you. The only question left is whether you want a program pointed at your actual problem.
Before you decide
Most routines repeat the same exercises around the uncomfortable spot. 20SR uses short controlled holds, checks how your movement responds, and looks above and below the area before deciding what comes next.
Start with the body map and assessment. They show how the method approaches your area before you choose a membership. Results vary, and 20SR does not diagnose or treat a medical condition.
20SR is a movement and wellness program, not medical care. If you are under a clinician's care, keep following their guidance and tell them what you are doing here. Speak with a qualified professional first if symptoms are severe, sudden, or getting worse.
The assessment asks about mobility and available positions so the program can use seated, standing, or easier alternatives where appropriate.
About ten minutes a day: one five-minute routine earlier in the day and another later. Each individual hold is short.
No. The $39 Kit is optional. Many movements use only your body, a floor, a wall, or an ordinary chair.
Ten minutes a day. Five earlier, five later. You have probably spent longer than that today thinking about it.
Start my assessmentFree assessment. Takes a minute. No card.