A clear guide to the moves, alternating plans, check-ins, and three stages of your program.
Why do the 20SR moves work?
Each program combines short releases, controlled contractions, and mobility work in a deliberate order. The goal is to help you notice how an area responds, repeat what helps, and adjust the program when your check-ins show that another approach may fit better.
How is 20SR different from traditional therapy?
20SR is a self-guided wellness and education program you can use between appointments or as part of a regular movement routine. It uses brief videos, before-session ratings, and structured plan changes instead of relying on occasional appointments alone. It does not diagnose conditions or replace care from a qualified medical professional.
How does 20SR move me through the three stages?
Stage 1 addresses the issue directly. Stage 2 spends six weeks looking farther along the connected movement chain, then a final check-in adds targeted work for anything still restricted. Stage 3 keeps you strong and stable with successful movements from Stages 1 and 2, plus related difficulty variations when available.
Why do Plan A and Plan B alternate?
Both sessions on the same day use the same ordered plan. On the next day, the program can alternate to the other plan, giving you variety while keeping each session predictable and easy to follow.
What happens if my ratings are not improving?
After two completed sessions, the app can offer another version for the same area when starting discomfort has not improved enough. If that adjusted version still does not help after two completed sessions, it moves you into the Stage 2 root-cause assessment.
What should I do if a move feels wrong?
Use the I need help option during the move. The app can show a clarification, let you retry, or offer an easier alternative when one is available. Stop if you feel sharp or concerning discomfort and contact a qualified healthcare professional when appropriate.