Exercise Programs¶
Movement is medicine. But not just any movement—the right movement, done consistently, targeting the specific patterns of dysfunction that develop from modern work and life.
Bram discovered that his body didn't need hours in a gym. It needed strategic, targeted interventions that addressed root causes rather than symptoms. These three programs work together to rebuild function and prevent future breakdown.
The Three Programs¶
Daily 8 Foundation Stretches¶
When: Morning (15 min) and Evening (20 min)
Where: Home, on a mat or carpet
Purpose: Major mobilization and tissue lengthening
These eight stretches address the fundamental restrictions that develop from years of forward-facing work, sitting, and protective posturing. They're your foundation—the morning routine sets you up for the day, the evening routine undoes accumulated damage.
Invisible 8 Job Site Exercises¶
When: Throughout the workday, every 60-90 minutes
Where: Anywhere—job site, truck, standing around
Purpose: Maintenance and activation between stretching sessions
These eight exercises look like normal behavior—stretching, shifting weight, casual movements. But they're precisely targeted interventions that prevent compensation patterns from accumulating during work. No one will know you're doing therapeutic exercise.
Office Worker Adaptations¶
When: Throughout the workday, every 60-90 minutes
Where: At your desk, in meetings, during breaks
Purpose: Combat sitting disease without leaving your workspace
The same principles as the Invisible 8, adapted for desk-bound professionals. Addresses the specific issues of prolonged sitting: hip flexor shortening, gluteal amnesia, forward head posture, and wrist strain from keyboard work.
How the Programs Work Together¶
Think of it this way:
| Program | Analogy | Function |
|---|---|---|
| Daily 8 | Deep cleaning | Major mobilization, tissue change |
| Invisible 8 / Office | Maintenance cleaning | Prevent accumulation, stay loose |
The Daily 8 creates lasting tissue change through sustained stretching. The Invisible 8 (or Office adaptations) maintain those gains throughout the day and prevent compensation patterns from building up.
You need both. Stretching without maintenance means you're constantly undoing accumulated damage. Maintenance without stretching means you never make fundamental progress.
Time Investment¶
| Activity | Time | Frequency |
|---|---|---|
| Morning Daily 8 | 15 min | Daily |
| Invisible 8 / Office | 8-10 min total | Spread throughout day |
| Evening Daily 8 | 20 min | Daily |
| Total | ~45 min | Daily |
That's less time than most people spend on social media. And the return—freedom from pain, maintained function into old age, ability to keep working—is incalculable.
Getting Started¶
If You're New to This
Start with just 2-3 exercises from each program. Master the form, build the habit, then add more. Consistency beats intensity.
Week 1: Cat-Cow + Legs Up the Wall (Daily 8) + Glute Squeezes (Invisible 8)
Week 2: Add Hip Flexor Stretch + Neck Retractions
Week 3: Add remaining exercises gradually
Week 4: Full protocols integrated
Important Notes¶
Read Before Starting
Please review the Exercise Disclaimers before beginning any program. These exercises are educational—work with a healthcare provider if you have existing conditions or injuries.
Pain Scale Guidance:
- 1-3/10: Mild sensation, completely safe
- 4-6/10: Productive stretch, this is where change happens
- 7+/10: Too intense—back off immediately
- Sharp/stabbing: Stop, this isn't the right exercise for you right now
Ready to begin? Choose your program above, or start with the Daily 8 Foundation.