SelfRX — RTP

⚡ System Over Goals

Perform Daily Maintenance On Yourself

"You do not rise to the level of your goals; you fall to the level of your systems." Combine Kelly Starrett's joint mechanics with James Clear's habit loops to rebuild your movement identity 2 minutes at a time.

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The Absolute Laws of Tissue Maintenance

Before attempting any treatment, internalize these non-negotiable guidelines to prevent injury and promote down-regulation:

🚫 Avoid the "Pain Cave" Sharp, stabbing, or radiating neurological pain (numbness/tingling) causes your brain to guard tissue. Stay in uncomfortable, productive tension—never acute pain.

⏱️ The 2-Minute Rule Physiological tissue change and autonomic down-regulation require at least 120 seconds of continuous time under tension.

🫁 Diaphragmatic Exhales If you grit your teeth or hold your breath, your nervous system won't yield. Long, slow exhales signal safety to the spinal cord.

🔄 Don't Guess, Assess! Test an movement (e.g., deep air squat or overhead reach), do 2 minutes of work, then re-test immediately to confirm progress.

The 3 Systems of Mobilization

To resolve movement restriction, address the exact mechanical layer causing the block:

Muscle Dynamics

Tools: Lacrosse Ball, Foam Roller, Barbell

Restores muscle belly elasticity and clears trigger points using Tack & Floss (pinning tissue down and moving the limb through range) and Contract-Relax (PNF).

Joint Mechanics

Tools: Heavy Resistance Bands

Clears joint capsule tightness and bone-on-bone pinch using Banded Distraction. Physically "gaps" the joint capsule to allow smooth rotational glide.

Sliding Surfaces

Tools: Voodoo Floss Bands

Restores nerve and fascial gliding over muscle through heavy compression, shearing matted tissue layers apart and flushing joint swelling upon release.

Joint-By-Joint Treatment Matrix

Filter by target joint or movement fault to find your precise prescription.

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Quick Movement Fault Filter:

⚡ Atomic Habit Stacker

Build Your Daily Mobility Habit Stack

James Clear's 1st Law of Behavior Change is Make It Obvious. Pair your mobility protocol with an anchor habit you already perform automatically every single day.

1. Current Daily Anchor (The Cue):

2. Target 2-Minute Mobilization (The Response):

1. Make It Obvious Leave your lacrosse ball on your coffee table or desk so it prompts action without friction.

2. Make It Attractive Temptation Bundle: Only allow yourself to listen to your favorite podcast while doing mobility work.

3. Make It Easy Master showing up: Never attempt 45 mins. Commit to just 1 mobilization (2 minutes) to maintain identity.

4. Make It Satisfying Test and re-test immediately. The instant relief in movement depth provides immediate dopamine reinforcement.

7-Day Consistency Log

0 Days Completed

Tap a day after completing your minimum 2-minute mobilization to maintain your streak:

Identity: Supple Athlete

Balanced Systems Time Allocation

How a supple patient balances mobility systems across a training week.