Corrective Exercise Programs

Follow these 3 simple steps if you are ready to FEEL better, MOVE better, & BE better! 

1. Fill out your Physical Activity Readiness Questionnaire (PAR-Q).
2. Fill out your General Lifestyle Information Questionnaire.
3. Click SUBMIT

Congratulations!  You are one step closer to a more mobile, happier, and healthier you!  I will contact you within 24 hours.

If you want to get a head start on the Movement Assessments I will need from you, go ahead and perform (and record) the 5 assessments you see here.

Let me give you a little background on why I am so passionate about corrective exercise. I grew up in the lovely City of San Diego.  I started playing football for the Mira Mesa Mighty Chargers Pop Warner Team when I was 10 years old.  I played in this league for 4 years.  I was fortunate enough to go on and play in high school for an additional 4 years, followed by college for another 4 years.  During the latter 8 years of football, I set school records for numerous Olympic and Powerlifting exercises including the bench press, back squat, and power clean.  Not only did I enjoy playing football, but I fell in love with the gym.  The grind, the hustle, the process of preparing for the upcoming season enticed me beyond measure.  Although I was blessed during this 12 year stint to not sustain any serious injury, at the end of it all, I was still in some pretty serious pain.  I had excruciating low back pain, tight hips, tight glutes, externally rotated feet (duck feet), neck pain, shoulder pain, ankle pain and the ever so dreaded headaches.  I went on to graduate college and found myself at a decent paying job that entailed working at a computer sitting in a chair at a desk for 8-12 hours per day. Immediately upon graduation, I was exercising 6-7 days per week, however the exercises I now performed were much more functional and less intense on the shoulders, lower back, and hips.  Even though I completely revamped my exercise routine after college, I still found myself in a serious amount of pain.  

I didn't understand WHY!  

So, like any curious person would do, I started researching and educating myself on the source of this pain in hope of learning how to alleviate said pain.  The verdict:  my history of football and heavy weightlifting was a large contributor to this pain (obviously), but what baffled me was that the heavy lifting was not the sole or even the primary contributor. 

So what was the primary contributor?  SITTING!  

What I have come to find out about the effects of being a modern day office warrior will send shivers down your spine!

If your current job requires you to sit down for extended periods of time, perform repetitive movements, forces you to compromise your posture during the day OR you are simply somebody who is looking to alleviate body aches and pain, you are the perfect candidate for this program and I encourage you to fill out our FREE initial assessment.  This will help us pinpoint your key issues and prescribe a program that will help significantly decrease & even get rid of your body aches & pain! 

Sitting can cause:

• Obesity
• Increased risk of heart disease
• Increased risk of diabetes
• Increased cholestrol
• Herniated disk
• Poor posture
• Knee pain
• Slowed metabolism
• Neck problems
• Back aches and pain
• Shorter life span

Studies show that sitting for 10 hours in 1 day can cancel out 90% of the positive effects of a 60 minute workout!  I will leave you with a quote.

“Today, our bodies are breaking down from obesity,
high blood pressure, diabetes, cancer, depression
and the cascade of health ills that come from what scientists have named sitting disease.”

                                                                                  - Dr. James Levine, MD, PhD

Oftentimes, gyms and yoga studios offer classes that encourage physical activity and movement (which is AWESOME!), BUT many of these classes do not address the compromised posture and poor form of individuals who endure muscular imbalances. This in turn, leads to more pain! 

Simply put, if you are in physical pain, you have come to the right place! Alchemy SD offers customized corrective exercise plans for ALL postural dysfunctions, muscular imbalances and mobility issues.  Whether you are coming off of a sports injury and are having issues loosening up your tight hips or you have internally rotated shoulders and low back pain from sitting all day at work, Alchemy SD has you covered!  We provide a 4-Phase system of training that uses corrective exercise strategies and activities to help improve muscle imbalances and movement capabilities all while decreasing pain & susceptibility to injury.

Phase 1: Inhibitory techniques are used to release tension and decrease activity of overactive neuromyofascial tissues in the body (i.e. foam roll, massage stick, LAX ball, softball, etc.).

Phase 2: Lengthening techniques are used to increase the extensibility, length, and range of motion of neuromyofascial tissues in the body. This can be accomplished through the use of active and neuromuscular stretching.

Phase 3: Activation techniques are used to reeducate or increase activation of underactive tissues. Accomplished through the use of isolated strengthening exercises and positional isometric techniques.

Phase 4: Integration techniques used to retrain the collective synergistic function of all muscles through functional progressive movements through the use of integrated dynamic movements (i.e. squat to curl to OH press).

Because WE GET IT! 99% of the population is in some form of bodily pain.  Our corrective exercise programs are specifically designed to alleviate that pain!  

• ALL programs are tailor-made to fit seamlessly into your lifestyle, daily routines and schedule.  For example, if you are a frequent traveler like I am, this will be taken into consideration when designing your plan, ensuring a minimum amount of equipment so that you can complete your program ANYWHERE at ANYTIME.  
• Live in another state or Country?  NO PROBLEM! Alchemy SD gives you access to your very own Client Portal which contains your program as well as various other useful tools you may utilize on your journey to a pain-free life.  We also provide full access to our exercise database with descriptions, pictures and videos of all exercises and movements (and then some!) prescribed in your plan.
• What’s even more awesome is we will equip you with exercises and activities that can be done at work or on the go, so you can get it in WHEREVER and WHENEVER!
• If your plan requires equipment, we have teamed up with a few amazing fitness partners to get you the equipment you need for the lowest price on the market!

We use several movements like this one to assess your overall range of motion, flexibility, and posture. View our other Assessment Videos here.