Generated by All in One SEO v5.0.1.1, this is an llms.txt file, used by LLMs to index the site. # naturally ## Sitemaps - [XML Sitemap](https://academy.naturally.net.au/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Hello world!](https://academy.naturally.net.au/hello-world/) - Welcome to WordPress. This is your first post. Edit or delete it, then start writing! ## Pages - [Home](https://academy.naturally.net.au/) - Welcome to Naturally Massage & Wellness Academy14 Day Kick Start CleanseWelcome to this super simple 14 day Kick Start Cleanse- get ready to feel lighter, less bloated, more energy and feel cleaner!$79.00 AUDBuy NowYour Pain-Free Workday Made SimpleDon't let pain, restriction and energy slumps be the focus of your workday. Learn how to take control - [Shop](https://academy.naturally.net.au/store-shop/) - ShopFeatured CoursesYour Pain-Free Workday Made SimpleDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day$199.00 AUDNeck and Headaches Home ProgramTake control of your neck pain and headaches with this home based program.Self-massage, mobility and strengthening at home with minimal equipment!$99.00 AUDDIY - [Member Dashboard](https://academy.naturally.net.au/member-dashboard/) - Member DashboardWelcome to Naturally Massage & Wellness AcademyYour Pain-Free Workday Made SimpleDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your daySTART HERE© 2023 Naturally Massage & Wellness Academy - [Member Login](https://academy.naturally.net.au/member-login/) - Log into your accountRemember meLog InLogging in for the first time or lost password? Click here!Password ResetGet New PasswordBack to Log In form.Password ResetThe instructions to reset your password are sent to the email address you provided. If you did not receive the email, please check your spam folder as well.Back to Log In form.You - [about](https://academy.naturally.net.au/about/) - About Us Hi, my name is George Katsoulis, Remedial Massage Therapist, Personal Trainer, Natural Health Practitioner, and owner of Naturally Massage & Wellness and Functional Body Mechanics. I have been helping my patients over the last 20 years achieve pain relief and free mobility in my clinic, with a special focus on follow-on self-care programs - [your-pain-free-workday-made-simple](https://academy.naturally.net.au/your-pain-free-workday-made-simple/) - THE 3 VITAL STEPS TO A PAIN-FREE WORKDAYAre you sick and tired of struggling with tightness and pain throughout your workday? Improve your mobility and energy with this easy to follow program... even if you’ve been struggling for years!Discover the 3 Key Steps to Creating a Pain-Free WorkdayOver 20 years ago I injured my lower - [diy-upper-back-shoulder-home-program](https://academy.naturally.net.au/diy-upper-back-shoulder-home-program/) - DIY Upper Back and Shoulder Home ProgramMassage, Mobility and Strength From HomeReduce pain, increase mobility and take back control of your life. Learn the 3-step process my clients are using to help reduce upper back and shoulder pain in as little as 7 days!Does this sound like you...Suffering daily from upper back and/or shoulder pain?Finding - [diy-lower-back-program](https://academy.naturally.net.au/diy-lower-back-program/) - DIY Lower Back Home ProgramMassage, Mobility and Strength From HomeReduce pain, increase mobility and take back control of your life learn the 3-step process my clients are using to help reduce lower back pain in as little as 7 days!Does this sound like you...Suffering daily from lower back pain?Finding it difficult to focus and concentrate - [neck-and-headaches-program](https://academy.naturally.net.au/neck-and-headaches-program/) - Neck and Headaches Home ProgramMassage, Mobility and Strength From HomeReduce pain, increase mobility and take back control of your life. Learn the 3-step process my clients are using to help reduce neck pain and headaches in as little as 7 days!Does this sound like you...Suffering daily from neck pain and/or headaches?Finding it difficult to focus - [14-day-kick-start-cleanse](https://academy.naturally.net.au/14-day-kick-start-cleanse/) - 14 Day Kick Start CleanseHealthy eating for detox and weight loss made easyGet Started Today!Simple and FunLearn how to maximise your own natural detoxification processes, develop new healthy habits and kick start weight loss in an easy to follow and implement 14 day course!Learn TogetherWith our Facebook community page and daily emails, receipe inspiration and - [Upper Back and Shoulders DIY Program checkout](https://academy.naturally.net.au/upper-back-and-shoulders-diy-program-checkout/) - Complete Your Purchase - Just One Final Step...Complete the checkout below to finalise your order.Contact InformationBilling AddressAfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua & BarbudaArgentinaArmeniaArubaAscension IslandAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia & HerzegovinaBotswanaBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCanary IslandsCape VerdeCaribbean NetherlandsCayman IslandsCentral African RepublicCeuta & MelillaChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo - BrazzavilleCongo - KinshasaCook IslandsCosta RicaCôte d’IvoireCroatiaCubaCuraçaoCyprusCzechiaDenmarkDiego GarciaDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench - [Your Pain-Free Workday Made Simple checkout](https://academy.naturally.net.au/your-pain-free-workday-made-simple-checkout/) - Complete Your Purchase - Just One Final Step...Complete the checkout below to finalise your order.Contact InformationBilling AddressAfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua & BarbudaArgentinaArmeniaArubaAscension IslandAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia & HerzegovinaBotswanaBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCanary IslandsCape VerdeCaribbean NetherlandsCayman IslandsCentral African RepublicCeuta & MelillaChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo - BrazzavilleCongo - KinshasaCook IslandsCosta RicaCôte d’IvoireCroatiaCubaCuraçaoCyprusCzechiaDenmarkDiego GarciaDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench - [Thankyou](https://academy.naturally.net.au/thankyou/) - what can be done hereThank you for your purchaseAn email will arrive shortly, please check junk/spam folder.Now that you're officially part of the family, go ahead and explore our platform. 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DashboardMember Login Copyright © Naturally Massage & Wellness - [14 Day Kick Start Cleanse checkout](https://academy.naturally.net.au/14-day-kick-start-cleanse-checkout/) - Complete Your Purchase - Just One Final Step...Complete the checkout below to finalise your order.Contact InformationBilling AddressAfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua & BarbudaArgentinaArmeniaArubaAscension IslandAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia & HerzegovinaBotswanaBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCanary IslandsCape VerdeCaribbean NetherlandsCayman IslandsCentral African RepublicCeuta & MelillaChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo - BrazzavilleCongo - KinshasaCook IslandsCosta RicaCôte d’IvoireCroatiaCubaCuraçaoCyprusCzechiaDenmarkDiego GarciaDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench - [Lower Back DIY Program checkout](https://academy.naturally.net.au/lower-back-diy-program-checkout/) - Complete Your Purchase - Just One Final Step...Complete the checkout below to finalise your order.Contact InformationBilling AddressAfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua & BarbudaArgentinaArmeniaArubaAscension IslandAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia & HerzegovinaBotswanaBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCanary IslandsCape VerdeCaribbean NetherlandsCayman IslandsCentral African RepublicCeuta & MelillaChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo - BrazzavilleCongo - KinshasaCook IslandsCosta RicaCôte d’IvoireCroatiaCubaCuraçaoCyprusCzechiaDenmarkDiego GarciaDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench - [Neck and Headaches DIY Program checkout](https://academy.naturally.net.au/neck-and-headaches-diy-program-checkout/) - Complete Your Purchase - Just One Final Step...Complete the checkout below to finalise your order.Contact InformationBilling AddressAfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua & BarbudaArgentinaArmeniaArubaAscension IslandAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia & HerzegovinaBotswanaBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCanary IslandsCape VerdeCaribbean NetherlandsCayman IslandsCentral African RepublicCeuta & MelillaChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo - BrazzavilleCongo - KinshasaCook IslandsCosta RicaCôte d’IvoireCroatiaCubaCuraçaoCyprusCzechiaDenmarkDiego GarciaDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench ## Courses - [Food & Mood Tracker](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/food-mood-tracker/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextResourcesFood & Mood TrackerFood & Mood TrackerKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about helping women establish - [Your Health Guide is a practical and easy to follow podcast hosted by Naturopaths to help increase understanding and awareness of detoxification.](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/extras/your-health-guide-is-a-practical-and-easy-to-follow-podcast-hosted-by-naturopaths-to-help-increase-understanding-and-awareness-of-detoxification/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextExtrasYour Health Guide is a practical and easy to follow podcast hosted by Naturopaths to help increase understanding and awareness of detoxification.ExtrasOur Toxic Environment And What It Is Doing To Your Health How To - [Recommended Reading](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/extras/recommended-reading/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextExtrasRecommended ReadingAtomic Habits By James Clear is a fantastic book about how to incorporate small habits into your dailt life to create HUGE change in our lives! Read it in hard copy from your - [The HOW? Focus Points To Make It Simple](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/the-what-the-why-the-how/the-how-focus-points-to-make-it-simple/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextThe What. The Why. The HowThe HOW? Focus Points To Make It SimpleKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She - [The WHY? Why Cleanse Workshop](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/the-what-the-why-the-how/the-why-why-cleanse-workshop/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextThe What. The Why. The HowThe WHY? Why Cleanse WorkshopKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about - [Cleanse Vegetarian Recipes](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/cleanse-vegetarian-recipes/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextResourcesCleanse Vegetarian RecipesCleanse Vegetarian RecipesKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about helping women establish healthy eating - [Meal Plans & Shopping List](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/meal-plans-shopping-list/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextResourcesMeal Plans & Shopping ListMeal Plans & Shopping ListKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about helping - [The Programs](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs-2/) - Log outPrevious LessonComplete & NextThe ProgramsYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone who - [The WHAT. The Cleanse Guide](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/the-what-the-why-the-how/the-what-the-cleanse-guide/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextThe What. The Why. The HowThe WHAT. The Cleanse GuideThe WHAT. The Cleanse GuideKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. - [The What. The Why. The How](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/the-what-the-why-the-how/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & Next14 Day Kick Start CleanseThe What. The Why. The HowThe What. The Why. The HowWelcome to your 14 day Kick Start Cleanse Program- a time where you will focus on YOU and on nourishing - [Bonus Smoothie Book](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/bonus-smoothie-book/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextResourcesBonus Smoothie BookBonus Smoothie Recipe BookKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about helping women establish healthy - [Course Introduction](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/course-introduction/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.14 Day Kick Start CleanseWelcome to this super simple 14 day Kick Start Cleanse- get ready to feel lighter, less bloated, more energy and feel cleaner. Let's get into it!Course IntroductionWelcome to your 14 day Kick Start - [Technique Overview](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/technique-overview/) - Log outPrevious LessonComplete & NextTechnique OverviewRemember to consult with an appropriate therapist or medical practitioner if you have injuries, are recovering from surgery, or have other health concerns. I work with people in these situations frequently, so please contact me to help guide you if you are unsure where to start. This can be done - [Week 3](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/) - Log outPrevious LessonComplete & NextWeek 3Lesson overviewThis week’s tasks: Watch Posture Overview (in tab above)Watch Technique Overview (in tab above)Watch and practice The First Four daily (tab above)Watch and practice the STRENGTH exercises of your chosen program (in The Programs tab above)Print out the relevant training pdfYou should now have chosen the correct exercise variation for - [Key area covering Postural Strength](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/key-area-covering-postural-strength/) - Log outPrevious LessonComplete & NextKey area covering Postural StrengthWelcome to this Your Pain-Free Workday Made Simple key area covering Postural Strength. So, why is this area important? Well, this is where we deal with the physical restrictions that contribute to aches and pains in your body. Everybody has a balance point, a point where the - [Bonus Recipe Packs](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/bonus-recipe-packs/) - Log outPrevious LessonComplete & NextBonus Recipe PacksYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone - [Desk Exercises](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/) - Log outPrevious LessonComplete & NextDesk ExercisesLesson overviewAs I have highlighted in the overview, it is not only important to take breaks, but stretching throughout the day to break the cycle of tension is going to be of huge benefit to comfort, reduced fatigue, and increased energy and productivity. Below is a list of exercises you - [Week 2](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-2/) - Log outPrevious LessonComplete & NextWeek 2Lesson overviewThis week’s tasks: Read Postural Strength overview (tab above)Watch Posture Overview (in Postural Strength tab above)Watch Technique Overview (in Postural Strenghth tab above)Watch Balance Discussion (tab above)Watch and practice The First Five (tab above)Watch and practice the ROLLING exercises of your chosen program (in The Programs tab above)Watch and - [Desk - Lower Back Twist](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-lower-back-twist/) - Log outPrevious LessonComplete & NextDesk – Lower Back TwistGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Desk - Glutes Stretch](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-glutes-stretch/) - Log outPrevious LessonComplete & NextDesk – Glutes StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Week 1](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-1/) - Log outPrevious LessonComplete & NextWeek 1Lesson overviewThis week’s tasks: Watch the Welcome videoRead Program Overview (tab above)Read Putting It All Together (tab above)Read The Tools (tab above)Get your tools so you’re ready to startRead Posture (tab above)Watch and practice The First Five (tab above)Email any questions to george@functionalbodymechanics.comYour Pain-Free Workday Made Simple - DIY ProgramDon't - [Low Carb Recipes](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/bonus-recipe-packs/low-carb-recipes/) - Log outPrevious LessonComplete & NextLow Carb RecipesLow Carb RecipesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [High Protein Recipes](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/bonus-recipe-packs/high-protein-recipes/) - Log outPrevious LessonComplete & NextHigh Protein RecipesHigh Protein RecipesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Lower Back With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/lower-back-with-trigger-ball/) - Log outPrevious LessonComplete & NextLower Back With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Bird-Dog Progressions](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Hip Flexors Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/hip-flexors-stretch/) - Log outPrevious LessonComplete & NextHip Flexors StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Lying Glutes Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/lying-glutes-stretch/) - Log outPrevious LessonComplete & NextLying Glutes StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Standing Quads Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/standing-quads-stretch/) - Log outPrevious LessonComplete & NextStanding Quads StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Side Lying Quads Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/side-lying-quads-stretch/) - Log outPrevious LessonComplete & NextSide Lying Quads StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Alternate Day](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/) - Log outPrevious LessonComplete & NextAlternate DayLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available - [Loaded yoghurt](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/loaded-yoghurt/) - Log outPrevious LessonComplete & NextLoaded yoghurtA great snack option is Greek or natural yoghurt loaded with tasty fruit, berries, nuts, seeds, etc This is one (photo) we had made with frozen berries, frozen mango, coconut flakes and chia seeds… with just the slightest drizzle of honey (insert drooling emoji here)! Sometimes we add banana and - [Balance](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/balance-discussion/balance/) - Log outPrevious LessonComplete & NextBalanceGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide this - [Standing & Sitting Posture](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/posture/standing-sitting-posture/) - Log outPrevious LessonComplete & NextStanding & Sitting PostureStanding PostureStand with 70% of your weight onto your heels Squeeze your bum (Glutes) to stabilise you and create balance Keep your shoulders back and down, raising your chest slightly Your centre of gravity is midway between the arches of your feet If you track forward, your body - [Your Pain-Free Workday Made Simple](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/postural-strength/your-pain-free-workday-made-simple/) - Log outPrevious LessonComplete & NextYour Pain-Free Workday Made SimpleWelcome to this Your Pain-Free Workday Made Simple key area covering Postural Strength. So, why is this area important? Well, this is where we deal with the physical restrictions that contribute to aches and pains in your body. Everybody has a balance point, a point where the - [Technique Overview](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/postural-strength/technique-overview/) - Log outPrevious LessonComplete & NextTechnique OverviewRemember to consult with an appropriate therapist or medical practitioner if you have injuries, are recovering from surgery, or have other health concerns. I work with people in these situations frequently, so please contact me to help guide you if you are unsure where to start. This can be done - [Desk - Forearm Stretches](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-forearm-stretches/) - Log outPrevious LessonComplete & NextDesk – Forearm StretchesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Overnight oats with banana and cinnamon](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/overnight-oats-with-banana-and-cinnamon/) - Log outPrevious LessonComplete & NextOvernight oats with banana and cinnamonAnother easy overnight option is oats, just remember to use organic oats if you can (all supermarkets stock some). The oats soften in the milk and yoghurt overnight, so there is no need to cook them in the morning… what a great life hack! You’ll need: - [Overnight chia pudding with berries](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/overnight-chia-pudding-with-berries/) - Log outPrevious LessonComplete & NextOvernight chia pudding with berriesOvernight pot made breakfasts are not only quick and easy to make, but, if you’re in a rush in the morning, instead of skipping breakfast you have a pre-made brekky sitting in the fridge. It’s not only delicious, but it’s also a healthier option than sugary cereals. - [Upper Back and Shoulders Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs/upper-back-and-shoulders-program/) - Log outPrevious LessonComplete & NextUpper Back and Shoulders ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Lower Back Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs/lower-back-program/) - Log outPrevious LessonComplete & NextLower Back ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Lower Back Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs-2/lower-back-program/) - Log outPrevious LessonComplete & NextLower Back ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Balance Discussion](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-2/balance-discussion/) - Log outPrevious LessonComplete & NextBalance DiscussionGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Postural Strength](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-2/postural-strength/) - Log outPrevious LessonComplete & NextPostural StrengthYour Pain-Free Workday Made SimpleWelcome to this Your Pain-Free Workday Made Simple key area covering Postural Strength. So, why is this area important? Well, this is where we deal with the physical restrictions that contribute to aches and pains in your body. Everybody has a balance point, a point where - [Bird-Dog Progressions](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [TFL With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/tfl-with-trigger-ball/) - Log outPrevious LessonComplete & NextTFL With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Lower Back With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/lower-back-with-trigger-ball/) - Log outPrevious LessonComplete & NextLower Back With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Glutes Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/glutes-foam-rolling/) - Log outPrevious LessonComplete & NextGlutes Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Posture](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-1/posture/) - Log outPrevious LessonComplete & NextPostureStanding PostureStand with 70% of your weight onto your heels Squeeze your bum (Glutes) to stabilise you and create balance Keep your shoulders back and down, raising your chest slightly Your centre of gravity is midway between the arches of your feet If you track forward, your body has to tighten - [Neck Massage With Triggeroll Ball](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/neck-massage-with-triggeroll-ball/) - Log outPrevious LessonComplete & NextNeck Massage With Triggeroll BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Upper Back with Peanut Roller Against Wall](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/upper-back-with-peanut-roller-against-wall/) - Log outPrevious LessonComplete & NextUpper Back with Peanut Roller Against WallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, - [Scrambled eggs with spinach](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/scrambled-eggs-with-spinach/) - Log outPrevious LessonComplete & NextScrambled eggs with spinachLook, this is an oldie but a goodie, and it’s one of my favourites to make. I love adding some chilli flakes to it (these are obviously optional), and sometimes mushrooms. You’ll need: • 1 tspn coconut oil • At least 2 eggs • Handful of spinach leaves - [Neck and Headaches Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs/neck-and-headaches-program/) - Log outPrevious LessonComplete & NextNeck and Headaches ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Resources](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & Next14 Day Kick Start CleanseHere are all of your downloadable resources. Have fun getting into all the info!ResourcesWelcome to your 14 day Kick Start Cleanse Program- a time where you will focus on YOU - [Technique Overview](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-2/technique-overview/) - Log outPrevious LessonComplete & NextTechnique OverviewRemember to consult with an appropriate therapist or medical practitioner if you have injuries, are recovering from surgery, or have other health concerns. I work with people in these situations frequently, so please contact me to help guide you if you are unsure where to start. This can be done - [Cleanse Program Recipes](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/resources/cleanse-program-recipes/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & NextResourcesCleanse Program RecipesCleanse Program RecipesKristin KatsoulisYour Course InstructorKristin has spent more than 15 years in clinical practice, specialising in detoxification, weight loss and stress management. She is passionate about helping women establish healthy eating - [Key area covering Postural Strength](https://academy.naturally.net.au/course/lower-back-diy-program-3/postural-strength/key-area-covering-postural-strength/) - Log outPrevious LessonComplete & NextKey area covering Postural StrengthWelcome to this Your Pain-Free Workday Made Simple key area covering Postural Strength. So, why is this area important? Well, this is where we deal with the physical restrictions that contribute to aches and pains in your body. Everybody has a balance point, a point where the - [Resistance Bands](https://academy.naturally.net.au/course/lower-back-diy-program-3/the-tools/resistance-bands/) - Log outPrevious LessonComplete & NextResistance BandsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [The Tools](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-1/the-tools/) - Log outPrevious LessonComplete & NextThe ToolsI have designed this program around 9 pieces of equipment that are inexpensive, don’t take up much space and are portable if you travel for work. This program can be done using very little floor space, so you don’t need to deck out an entire gym room, which can cost - [Glutes Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/glutes-foam-rolling/) - Log outPrevious LessonComplete & NextGlutes Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Resistance Bands](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/the-tools/resistance-bands/) - Log outPrevious LessonComplete & NextResistance BandsI have designed this program around 9 pieces of equipment that are inexpensive, don’t take up much space and are portable if you travel for work. This program can be done using very little floor space, so you don’t need to deck out an entire gym room, which can cost - [Putting It All Together](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-1/putting-it-all-together/) - Log outPrevious LessonComplete & NextPutting It All TogetherA combination of Building Postural Strength, Breaking the Cycle and Correct Fuelling is the most comprehensive approach to breaking barriers and achieving a Pain-Free Workday! Someone who understood this was Matt Pike – a jeweller from Adelaide who, as you can imagine, really struggled with his posture – - [Program Overview](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-1/program-overview/) - Log outPrevious LessonComplete & NextProgram OverviewYour Pain-Free Workday Made SimpleHello and Welcome to ‘Your Pain-Free Workday Made Simple”. My name is George Katsoulis and I’m a Remedial Massage Therapist, Natural Health Practitioner and Personal Trainer with 20 years’ experience, and I have also lectured in Remedial Massage Therapies in a private college in Adelaide. I - [Adductors Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/adductors-stretch/) - Log outPrevious LessonComplete & NextAdductors StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Hamstrings Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/hamstrings-stretch/) - Log outPrevious LessonComplete & NextHamstrings StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Lying Glutes Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/lying-glutes-stretch/) - Log outPrevious LessonComplete & NextLying Glutes StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Hip Flexors Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/hip-flexors-stretch/) - Log outPrevious LessonComplete & NextHip Flexors StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Side Lying Quads Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/side-lying-quads-stretch/) - Log outPrevious LessonComplete & NextSide Lying Quads StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Standing Quads Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/standing-quads-stretch/) - Log outPrevious LessonComplete & NextStanding Quads StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Foam Rolling Adductors](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/foam-rolling-adductors/) - Log outPrevious LessonComplete & NextFoam Rolling AdductorsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Quads Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/quads-foam-rolling/) - Log outPrevious LessonComplete & NextQuads Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [TFL With Trigger Ball](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/tfl-with-trigger-ball/) - Log outPrevious LessonComplete & NextTFL With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Lower Back With Trigger Ball](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/lower-back-with-trigger-ball/) - Log outPrevious LessonComplete & NextLower Back With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Glutes With Trigger Ball Against Wall](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/glutes-with-trigger-ball-against-wall/) - Log outPrevious LessonComplete & NextGlutes With Trigger Ball Against WallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and - [Balance](https://academy.naturally.net.au/course/lower-back-diy-program-3/balance-discussion/balance/) - Log outPrevious LessonComplete & NextBalanceGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide this - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Glutes Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/glutes-foam-rolling/) - Log outPrevious LessonComplete & NextGlutes Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Band Rows](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-rows/) - Log outPrevious LessonComplete & NextBand RowsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Woodchop](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-woodchop/) - Log outPrevious LessonComplete & NextBand WoodchopGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Chest Press](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-chest-press/) - Log outPrevious LessonComplete & NextBand Chest PressGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Band Pulldowns](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-pulldowns/) - Log outPrevious LessonComplete & NextBand PulldownsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Rotator Cuff Rotations](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-rotator-cuff-rotations/) - Log outPrevious LessonComplete & NextBand Rotator Cuff RotationsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Band Pull Aparts](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-pull-aparts/) - Log outPrevious LessonComplete & NextBand Pull ApartsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Plank and Side Plank Progressions](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/plank-and-side-plank-progressions/) - Log outPrevious LessonComplete & NextPlank and Side Plank ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Bird-Dog Progressions](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Up and Overs](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/band-up-and-overs/) - Log outPrevious LessonComplete & NextBand Up and OversGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Scap Pushup](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/scap-pushup/) - Log outPrevious LessonComplete & NextScap PushupGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Desk - Neck Stretches](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/desk-neck-stretches/) - Log outPrevious LessonComplete & NextDesk – Neck StretchesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Desk - Overhead Triceps Stretch](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/desk-overhead-triceps-stretch/) - Log outPrevious LessonComplete & NextDesk – Overhead Triceps StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Rotator Cuff Stretch](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/rotator-cuff-stretch/) - Log outPrevious LessonComplete & NextRotator Cuff StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Desk - Chest Stretch](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/desk-chest-stretch/) - Log outPrevious LessonComplete & NextDesk – Chest StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Chest & Shoulder Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/chest-shoulder-foam-rolling/) - Log outPrevious LessonComplete & NextChest & Shoulder Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Rotator Cuff With Trigger Ball](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/rotator-cuff-with-trigger-ball/) - Log outPrevious LessonComplete & NextRotator Cuff With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Rotator Cuff Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/rotator-cuff-foam-rolling/) - Log outPrevious LessonComplete & NextRotator Cuff Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Upper Back With Peanut Roller](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/upper-back-with-peanut-roller/) - Log outPrevious LessonComplete & NextUpper Back With Peanut RollerGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Balance](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/balance-discussion/balance/) - Log outPrevious LessonComplete & NextBalanceGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide this - [Standing & Sitting Posture](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/posture/standing-sitting-posture/) - Log outPrevious LessonComplete & NextStanding & Sitting PostureStanding PostureStand with 70% of your weight onto your heels Squeeze your bum (Glutes) to stabilise you and create balance Keep your shoulders back and down, raising your chest slightly Your centre of gravity is midway between the arches of your feet If you track forward, your body - [Technique Overview](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/postural-strength/technique-overview/) - Log outPrevious LessonComplete & NextTechnique OverviewRemember to consult with an appropriate therapist or medical practitioner if you have injuries, are recovering from surgery, or have other health concerns. I work with people in these situations frequently, so please contact me to help guide you if you are unsure where to start. This can be done - [Your Pain-Free Workday Made Simple](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/postural-strength/your-pain-free-workday-made-simple/) - Log outPrevious LessonComplete & NextYour Pain-Free Workday Made SimpleWelcome to this Your Pain-Free Workday Made Simple key area covering Postural Strength. So, why is this area important? Well, this is where we deal with the physical restrictions that contribute to aches and pains in your body. Everybody has a balance point, a point where the - [Postural Strength](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/postural-strength/) - Log outPrevious LessonComplete & NextPostural StrengthUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, - [Neck and Headaches Program The Routines](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/download-pdf/neck-and-headaches-program-the-routines/) - Log outPrevious LessonComplete & NextNeck and Headaches Program The RoutinesNeck and Headaches Program The RoutinesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs - [Neck and Headaches DIY Program](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/) - Log outNeck and Headaches DIY ProgramNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [Upper Back and Shoulders Maintenance Program](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/download-pdf/upper-back-and-shoulders-maintenance-program/) - Log outPrevious LessonComplete & NextUpper Back and Shoulders Maintenance ProgramDUpper Back and Shoulders Maintenance Programefault Button TextGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health - [Upper Back and Shoulders DIY Program](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/) - Log outUpper Back and Shoulders DIY ProgramUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. - [Lower Back Program - eBook](https://academy.naturally.net.au/course/lower-back-diy-program-3/download-pdf/lower-back-program-ebook/) - Log outPrevious LessonComplete & NextLower Back Program – eBookLower Back Program - eBookGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in - [Download PDF](https://academy.naturally.net.au/course/lower-back-diy-program-3/download-pdf/) - Log outPrevious LessonComplete & NextDownload PDFLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available - [Lower Back DIY Program](https://academy.naturally.net.au/course/lower-back-diy-program-3/) - Log outLower Back DIY ProgramLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in - [14 Day Kick Start Cleanse](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.14 Day Kick Start CleanseWelcome to this super simple 14 day Kick Start Cleanse- get ready to feel lighter, less bloated, more energy and feel cleaner. Let's get into it!Available in 10 days14 Day Kick Start CleanseWelcome - [Your Pain-Free Workday Made Simple - DIY Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/) - Log outYour Pain-Free Workday Made SimpleYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone who - [Band Woodchop](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-woodchop/) - Log outPrevious LessonComplete & NextBand WoodchopGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Rows](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-rows/) - Log outPrevious LessonComplete & NextBand RowsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Strength](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/) - Log outPrevious LessonComplete & NextStrengthLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in - [Stretching](https://academy.naturally.net.au/course/lower-back-diy-program-3/stretching/) - Log outPrevious LessonComplete & NextStretchingLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in - [Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/) - Log outPrevious LessonComplete & NextRollingLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in - [Balance Discussion](https://academy.naturally.net.au/course/lower-back-diy-program-3/balance-discussion/) - Log outPrevious LessonComplete & NextBalance DiscussionLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available - [Posture](https://academy.naturally.net.au/course/lower-back-diy-program-3/posture/) - Log outPrevious LessonComplete & NextPostureLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in - [Postural Strength](https://academy.naturally.net.au/course/lower-back-diy-program-3/postural-strength/) - Log outPrevious LessonComplete & NextPostural StrengthLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available - [The Tools](https://academy.naturally.net.au/course/lower-back-diy-program-3/the-tools/) - Log outPrevious LessonComplete & NextThe ToolsLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysLower Back DIY ProgramTake control of your lower back pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available - [Download PDF](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/download-pdf/) - Log outPrevious LessonComplete & NextDownload PDFUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, - [Band Up and Overs](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/band-up-and-overs/) - Log outPrevious LessonComplete & NextBand Up and OversGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Scap Pushup](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/scap-pushup/) - Log outPrevious LessonComplete & NextScap PushupGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Rotator Cuff Stretch](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/rotator-cuff-stretch/) - Log outPrevious LessonComplete & NextRotator Cuff StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Desk - Chest Stretch](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/desk-chest-stretch/) - Log outPrevious LessonComplete & NextDesk – Chest StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Chest & Shoulder Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/chest-shoulder-foam-rolling/) - Log outPrevious LessonComplete & NextChest & Shoulder Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Rotator Cuff Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/rotator-cuff-foam-rolling/) - Log outPrevious LessonComplete & NextRotator Cuff Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Alternate Day](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/) - Log outPrevious LessonComplete & NextAlternate DayUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, - [Band Overhead Press](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-overhead-press/) - Log outPrevious LessonComplete & NextBand Overhead PressGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Strength](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/) - Log outPrevious LessonComplete & NextStrengthUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility - [Stretching](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/stretching/) - Log outPrevious LessonComplete & NextStretchingUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility - [Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/rolling/) - Log outPrevious LessonComplete & NextRollingUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility - [Balance Discussion](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/balance-discussion/) - Log outPrevious LessonComplete & NextBalance DiscussionUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, - [The Tools](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/the-tools/) - Log outPrevious LessonComplete & NextThe ToolsUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, - [Desk - Head Side-To-Side Rotations](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/desk-head-side-to-side-rotations/) - Log outPrevious LessonComplete & NextDesk – Head Side-To-Side RotationsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Download PDF](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/download-pdf/) - Log outPrevious LessonComplete & NextDownload PDFNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [Desk - Neck Stretches](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/desk-neck-stretches/) - Log outPrevious LessonComplete & NextDesk – Neck StretchesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Desk - Chest Stretch](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/desk-chest-stretch/) - Log outPrevious LessonComplete & NextDesk – Chest StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Band Up and Overs](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/band-up-and-overs/) - Log outPrevious LessonComplete & NextBand Up and OversGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Scap Pushup](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/scap-pushup/) - Log outPrevious LessonComplete & NextScap PushupGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Upper Back with Peanut Roller Against Wall](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/upper-back-with-peanut-roller-against-wall/) - Log outPrevious LessonComplete & NextUpper Back with Peanut Roller Against WallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Neck Massage With Triggeroll Ball](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/neck-massage-with-triggeroll-ball/) - Log outPrevious LessonComplete & NextNeck Massage With Triggeroll BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Alternate Day](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/alternate-day/) - Log outPrevious LessonComplete & NextAlternate DayNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [Band Woodchop](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/band-woodchop/) - Log outPrevious LessonComplete & NextBand WoodchopGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Overhead Press](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/band-overhead-press/) - Log outPrevious LessonComplete & NextBand Overhead PressGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Head Raises](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/head-raises/) - Log outPrevious LessonComplete & NextHead RaisesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Desk - Chest Stretch](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/desk-chest-stretch/) - Log outPrevious LessonComplete & NextDesk – Chest StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Desk - Head Side-To-Side Rotations](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/desk-head-side-to-side-rotations/) - Log outPrevious LessonComplete & NextDesk – Head Side-To-Side RotationsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Chin Tucks](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/chin-tucks/) - Log outPrevious LessonComplete & NextChin TucksGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Desk - Neck Stretches](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/desk-neck-stretches/) - Log outPrevious LessonComplete & NextDesk – Neck StretchesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Band Up and Overs](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/band-up-and-overs/) - Log outPrevious LessonComplete & NextBand Up and OversGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Scap Pushup](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/scap-pushup/) - Log outPrevious LessonComplete & NextScap PushupGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Resistance Bands](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/the-tools/resistance-bands/) - Log outPrevious LessonComplete & NextResistance BandsI have designed this program around 9 pieces of equipment that are inexpensive, don’t take up much space and are portable if you travel for work. This program can be done using very little floor space, so you don’t need to deck out an entire gym room, which can cost - [Strength](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/) - Log outPrevious LessonComplete & NextStrengthNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home - [Posture](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/posture/) - Log outPrevious LessonComplete & NextPostureNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home - [Recipes](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/) - Log outPrevious LessonComplete & NextRecipesYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone who has - [The Programs](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs/) - Log outPrevious LessonComplete & NextThe ProgramsYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone who - [Desk - Head Side-To-Side Rotations](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-head-side-to-side-rotations/) - Log outPrevious LessonComplete & NextDesk – Head Side-To-Side RotationsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Desk - Neck Stretches](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-neck-stretches/) - Log outPrevious LessonComplete & NextDesk – Neck StretchesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Neck Massage With Triggeroll Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/neck-massage-with-triggeroll-ball/) - Log outPrevious LessonComplete & NextNeck Massage With Triggeroll BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Desk - Overhead Triceps Stretch](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-overhead-triceps-stretch/) - Log outPrevious LessonComplete & NextDesk – Overhead Triceps StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Desk - Chest Stretch](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-chest-stretch/) - Log outPrevious LessonComplete & NextDesk – Chest StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Desk - Front of Shoulder Stretch](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-front-of-shoulder-stretch/) - Log outPrevious LessonComplete & NextDesk – Front of Shoulder StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and - [Desk - Back of Shoulder Stretch](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-back-of-shoulder-stretch/) - Log outPrevious LessonComplete & NextDesk – Back of Shoulder StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and - [Desk - Shoulder Rotations](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/desk-exercises/desk-shoulder-rotations/) - Log outPrevious LessonComplete & NextDesk – Shoulder RotationsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Bird-Dog Progressions](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [TFL With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/tfl-with-trigger-ball/) - Log outPrevious LessonComplete & NextTFL With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Lower Back With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/lower-back-with-trigger-ball/) - Log outPrevious LessonComplete & NextLower Back With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Glutes Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/glutes-foam-rolling/) - Log outPrevious LessonComplete & NextGlutes Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Plan Ahead](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-7/plan-ahead/) - Log outPrevious LessonComplete & NextPlan AheadMaking last minute decisions for what to eat before or during work can not only be confusing, but also leave us searching through the cupboards for things in a packet, or, it’s off to the shop for something tasty (yet not the best choices), or waiting to see what the - [Supplementation](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-7/supplementation/) - Log outPrevious LessonComplete & NextSupplementationSometimes we just do not get enough vitamins, minerals and other essential nutrients from our food and this can lead to cramping, headaches, an inability to cope with stress, restless sleep, hormone imbalances, impaired immune system, etc. This can be caused from a diet containing a lot of calories, but very - [Hydration](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-6/hydration/) - Log outPrevious LessonComplete & NextHydrationA quick rundown (no pun intended): Our bodies are made up of 60% water. Where does this water sit? Is it held in our stomach, bladder, kidneys or certain pockets in our body? What this actually means is that every single cell in our body is predominantly water. If we lose - [Good Nutrition](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-6/good-nutrition/) - Log outPrevious LessonComplete & NextGood NutritionWhile our body is at rest, and up to and including moderate exercise, it needs 70% of it’s fuel to come from dietary fats. Carbohydrates produce excellent energy to fuel exercise beyond a moderate level (jogging, running, sport, cycling, gym class workouts – think cardio workouts that increase your heart - [Fuel](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-6/fuel/) - Log outPrevious LessonComplete & NextFuelYour Pain – Free Workday Made SimpleIntroductionDo you experience waves and crashes of energy through the day? You may feel great in the morning, have your energy slump, eat a naughty *ahem* snack to give you a boost and make it through each day to come home at night feeling exhausted, - [Important Corrections](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-4/important-corrections/) - Log outPrevious LessonComplete & NextImportant Corrections11 Important Corrections1. Desk SetupFirst things first – the most important thing you should check is the ergonomics of your workstation. Ergonomics is the practice of arranging furniture and equipment so that people can work or do activities more comfortably and efficiently. Now you can go as far as having - [Break the Cycle](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-4/break-the-cycle/) - Log outPrevious LessonComplete & NextBreak the CycleYour Pain-Free Work Day Made SimpleBreak the CycleHow would you feel if you could implement some quick and simple fixes at work to relieve the loading on your body that causes tightness and pain?Does this sound familiar? You get to the office, sit at your desk and work starts. - [Bird-Dog Progressions](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [TFL With Trigger Ball](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-3/tfl-with-trigger-ball/) - Log outPrevious LessonComplete & NextTFL With Trigger BallGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [11 Important Corrections](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-5/11-important-corrections/) - Log outPrevious LessonComplete & Next11 Important Corrections1. Desk SetupFirst things first – the most important thing you should check is the ergonomics of your workstation.Ergonomics is the practice of arranging furniture and equipment so that people can work or do activities more comfortably and efficiently.Now you can go as far as having an Occupational Therapist - [11 Important Corrections](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-6/11-important-corrections/) - Log outPrevious LessonComplete & Next11 Important Corrections1. Desk Setup First things first – the most important thing you should check is the ergonomics of your workstation. Ergonomics is the practice of arranging furniture and equipment so that people can work or do activities more comfortably and efficiently. Now you can go as far as having - [11 Important Corrections](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-7/11-important-corrections/) - Log outPrevious LessonComplete & Next11 Important Corrections1. Desk Setup First things first – the most important thing you should check is the ergonomics of your workstation. Ergonomics is the practice of arranging furniture and equipment so that people can work or do activities more comfortably and efficiently. Now you can go as far as having - [11 Important Corrections](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-8/11-important-corrections/) - Log outPrevious LessonComplete & Next11 Important Corrections1. Desk Setup First things first – the most important thing you should check is the ergonomics of your workstation. Ergonomics is the practice of arranging furniture and equipment so that people can work or do activities more comfortably and efficiently. Now you can go as far as having - [Breakfast smoothies](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/breakfast-smoothies/) - Log outPrevious LessonComplete & NextBreakfast smoothiesThese are great and simple options for busy mornings. My wife creates portions of Kale, cucumber, blueberries, strawberries and kiwi fruit in snap-lock bags and freezes them. Not only are they packed full of goodness and taste great, but they’re already frozen, negating the need to add ice to some - [Nuts and seeds](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/nuts-and-seeds/) - Log outPrevious LessonComplete & NextNuts and seedsNuts and seeds are great sources of protein, healthy fats, vitamins and minerals, and taste great (with the obvious exception for people with nut allergies). They do have a high fat content though, so should only be eaten in small portions, and also check what your overall calorie intake - [Tamari seeds](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/tamari-seeds/) - Log outPrevious LessonComplete & NextTamari seedsThis is another snack option using seeds, which is easy to make, and tastes amazing! You’ll need: • Sunflower seeds • Pepitas • Tamari Pre-heat oven to 180 degrees. Put sunflower seeds and pepitas in a bowl, add a small amount of tamari and mix well. Line a baking tray - [Avocado dip](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/avocado-dip/) - Log outPrevious LessonComplete & NextAvocado dipThis is a quick and easy dip to make, and you can modify it as you need to, and it will also keep in the fridge well for a few days. I made this yesterday and used ¾ of an avocado, and it was enough dip for 3 boys, and - [Hummus/Hommus](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/hummushommus/) - Log outPrevious LessonComplete & NextHummus/HommusThis is another easy and tasty dip you can make, that can also be served up with the 4 c’s. Hummus is traditionally made with garlic, but we sometimes make it without, so I’ll add it as an optional and you can decide for yourself. You’ll need: • 1 garlic clove - [Cacao bliss balls](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/cacao-bliss-balls/) - Log outPrevious LessonComplete & NextCacao bliss ballsThese are super easy to make as well, and they taste absolutely amazing! In fact, one batch makes 10 balls, yet there are 8 in the photo… ahem, I was doing a quality control check and it’s always the second one that confirms that you’ve got it right. Now - [Tuna, vegetables and brown rice/quinoa](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/tuna-vegetables-and-brown-ricequinoa/) - Log outPrevious LessonComplete & NextTuna, vegetables and brown rice/quinoaFor this lunch idea, we can use either brown rice or quinoa. Either option works here for dietary fibre intake. Quinoa is a seed rather than a grain, is low GI, gluten free, and is a great plant-based protein option. Brown rice is a far better option - [Greek lentil soup](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/greek-lentil-soup/) - Log outPrevious LessonComplete & NextGreek lentil soupI could hardly do meal ideas without including one of the staples of a Greek diet… lentil soup! My grandmother was an amazing cook, and she had this knack for seasoning food to taste as she was cooking, rather than following a strict recipe. For whatever reason, sometimes there - [Quinoa & lentil salads](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/recipes/quinoa-lentil-salads/) - Log outPrevious LessonComplete & NextQuinoa & lentil saladsHere's a simple yet tasty recipe, best prepped on the weekend and will last you all week! Lentil & Quinoa Salads: yes, that's right- there's more than 1 variation to this recipe so each day can be different, delicious and filling! Start by cooking 1 cup of lentils - [Plant-Based Recipes](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/bonus-recipe-packs/plant-based-recipes/) - Log outPrevious LessonComplete & NextPlant-Based RecipesPlant-Based RecipesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Vegan Recipes](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/bonus-recipe-packs/vegan-recipes/) - Log outPrevious LessonComplete & NextVegan RecipesVegan RecipesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [The First Five](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five-2/) - Log outPrevious LessonComplete & NextThe First FiveYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone - [Upper Back and Shoulders Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs-2/upper-back-and-shoulders-program/) - Log outPrevious LessonComplete & NextUpper Back and Shoulders ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Neck and Headaches Program](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-programs-2/neck-and-headaches-program/) - Log outPrevious LessonComplete & NextNeck and Headaches ProgramGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Week 4](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-4/) - Log outPrevious LessonComplete & NextWeek 4Lesson overviewThis week’s tasks:Practice your chosen program daily according to the schedule (tab above)Read Break The Cycle overview (tab above)Read Important Corrections (tab above)Begin incorporating corrections into your workdayRead Desk Exercises (tab above)Watch and practice the Desk ExercisesBegin incorporating the Desk Exercises into your workdayEmail any questions to george@functionalbodymechanics.comYour Pain-Free - [Week 5](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-5/) - Log outPrevious LessonComplete & NextWeek 5Lesson overviewThis week’s tasks:Practice your chosen program daily according to the schedule (tab above)Incorporate corrections into your workday (tab above)Incorporate the Desk Exercises into your workday (tab above)Email any questions to george@functionalbodymechanics.comYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your - [Week 6](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-6/) - Log outPrevious LessonComplete & NextWeek 6Lesson overviewThis week’s tasks:Practice your chosen program daily according to the schedule (tab above)Incorporate corrections into your workday (tab above)Incorporate the Desk Exercises into your workday (tab above)Read Fuel overview (tab above)Read Good Nutrition (tab above)Read Hydration (tab above)Begin incorporating nutrition modifications and hydrate sufficiently throughout your workdayEmail any questions - [Week 7](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-7/) - Log outPrevious LessonComplete & NextWeek 7Lesson overviewThis week’s tasks: Practice your chosen program daily according to the schedule (tab above)Incorporate corrections into your workday (tab above)Incorporate the Desk Exercises into your workday (tab above)Incorporate nutrition modifications and hydrate sufficiently throughout your workdayRead Supplementation (tab above) and email me if you would like more information, or - [Week 8](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/week-8/) - Log outPrevious LessonComplete & NextWeek 8Lesson overviewCongratulations, you made it and you should be well on your way to being in control of your body and energy levels!This week’s tasks: Practice your chosen program daily according to the schedule (tab above)Incorporate corrections into your workday (tab above)Incorporate the Desk Exercises into your workday (tab above)Incorporate - [The First Five](https://academy.naturally.net.au/course/your-pain-free-workday-made-simple-diy-program-2/the-first-five/) - Log outPrevious LessonComplete & NextThe First FiveYour Pain-Free Workday Made Simple - DIY ProgramDon't let pain, restriction and energy slumps be the focus of your workday Learn how to take control and feel AMAZING throughout your day This program has been created specifically for desk workers in mind (office workers, jewelers, managers, admin) or anyone - [Hamstrings Stretch](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/hamstrings-stretch/) - Log outPrevious LessonComplete & NextHamstrings StretchGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Quads With Massage Stick](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/quads-with-massage-stick/) - Log outPrevious LessonComplete & NextQuads With Massage StickGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Quads Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/quads-foam-rolling/) - Log outPrevious LessonComplete & NextQuads Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Glutes Foam Rolling](https://academy.naturally.net.au/course/lower-back-diy-program-3/alternate-day/glutes-foam-rolling/) - Log outPrevious LessonComplete & NextGlutes Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Band Up and Overs](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-up-and-overs/) - Log outPrevious LessonComplete & NextBand Up and OversGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Band Pull Aparts](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-pull-aparts/) - Log outPrevious LessonComplete & NextBand Pull ApartsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Bodyweight Lunge with Twist](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/bodyweight-lunge-with-twist/) - Log outPrevious LessonComplete & NextBodyweight Lunge with TwistGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Bodyweight Lunge](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/bodyweight-lunge/) - Log outPrevious LessonComplete & NextBodyweight LungeGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Band Deadlift](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-deadlift/) - Log outPrevious LessonComplete & NextBand DeadliftGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Plank and Side Plank Progressions](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/plank-and-side-plank-progressions/) - Log outPrevious LessonComplete & NextPlank and Side Plank ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Band Squats](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/band-squats/) - Log outPrevious LessonComplete & NextBand SquatsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Bodyweight Squats](https://academy.naturally.net.au/course/lower-back-diy-program-3/strength/bodyweight-squats/) - Log outPrevious LessonComplete & NextBodyweight SquatsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Foam Rolling Calves](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/foam-rolling-calves/) - Log outPrevious LessonComplete & NextFoam Rolling CalvesGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Foam Rolling ITB](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/foam-rolling-itb/) - Log outPrevious LessonComplete & NextFoam Rolling ITBGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Foam Rolling TFL](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/foam-rolling-tfl/) - Log outPrevious LessonComplete & NextFoam Rolling TFLGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Quads With Massage Stick](https://academy.naturally.net.au/course/lower-back-diy-program-3/rolling/quads-with-massage-stick/) - Log outPrevious LessonComplete & NextQuads With Massage StickGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Standing & Sitting Posture](https://academy.naturally.net.au/course/lower-back-diy-program-3/posture/standing-sitting-posture/) - Log outPrevious LessonComplete & NextStanding & Sitting PostureStanding PostureStand with 70% of your weight onto your heels Squeeze your bum (Glutes) to stabilise you and create balance Keep your shoulders back and down, raising your chest slightly Your centre of gravity is midway between the arches of your feet If you track forward, your body - [Technique Overview](https://academy.naturally.net.au/course/lower-back-diy-program-3/postural-strength/technique-overview/) - Log outPrevious LessonComplete & NextTechnique OverviewRemember to consult with an appropriate therapist or medical practitioner if you have injuries, are recovering from surgery, or have other health concerns. I work with people in these situations frequently, so please contact me to help guide you if you are unsure where to start. This can be done - [Upper Back Foam Rolling](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/alternate-day/upper-back-foam-rolling/) - Log outPrevious LessonComplete & NextUpper Back Foam RollingGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able - [Band Deadlift](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/strength/band-deadlift/) - Log outPrevious LessonComplete & NextBand DeadliftGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Posture](https://academy.naturally.net.au/course/upper-back-and-shoulders-diy-program/posture/) - Log outPrevious LessonComplete & NextPostureUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysUpper Back and Shoulders DIY ProgramTake control of your upper back and shoulder pain with this home based program. Self-massage, mobility - [Band Pull Aparts](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/band-pull-aparts/) - Log outPrevious LessonComplete & NextBand Pull ApartsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to - [Plank and Side Plank Progressions](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/plank-and-side-plank-progressions/) - Log outPrevious LessonComplete & NextPlank and Side Plank ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is - [Bird-Dog Progressions](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/strength/bird-dog-progressions/) - Log outPrevious LessonComplete & NextBird-Dog ProgressionsGeorge KatsoulisInstructorGeorge has been in the Health and Wellness industry for over 20 years, specialising in Remedial Massage and Personal Training for better movement and pain relief. George has been educating clients on how to improve their own health and runs workshops in self care, and is able to provide - [Rolling & Stretching](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/rolling-stretching/) - Log outPrevious LessonComplete & NextRolling & StretchingNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening - [Balance Discussion](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/balance-discussion/) - Log outPrevious LessonComplete & NextBalance DiscussionNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [Postural Strength](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/postural-strength/) - Log outPrevious LessonComplete & NextPostural StrengthNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [The Tools](https://academy.naturally.net.au/course/neck-and-headaches-diy-program-2/the-tools/) - Log outPrevious LessonComplete & NextThe ToolsNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at home with minimal equipment!Available in 10 daysNeck and Headaches DIY ProgramTake control of your neck pain and headaches with this home based program. Self-massage, mobility and strengthening at - [Extras](https://academy.naturally.net.au/course/14-day-kick-start-cleanse/extras/) - Log out14 Day Kick Start CleanseSimple eating and lifestyle habits to kick start natural detoxification and boost weight loss.Previous LessonComplete & Next14 Day Kick Start CleanseIf you are looking for a bit more in depth info of detoxification and healthy habits, you'll love this module!ExtrasWelcome to your 14 day Kick Start Cleanse Program- a time ## Global Elements - [Instructor-George](https://academy.naturally.net.au/op_global_element/instructor-george/) - [George](https://academy.naturally.net.au/op_global_element/george/) - [Instructor details](https://academy.naturally.net.au/op_global_element/instructor-details/) - [footer](https://academy.naturally.net.au/op_global_element/footer/) - [Header](https://academy.naturally.net.au/op_global_element/header/) - [testimonial](https://academy.naturally.net.au/op_global_element/testimonial/) - [Header](https://academy.naturally.net.au/op_global_element/header-2/) - [member-footer](https://academy.naturally.net.au/op_global_element/member-footer/) - [bg-vid](https://academy.naturally.net.au/op_global_element/bg-vid/) - [footer](https://academy.naturally.net.au/op_global_element/footer-2/) - [heading banner](https://academy.naturally.net.au/op_global_element/heading-banner/) ## Categories - [Uncategorized](https://academy.naturally.net.au/category/uncategorized/) ## Mentor Content Types - [Course](https://academy.naturally.net.au/opm_course_content_type/course/) - [Module](https://academy.naturally.net.au/opm_course_content_type/module/) - [Lesson](https://academy.naturally.net.au/opm_course_content_type/lesson/)