30 Days to an Unstuck Body

About this page

This is a personal training plan I put together for myself after working through Vanja's videos on the Movesmethod YouTube channel. I'm not affiliated with Vanja or Movesmethod, and this isn't endorsed by them.

Every video linked here is theirs, and every link goes to their YouTube channel where the views belong. Nothing of theirs is copied, transcribed or hosted on this page — the scheduling and the written notes are mine. If this is useful to you, go and subscribe to the channel — that's where the actual work is.

Movesmethod: if you'd ever like this page changed or taken down, open an issue on the repo and I'll do it, no argument.

How this works

You sit all day and you're starting stiff. That's not a flexibility problem — it's a positions you never visit problem. So the plan is built on Vanja's core idea: don't chase stretch, chase range you can control. Morning = wake the joints up and put load into range. Evening = long, quiet holds that decompress the spine and downshift your nervous system for sleep.

1. Morning (15 min): ~8 min following the video, ~7 min repeating the 3–4 key drills on your own. Breathe through the nose. No forcing.
2. Evening (15–30 min): longer holds, 90–120 s each. Lights low. If you fall asleep on the mat, the program is working.
3. Effort: 6/10 max. Stiff-and-rusty gets results from frequency, not intensity. Never sharp pain.
4. Miss a day? Don't double up. Just do the next one. 24/30 days beats a perfect week and a dead fortnight.

Fill this in on Day 1 before you do anything else. Same five tests on Days 14, 21 and 29. This is the whole point — stiffness is invisible day to day, and obvious across four weeks.

Deep squat: heels down, how long before you have to come out. Toe touch: knees straight, fingertips to floor — record the gap in cm (0 = touching). Overhead wall: back flat to wall, arms overhead — record the gap between wrists and wall in cm. Single-leg stand: eyes closed, seconds before you put a foot down. Sit-to-rise: get to the floor and back up without hands — score out of 10 (start at 10, minus 1 for each hand/knee/forearm used, each way).

The point of 30 days isn't the 30 days — it's the two routines you'll still be doing in a year. By Day 30 you should know which morning sequence you'd do half-asleep and which evening one you actually look forward to. Keep those two. Rotate a third theme (shoulders / rotation / knees) through the week. Retest every 8 weeks.

This page doesn't store anything on its own. Click Copy progress code when you finish a session, paste the code somewhere safe (a note, a message to yourself), and paste it back in here next time to restore your ticks.