Your pain doesn’t begin with weakness. It begins with imbalances.

Learning Resources Hub for From Pain to Power

This resource hub is your practical companion to the book From Pain to Power. Instead of pushing through pain to prove you’re strong, use these guided videos to explore your unique Movement ID, rebalance your system, and build strength that actually lasts.

Each section below organizes lessons from the book into focused exercise categories—foundations, pain patterns, warm-ups, and Movement ID. Use the searchable video library to quickly find what you need on any training day.

The book gives you the full framework and context. This hub gives you the reps, demonstrations, and reminders to actually live it—one intentional session at a time.

Sales note: If you haven’t read the book yet, these resources will still help you move smarter. When you’re ready for the full framework, you can always pre-order From Pain to Power using the link in the footer.

Chapter 1: Reconnect + Realign

Start rebuilding your foundation with three simple but powerful resets. Rock Backs teach your hips to move without stealing from your spine. Umbrella Breaths help you expand tight ribs and access deeper breath. Adult Tummy Time reverses tech neck and restores extension through your mid-back. These movements are your first step toward a body that feels more spacious, supported, and at ease.

Rock Backs for Hip Mobility & Spinal Stability

A patient favorite!! This simple yet powerful movement helps you improve hip mobility while protecting your low back. In this video, Joanna demonstrates how to perform rock backs with proper form to ensure your spine stays stable and supported. Ideal as a warm-up or daily mobility reset – especially if you sit a lot or struggle with hip tightness.

Umbrella Breaths: Rib Mobility and Diaphragm Release

This breathwork hack helps you break out of shallow, chest-dominant breathing and unlock tension in your back and ribs. Joanna guides you through how to visualize your ribs like an umbrella – expanding 360° with each inhale – to mobilize your spine, calm your system, and create more space where you feel tight or stuck. A powerful reset you can use anytime.

Adult Tummy Time for Tech Neck + Mid-Back Relief

Modern life pulls us forward – literally. This simple posture reset helps reverse the rounded upper back and tech neck posture so many of us develop. Joanna walks you through “adult tummy time,” a gentle position that encourages mid-back extension and opens up the space between your shoulder blades – without dumping into your low back. Perfect for counteracting long hours at a desk or on your phone.

Chapter 2: Find Your Center

This chapter helps you reconnect with the quiet cues that make a big impact. You’ll learn to stack your spine with “Tall Through the Crown, Soft Through the Heart,” unlock your hips with Windshield Wipers, and activate your foundation with Toe Yoga. These subtle shifts improve alignment, balance, and stability – from your feet to your core.

“Tall Crown, Soft Heart” for Low Back Relief

This posture hack helps you reduce low back compression by improving how your ribs stack over your pelvis. Joanna explains how to avoid common posture traps – like over-lifting your chest or slumping forward – and guides you to find a position that’s both aligned and easy to access anywhere. With just a few subtle cues, you’ll feel taller, lighter, and more supported through your entire spine.

Hip Windshield Wipers for Smooth, Pain-Free Mobility

This gentle mobility drill helps loosen stiff hips and reduce tension in your low back. Joanna guides you through “hip windshield wipers” – a dynamic movement that encourages internal and external hip rotation while keeping the pelvis grounded. Great as a warm-up or daily reset, with an easy progression to increase range and control over time.

Toe Yoga for Foot Stability + Arch Support

This simple yet surprisingly challenging drill improves toe coordination, foot control, and overall stability. Joanna walks you through “toe yoga,” a practice that strengthens your arches, encourages toe spread, and retrains your brain-body connection – without letting your ankles collapse. A must-do for anyone dealing with foot pain, balance issues, or collapsed arches.

Chapter 3: Stack Before You Move

Good movement starts with great alignment. In this chapter, you’ll learn how to find your neutral pelvis and rib stack in sitting—then apply it to real-life movement with a squat. These drills help you move with strength, not strain, by keeping your spine supported and your core naturally engaged.

Find Your Neutral: Pelvis + Rib Stack Reset for Back Pain Relief

Learning to stack your ribs over your pelvis is a game changer for reducing low back tension – especially if you sit a lot. In this video, Joanna teaches you how to find a neutral pelvis using simple, hands-on cues so you can stop slumping, stop over-arching, and finally sit in a way that supports your spine. Bonus: Combine it with “tall crown, soft heart” for even more relief.

Stacked & Strong: How to Maintain Core Alignment in Your Squat

Building on the rib and pelvis stacking cue, this video shows you how to apply that alignment to your squat. Joanna demonstrates how staying “stacked” through your descent keeps your core engaged, protects your low back, and improves squat mechanics. Includes key visual and posture cues like “tall through the crown, soft through the heart” to help you move with strength and control.

Searchable Video Library

Use the search bar and filters to quickly find the exact session you need. Try searching for keywords like low back, Movement ID, warm-up, or dynamic stability.

Foundations Session 1 – Reframing Pain

Why pain is a messenger, not a flaw, and how to respond intelligently.

Foundations

Foundations Session 2 – Alignment & Load

Connect breath, posture, and load so strength work supports healing.

Foundations

Pain Pattern Session 1 – Mapping Your Signals

Identify where you are compensating and what those patterns mean.

Pain Patterns

Movement ID Lab – Test, Treat, Train

Guided lab for testing restrictions, treating them, and integrating into training.

Movement ID

5-Minute Dynamic Warm-Up

Quick flow to prep your body and protect your low back before training.

Warm-Up

Evening Reset – Downshift & Decompress

Short decompression sequence to calm your system and ease tension.

Reset

Joanna Kahn

MPT

About the Author

Joanna Kahn specializes in helping active adults reclaim their edge by moving smarter – not harder. Driven by the belief that pain is not a flaw but a form of feedback, she empowers individuals to stop chasing symptoms and start addressing the real cause of pain: dysfunctional movement.

Through Movement ID testing and personalized programs, Joanna provides a road map to a life free of chronic issues and resilient bodies. With deep empathy, clinical expertise, and no-nonsense honesty, Joanna is redefining what it means to be strong.

You don’t need to push harder or do more reps. Because healing doesn’t start with another exercise plan. It starts with how you understand your patterns. Start with From Pain to Power. Explore the videos above, notice how your body responds, and let curiosity—not punishment—guide your next training cycle.

Want the complete framework behind these sessions?

These resources are designed as companions to the book From Pain to Power. The book walks you through the deeper theory, assessment tools, and stories that bring this work to life, while this hub gives you the day-to-day guidance for your own training.

If you choose to pre-order the book, you’ll also unlock the original pre-order bonuses mentioned above: the 5-minute dynamic warm-up and audiobook version.

PRE-ORDER THE BOOK NOW!

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Because your pain doesn’t always start with injury. It starts with the imbalances you have accumulated.