12 Fixes vs Move Without Pain

Use this 12 Fixes to Healthy app to track the 12 most critical habits, found in the book "12 Fixes to Healthy," to improve your health and wellness. Flexible enough to use in any culture or with diet restrictions, this non-guilt plan created by an expert dietitian nutritionist helps you strengthen immune defenses, minimize risk of disease, lose excess fat, preserve muscle, reset gut health and overall feel better.

Your hips are stiff because you sit. Everyone tells you to stretch. Nobody tells you which stretches, in what order, or how long to hold them. Move Without Pain is the answer to that, in routines short enough that you'll actually do them. Fourteen exercises for hips and hamstrings, drawn from the work of mobility coach Félix Alegría and arranged into six routines, so you never have to decide what to do. Every exercise has a short video, a clear instruction, and one thing to watch for. PICK A ROUTINE, NOT A PROGRAM You don't need a twelve-week plan. You need the right few minutes for the moment you're in. - Full Routine — all 14, when you have the time - Mobility — six drills for hips that won't cooperate - Stretch — deep, slow work for hips and hamstrings - Good Morning — loosen up before the day gets hold of you - Night — long, calm holds to let the day go - Good Posture — pelvic alignment for people who sit too much PUT THE PHONE DOWN Guided sessions read each movement aloud and walk you through it, so you spend the session on the mat instead of squinting at a screen. ASK WHEN SOMETHING FEELS WRONG Not sure you're doing it right? Something pinching? Ask the coach and get a specific answer — how to modify the movement, what you should be feeling, when to back off. It will never diagnose you, and it will always tell you to see a professional if something is genuinely wrong. IN ENGLISH AND SPANISH Not a translation bolted on afterwards. Every exercise, instruction, tip, and spoken session exists in both languages, and you can switch in the middle of one. THE HARD PART WAS NEVER THE STRETCHING It was doing it again tomorrow. So there's a streak counter, and a short tip each day to keep you honest. No account. No sign-up. No email. Open it and start. Move Without Pain offers general mobility guidance and is not a substitute for professional medical advice. If you have an injury or a medical condition, speak with a healthcare professional first. Stop if something hurts. SIX ROUTINES, ONE LIBRARY Pick what fits the moment you are in: - Full Routine: all 14 exercises, start to finish - Mobility Routine: six drills to wake up stiff hips - Stretch Routine: deep, slow work for hips and hamstrings - Good Morning Routine: a gentle sequence to start the day moving well - Night Routine: calming long holds to release tension before sleep - Good Posture: pelvic alignment and hip-flexor work to sit and stand taller GUIDED SESSIONS Hands-free narration walks you through each movement, so you can stay on the mat instead of staring at your phone. AI COACH Ask about form, discomfort, or how to modify a movement, and get a specific answer grounded in five principles: breathe, feel, align, do not force, be consistent. A TIP EVERY DAY A short daily reminder to keep you moving well, saved so you can read back through them. FULLY BILINGUAL Every exercise, instruction, tip, and spoken session in both English and Spanish. Switch languages any time. TRACK YOUR STREAK Practice history and streak tracking live on your device. No account, no sign-up, no email required. Open the app and start moving. BUILT ON REAL PRACTICE The routine comes from the work of mobility coach Felix Alegria, whose approach is simple: breathe, maintain awareness of the muscle, control your alignment, never force, and show up consistently. Move Without Pain offers general mobility guidance and is not a substitute for professional medical advice. If you have an injury or a medical condition, speak with a healthcare professional first. Stop if something hurts.