Week 1 — Assess, Correct & Reset Daily
Goal: Learn your body’s pattern and begin correcting the main imbalances.
This first week is about becoming familiar with your body.
Start by working through the assessment section of the Back Blueprint.
Check the main movements and muscles taught in the program and notice:
- Is one side tighter than the other?
- Is a movement restricted?
- Does one muscle feel noticeably different?
- Does the pelvis appear unbalanced?
- Does anything change after you correct it?
Make a simple note of what shows up. You don’t need complicated records — you are simply looking for patterns.
Each day during Week 1:
1. Check Your Pelvic Balance
Begin with the pelvic assessment. Notice whether the pelvis appears balanced or whether one side shows a difference. This gives you your starting point before making any correction.
2. Balance Your Pelvis
If the assessment shows an imbalance, perform the foundation pelvic-balancing technique.
This is one of the cornerstone techniques of the Back Blueprint because the pelvis forms the foundation beneath the spine.
Set yourself up exactly as shown in the pelvic-balancing video and allow your body to relax into the position.
Stay there for the recommended time without forcing anything.
Then recheck your pelvic assessment.
Notice whether:
* The pelvis appears more even
* The movement feels easier
* One side feels less restricted
* Your back feels different
Even if the change is subtle, the recheck gives you useful information.
3. Use The Relevant Reflex Techniques
Next, use the reflex techniques taught in the Blueprint for the areas that showed up during your assessment. These are designed to help settle protective patterns before you begin working more directly on the muscles. Use gentle pressure and follow the instructions in the relevant video. Then recheck the movement or muscle again.
4. Balance The Muscles That Show Up
Work through the muscle assessments taught in the program.
These may include areas such as: Hip flexors;
Hamstrings;
Adductors;
Quadratus lumborum;
Gluteal muscles;
Spinal muscles;
Neck and shoulder muscles
If a muscle tests normally, leave it alone.
If it shows a clear restriction or imbalance, use the appropriate muscle-balancing technique and then recheck it.
The aim is not to stretch everything.
It's to correct what actually shows up.
5. Add Your Jin Shin Jyutsu Holds
Finish with the relevant Jin Shin Jyutsu points or holds from the program.
Hold gently until you feel the pulse settle or for approximately 1–3 minutes.
Relax your shoulders and breathe slowly.
You don't need to use every JSJ point every day.
Concentrate on the ones most relevant to what you're working on.
6. Recheck
At the end of your routine, take a moment to recheck the main areas that showed up at the beginning.
Notice:
- What has changed?
- What now feels balanced?
- What is still restricted?
- Which areas repeatedly show up from day to day?
This helps you begin recognising your own individual pattern.
Week 2 Routine
Reassess → Balance Pelvis If Needed → Correct Only What Shows Up → Recheck → JSJ
You may still work with the Blueprint most days, but the actual number of corrections should begin to reduce.
Remember: