Good Morning Standing
Bend forward and notice where your movement stops. Follow the hold, then try the same bend again.
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Tired of hurting and not knowing what to do?
We can help.
Get a program customized to your body, with simple 20 second moves to help ease discomfort and improve how you move.Five minutes, twice a day.
Free assessment. No card required. See pricing
Move better. Help a child do the same.
A portion of our profits supports charities helping children with mobility challenges. Your membership helps make that possible.
20 second moves. Five minutes, twice a day.
Short holds and simple self release techniques, organized into two focused routines that fit your schedule.
Not a video library
No guessing what to play next. Follow a sequence chosen for your body.
Customized programs
Your ratings guide your plan. Try a modification first, then an easier video if needed.
20 second holds
Short, guided holds. Two focused sessions that fit into your day.
Try it free
Try the moves. See how your body responds.
Follow along with these sample moves and notice how you feel afterward. No signup needed.
This is just a taste. Your customized plan brings movements together around your body's needs and adapts based on how you respond.
The connected approach
Three stages. A plan that moves you forward.
Where you feel discomfort isn't always where it starts. Your plan looks at the connections.
- 1
Address the discomfort
Start with movements focused on the area bothering you.
- 2
Explore what's contributing
Look above and below that area to explore how other parts of your body may be involved.
- 3
Build strength and stability
Progress to movements that help maintain your gains and keep you moving.
Adapts as you progress.
Too difficult? Try a modification first, then a same level or easier video if needed. Your program adjusts to your feedback and ability, and remembers what works for you.
Track how you feel and move.
Follow changes in your discomfort and mobility over time. See what's improving and where you still need support.
The Panic Button
24 hour on-call roadside assistance for your body
What do you do when?
Your back goes out at 3am?You wake up with a stiff neck?
Hit the button to learn more
Get a customized program right away
Address what's bothering you NOW.
Available 24 hours a day for when you need it most.
Built from 30+ years of hands on experience.
Created by Holden Zalma, 20 Second Relief brings decades of massage and bodywork experience into simple routines you can do yourself.
Our mission
20SR was created to help give people back control over their own health. Without long generic routines or never ending therapy treatments.
We deserve the ability to deal with musculoskeletal issues on our own, no matter when it happens.
That is why 20SR was built to give the power of your health back to you!
Your body isn’t generic. Your program shouldn’t be either.
30+ years of experience
Created by Holden Zalma, drawing on over 30 years of hands-on experience in massage and bodywork and techniques used with thousands of clients.
Built for you
A personalized plan based on your needs and abilities.
Simple movements that fit your day
20 second holds and self release techniques. About five minutes, twice a day, once you learn the moves.
Adapts with you
Guidance and easier options when available.
Looks beyond the sore spot
A whole body approach that progresses toward strength and stability.
Support when something new hurts
The Panic Button offers a targeted routine. Not for medical emergencies.
Stop guessing. Start moving forward today.
Get a plan built for your body, simple movements that fit your day, and guidance that adapts with you. Start now and take the first step toward moving with more confidence.
Pick your program belowFeatured reviews
“I've struggled with cervical spine issues for many years, and after personally trying this app, I found its methods truly effective. The exercises are simple to follow, the app's interface is easy to use, and the instructional videos are clear and straightforward. The relief techniques work so well that they make me want to keep coming back. It's an app that not only helps but also motivates continued use.”
George C.
Verified 20SR user
“20sr has been a lifesaver, giving me the tools to address not only what's bothering me right at the moment but I was impressed how it goes deeper to target what was causing me to hurt in the first place. I've noticed I'm waking up feeling better more days than before since I started the program. Highly recommend!”
Gary L.
Individual experience. Results vary.
Membership
Your program. Your plan.
Essential
Personalized. Adaptive. Complete.
$12.50/ month
$150/year· 2 months free
About $0.41/day
- Personalized program that adapts to you
- Full library, progress tracking & Panic Button
- Expert Q&A and community
More details
- A personalized three stage program that adapts to your ratings and progress
- Guided modifications and easier videos when needed. Your program remembers what works
- Full video library and progress tracking
- Panic Button for the unexpected
- Monthly expert Q&A and searchable recordings
- Community feed, member questions, and reviews
- Billed annually.
- Cancel renewal anytime; access continues through the paid year.
- Refund requests must be made within 7 days of purchase.
Shared
Everything in Essential, for four.
$33/ month
$396/year· 3 months free
About $8.25 per person
About $1.08/day total
- Everything in Essential
- Four private accounts
- Independent program, progress, and Panic Button for each person
More details
- Everything in Essential
- Four private accounts
- Independent program, progress, and Panic Button for each person
- One owner and three guest accounts.
- Swap up to two guests per year.
- Billed annually.
- Cancel renewal anytime
- Access continues through the paid year.
- Refund requests must be made within 7 days of purchase.
Every plan includes new moves and app features as we release them.
Request a refund within 7 days of purchase. After 7 days, monthly and annual payments are non-refundable, except where required by law. Refund Policy
Daily estimates use 365 days per year or 30 days per month. Plans are not billed daily.
Optional 20SR Kit, $49.99 one time. Coming soon.
Your body called and said it needs some relief.
Start your program today!
FAQ
Why the 20 Second Holds Work
20SR uses short isometric contractions, creating muscular force without actually moving.
When you contract in a restricted position, you're giving your nervous system strong input about that range while teaching your muscles to produce force and control there.
The immediate change isn't because a muscle suddenly became longer in 20 seconds. Your nervous system reduces protective tension, increases tolerance to the position, and allows you to access more of the movement your body is capable of.
Repeated over time, these holds help build strength, control, and confidence in positions your body has been avoiding.
20SR isn't about stretching. It's about teaching your body to move with more control, strength, and freedom.
How is 20SR different from traditional therapy?
20SR uses short, easy to apply movements designed to create noticeable changes quickly.
Instead of always needing to book a session or reach out to a practitioner when something feels off, you have a system you can use on your own, whenever you need it.
And because your program adapts as your body and needs change, it keeps evolving with you instead of giving you the same generic routine over and over.
The goal is to put more control back in your hands.
How does 20SR move me through the three stages?
Stage 1: Address the issue
We start with the area bothering you most and use short, targeted movements to reduce discomfort and help you move better.
Stage 2: Find the root cause
Where you feel the problem isn't always where it's coming from. Once the discomfort settles down, we look at how other areas of your body may be contributing to it. The goal is to identify what was driving the problem in the first place and address it so it's less likely to keep coming back.
Stage 3: Stay strong and stable
From there, the program shifts to a more whole body approach focused on keeping you strong, stable, and moving well.
What if my rating doesn't improve?
That's exactly what the check ins are for. If your rating isn't improving, 20SR adapts by changing your movements, adjusting your program, or looking deeper at what else may be contributing to the problem.
If something isn't working, the program doesn't just keep giving you more of the same.
Were all these moves AI generated?
No. The movements and protocols in 20SR came from thousands of hours working with real people, testing specific movements over and over, and refining what worked until we developed the exact protocols used in the app today.
AI helped with parts of the technology and coding, but the movements, methodology, and intelligence behind the programs were built through real world experience.
What should I do if a move feels wrong?
Tap "I Need Help." We'll walk you through the move again, let you retry it, or give you an easier option when one is available.
If something feels sharp, unusual, or just not right, stop the move and ask the app for an alternative option.