Movement

Optimize your Posture and Alignment in
just 30 minutes a week.

Recover faster while guarding against future joint pain


Anyone can use stretching to achieve greater flexibility. But did you know that prescribed movement is a powerful and underused way to heal structural pain and develop structural resilience?


Most joint pain results from muscular imbalance caused by shocked or repetitive strain. Knowing the cause can make it easy to resolve, and proper movement plays an important role in reinstating muscular balance and thereby joint health.

The Hundred Year Plan was my last resort and final stop.

 - Jacqueline F.

"The Hundred Year Plan was my last resort and final stop."

 - Jacqueline F.

Why Stretch isn’t your typical "stretch class"

The Movement Patterns taught in Stretch work to open, align and strengthen joints while improving your flexibility, joint mobility and range of motion, fostering healthy joints through healthy movement.

Stretch focuses on two of the Primary 

Triangles of the Hundred Year Plan

Open - Align - Strengthen

  • An Open Joint is a healthy joint: Open joints reflect balanced tension in the surrounding muscles.Organizing the muscles to work in balance involves enlisting the right amount of effort from each muscle at exactly the right time. Increase the flow of oxygen to your brain and heart to enhance physical and mental performance
  • Alignment is the correct placement of the structure: Bones make up each joint – Muscles can only work properly when the bones are in the right place.
  • Strength stems from organization: of the muscles surrounding each joint so moment can transfer between the joins throughout a system. This is know as a "Kinetic Chain."

When the core is connected we are balanced and strong. Moving from the core takes pressure off your spine, spinal muscles, discs and organs and frees the arms and legs for full range of motion.

A strong core means better function, less

fatigue, injury prevention and a clearer mind.

Alignment - Balance - Stability

  • Alignment: When the bones are in the right place then the muscles are in balance and there is organization in the body. When things are organized force is not required. True power comes from organization and not from strength.
  • Balance: Is the ability to distribute weight-load throughout the whole system and accommodate a mobile centre of gravity. With the bones in the right place all the muscles in the system can work equally. This is balance and Balance creates stability.
  • Stability: refers to the ability to change to weight loading. Stability responds to change in the centre of gravity. This is managed by the vestibular system and relies on its adaptability in harmony with the movers and stabilizers in real time… it's a symphony...

When the factors of the Alignment - Balance - Stability triangle are working together, movement is a corrective practice. With this in play - all activities; from walking to more extreme efforts are a pathway to improve posture and function.

Stretch helps with the following...

  • Chronic Pain
  • Musculoskeletal Imbalance
  • Sports Injuries
  • Acute Pain
  • Bone on Bone (disk degeneration)
  • Hip Pain (arthritis, osteoporosis, sciatica)
  • Knee Pain (acl injury, meniscus bursitis, tendonitis)
  • Back Pain (disk degeneration, muscle or ligament strain, bulging or ruptured disks)
  • Osteoarthritis
  • Scoliosis
Why Movement?
Healthy Movement is a continuous process of re-creating alignment with activity — of improving awareness, once clouded by prolonged sitting and compensation patterns resulting from major and  minor injuries.

Postural Organization Is the moment to moment
adjustment of Your Alignment and Balance.

Mobility is the ability to shift Your centre of
gravity in relationship to posture - while moving.

I know you're busy...
But if not now, when?

In The Hundred Year Plan, all Pain is a symptom
of Imbalance between the  Musculo-Skeletal Systems

In Stretch Class I lead you through
an Educational process to facilitate
Alignment between the
Muscles, Bones and Joints

Imagine what you could accomplish by
Moving in Balance and Harmony.
I know you're busy...
But if not now, when?

In The Hundred Year Plan, all Pain is a symptom
of Imbalance between the  Musculo-Skeletal Systems

In Stretch Class I lead you through an Educational process to facilitate
Alignment between the
Muscles, Bones and Joints

Imagine what you could accomplish by Moving in Balance and Harmony.

Work With Jacob McGill

Hey, I’m Jacob, founder and director of the Hundred Year Plan, an online physical rehabilitation clinic operating from Vancouver, Canada.
 
A physical rehabilitation therapist, I work with clients from all backgrounds, including professional athletes, elite dancers and performers, and physicians.

With 17 years of clinical practice and over 10 years of training,  I have amassed more than 10,000 experiential hours with thousands of clients.
I am certified in 9 modalities, including multiple branches of Osteopathic Work, Developmental Movement, Patterning, and Rehabilitation Pilates.

I integrate this knowledge with a treatment approach that combines Osteopathic Manual Therapy, Posture and Biomechanical Analysis and Correction, Joint Mobilization, Cranial Therapy, Visceral Mobilization, and Neurological Programming.

Based on the premise that most pain is a compensation pattern for injury and joint misalignment, my treatment model targets the underlying source of pain through intervention in the brain-body-mind feedback loop, designed to open and align joints and strengthen neuromuscular systems.

My journey into rehabilitation therapy began with my own extensive rehabilitation. The extent of my injuries — or rather that of my rehabilitation — gave me the confidence to take on challenging cases early in my practice.

While lessons from challenging cases extrapolate to common cases, the reverse is rarely true. Compare learning to repair a fuel injection system in a classroom versus learning to repair one while repairing a wrecked vehicle. The former mechanic can’t necessarily rebuild a car, but the latter can certainly repair the fuel injection system in an otherwise operational vehicle.

It’s our unique background, extensive experience and training, and proven methods that empower us to make nuanced observations, specific predictions — and guarantees — concerning your rehabilitation.

You benefit from a treatment approach that has been tested and proven on the most extreme cases, which means wherever you are on the pain and mobility spectrum, you’re in the right hands to get the results you need.

Still Have Questions?

  • I’m not really a believer in "Exercise", how would the Movements work for me?

    • The interesting part of this work is that it doesn't matter what we believe. Everything is made of parts. We have Physical, Emotional and Mental aspects to our being, and these map over the Low, Middle and High selves - so the sessions work for the more Rational or Logical types as well. All you really need is a quiet space and a headset.

  • I have a lot of other projects going on in my Life; what if I don't have time?

    • Movement is seen as "work" and that can be true. When I do this work, I consider it to be maintenance. It's way of balancing out the Too Many Hours a day I spend sitting and working" in an uncomfortable position. That's the beauty of these sessions. You can take a break at any time during the day and do one or more of the "movement patterns" taught During stretch Class or practice a full routine in the am or pm – It works either way.

  • Can I cancel my membership at any time?

    • Yes. If you want to cancel your membership you can do so at any time, but we will only refund your investment if your cancellation is made within the first 30 days of purchase.

  • If I join Stretch Class, can I upgrade to 1-1 Work later?

    • Yes! If you’d like to join Stretch Class to start, then upgrade to 1-1 Sessions in the future, just complete the application process and make your fully refundable deposit. Membership to the 1-1 program is limited to 10 clients a year and existing program members are put first on the wait list.

  • What if Stretch isn’t right for me?

    • We get it – it’s not right for everyone. And that’s why we offer a 30-day, no questions asked, money-back guarantee.

    If the Stretch Class isn’t right for you, just let us know within 30 days and we’ll refund your investment!

    Plus, you can cancel anytime, so jump on in, give Stretch Class a try, and if you’re not satisfied at any point in time, simply let us know you’d like to cancel!

Be careful what you wish for, because this work delivers.

 - Dagmara L.

"Be careful what you wish for, because this work delivers."

 - Dagmara L.

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