The easier version, and the stop line

Each movement on the Move page has more than its steps: an easier version, sometimes a chair version, and a short Stop if list. They are there to be used, not skipped.

Start smaller

The first time you try a movement, use the easier version, or a smaller range than you think you need. You learn the shape before you add any depth.

A smaller range is not a lesser practice. Moving slowly through a comfortable range, with steady breathing, is the whole point of these routines.

The chair version

Several routines run entirely in a chair, and many movements have a seated form. Choose them whenever standing is tiring, balance feels uncertain, or you simply prefer to sit.

The stop line

Stop if you feel pain, especially sharp or pinching pain, or if you feel dizzy, short of breath, or unwell. Stopping is part of the routine, not a failure of it. You can rest until the next movement, or end the routine there.

This site does not assess injuries. If a movement hurts, leave it out and ask someone qualified to look at it, such as a physiotherapist.

Settings that change the routines

Settings has a pregnancy option that leaves out or swaps some movements, such as lying on the back. The routines adjust on their own when it is on.

Listening as you go

Notice your breath while you move. If you find yourself holding it, slow down or make the movement smaller. Steady, easy breathing is a sign that the range suits you today.