Exercises & Lessons
Single guided movement lessons you can do today.
Exercises for Stiff Joints: A Gentle Lesson to Try Today
A short awareness lesson that visits several joints through small, easy ranges. Do it on the floor or in a chair, at whatever pace feels kind.
Lower Back Pain After Standing for a Long Time
A short lying down lesson for the ache that arrives after hours on your feet, plus why standing still tires a back faster than walking does.
Neck Flexors Exercises: A Small Nodding Lesson Lying Down
A 10 minute lying down lesson built around the smallest yes movement of the head, with attention on the jaw, tongue, eyes and shoulders instead of counting.
Sciatica Exercises in Bed: A Gentle Lesson for Hard Days
A short lying down lesson for mornings and nights when leg pain makes getting to the floor unrealistic. Small, slow movement, done on your back.
Gentle Exercises for Foot Drop: A Slow Ankle Lesson
A seated and lying lesson for a foot that catches or slaps, working on the timing and attention behind the lift rather than on effort at the ankle alone.
A Gentle Piriformis Muscle Workout for a Deep Achy Hip
A quiet ten minute lesson for the deep ache behind the hip, built on small, slow hip turns and close attention rather than hard stretching or burning repetitions.
Ankle Stretches: A Gentle Feldenkrais® Lesson for Stiff Ankles
Slow, small ankle movements you can do sitting or lying down, with nothing held and nothing forced, for ankles that feel stiff, creaky, or unsure underfoot.
Relaxation Techniques for Social Anxiety You Can Do Sitting
A short, invisible chair practice for the minutes before you walk into a room, built on attention rather than on trying harder to calm down.
Deep breathing techniques for nervous system regulation
A quiet lying down lesson in slower, easier breathing: meet the breath as it is, let the exhale grow a little longer, and let the body settle.
Box breathing for sleep: a gentler bedtime version
A calm bedtime lesson in box breathing for sleep: even in and out breaths, small optional pauses, and full permission to rest instead of chasing sleep.
A Gentle Hip Mobility Workout, the Feldenkrais® Way
A slow, attentive hip routine you do lying down. No reps to grind and no pushing, just small easy movements that ask your hips how they like to move.
Exercises for Back Muscles: A Gentle Support Lesson
A quiet sitting lesson for the muscles of the back. Small slow movements that let support spread through ribs, hips, and shoulders instead of one tired place.
Stretch for Lower Back Stiffness: An Easing Lesson
A stretch for lower back stiffness that eases rather than pulls: tiny pelvis tilts, slow knee sways, and soft rolls for stiff mornings and long sitting days.
Neck PT Exercises: Gentle Lessons Alongside Physiotherapy
Small seated movements that keep the neck company between physiotherapy sessions. Slow, easy, shoulder and ear sharing the work, always below pain.
Balance Exercises for Older Adults: Steady and Supported
Gentle balance exercises for older adults: slow weight shifts at a counter, attention to the feet, and small movements that build quiet steadiness.
Hip Stability Exercises Without Bands, Burn, or Bracing
Hip stability is mostly timing, not force. A short lesson that starts on the floor and finishes standing, so you can feel what your pelvis does the moment weight arrives.
Pressure Points for Neck Pain Relief, With a Gentle Lesson
Where the common neck pressure points sit, how much pressure is enough, and a short movement lesson so a guarded neck has somewhere easy to go afterwards.
Sciatica Strength Exercises, the Gentle Feldenkrais® Way
A gentle floor lesson for sciatica that grows quiet steadiness from your center, with light foot pressure and small pelvis movements instead of weights.
Sciatica Stretches to Relieve Pain: The Gentle Way
Slow, easy lengthening movements done lying down, kept well under any pain or tingling, so an irritated nerve can quiet down instead of bracing.
Deep Cervical Flexors Exercises: A Gentle Lying Lesson
A quiet lying down lesson for the small muscles at the front of the neck. No holds, no counting, just tiny slow nods and close attention.
Remedy for Stiff Neck: A Gentle Feldenkrais® Lesson
A short seated lesson of small, slow turns, tiny tips, and easy shoulder movements that invites a stiff neck to soften without forcing anything.
Gentle stiff fingers exercises: a 10 minute hand lesson
A quiet ten minute lesson for hands that feel thick and slow to open, built on small, slow movement and close attention rather than squeezing and stretching.
Shoulder Recovery Exercises: Gentle Movement That Helps
A quiet lesson for a shoulder that has been sore, guarded, or held still, to sit alongside the rehabilitation your clinician has already given you.
Knee Bursitis Exercises: Gentle Movement for a Sore Bursa
Knee bursitis exercises kept small and unloaded, because an inflamed bursa is provoked by pressure and repetition rather than soothed by stretching.
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