Exercises & Lessons
Single guided movement lessons you can do today.
Shoulder Blade Stretches: A Slow Lesson for the Upper Back
Shoulder blade stretches that work by sliding, not pulling. A short lying down lesson that lets each blade travel on the ribcage while the arm stays light.
A Gentle Shoulder Workout You Can Do Lying Down
A shoulder workout where attention does the work instead of load: small reaches and slow circles, done lying down, that invite a stiff shoulder toward ease.
The High Knee Exercise, Made Gentle: Slow Mindful Marching
A gentle take on the high knee exercise: slow, supported marching with attention, where the knee floats only as far as feels easy, no cardio required.
Hip Abductor Exercises: A Gentle Side Lying Lesson
Hip abductor exercises without bands or burn. A slow side lying lesson that lets the pelvis and waist take part, so the outer hip stops working on its own.
Knee Crepitus Exercises: Gentle Movement for Noisy Knees
Knee crepitus exercises that work on the fear more than the sound. A slow seated lesson for knees that crackle, with a look at what the noise means.
Bodyweight Back Exercises: A Gentle Floor Lesson
Bodyweight back exercises without the planks and supermans. A slow floor lesson that uses your own weight and the ground as feedback, kept well below any strain.
Middle and Upper Back Stretches You Can Do Lying Down
Gentle middle and upper back stretches done on the floor: slow arm reaches, easy rib movement, and soft head rolls that let a tight mid back soften.
How to Stretch the IT Band When It Will Not Lengthen
A short lying down lesson for the outer thigh and hip, for anyone who has pulled at their IT band for years and wondered why it never quite lets go.
Diaphragmatic Breathing Exercises You Can Do Lying Down
A quiet lying down lesson for finding the breath you already have, with your hands resting on your lower ribs and nothing to push or perform.
How to Stretch Upper Traps Without Straining the Neck
The upper traps are usually holding rather than short. Here is how to stretch upper traps by letting the shoulders stop carrying themselves, not by pulling the head sideways.
Micro Movements: Why Smaller Is Easier to Feel
Micro movements are the core of Feldenkrais practice. Making a movement smaller sharpens what you can sense, and sensing is what lets a habit change.
Thoracic Rotation Stretch: A Gentle Turning Lesson
A thoracic rotation stretch done slowly and small, so the middle back learns to turn again instead of being pulled toward its limit.
Pelvic torsion exercises: a gentle way to feel both sides
A slow pelvic clock exploration for noticing how the right and left sides of your pelvis move, without chasing a perfectly matched pair of hips.
Hip Stretches for Tight Hips: A Gentler Way In
A short floor lesson that treats tightness as holding rather than shortness, inviting your hips to soften through small, slow movement instead of harder pulling.
Post Op Exercises After Hip Replacement: The Quiet Half
A very small lying down lesson for the weeks after hip replacement, designed to stay far inside your precautions while you get reacquainted with how the rest of you moves.
Pregnancy and Sciatica Exercises: A Gentle Guided Lesson
A short, quiet lesson for sciatic type ache in pregnancy, taught in side lying and supported sitting, with movements small enough to respect looser joints.
Sciatica Exercises for Seniors: Gentle, Bed Friendly Movement
A short, gentle lesson for nerve related leg pain in later life. Small movements, long rests, and a bed based option if getting to the floor is the hard part.
Nerve Gliding Exercises: A Gentle Lesson for Hands and Arms
Tiny, slow, oscillating glides for the hand and arm, taught in the unhurried spirit of Feldenkrais: nothing held, nothing pushed, never into tingling.
Proprioception Exercises: Train Your Sense of Where You Are
A seated eyes closed lesson that trains your sense of position by guessing where your arm is before checking, with gentle paths onward for every joint.
Standing Side Bends: A Gentle Lesson in a Forgotten Direction
A slow standing exploration of bending sideways: no reaching for the floor, no counting, just noticing what your ribs, pelvis and feet do on each side.
Wrist Stretches That Invite the Whole Arm: A Gentle Lesson
A short guided lesson of wrist stretches done as exploration: small circles, easy forearm rolls, and a shoulder that joins in, instead of positions you hold.
Latissimus Dorsi Stretch: A Slow Side Lengthening Lesson
A lying down way to lengthen the big muscle that ties your arm to your back and hip, where the ribs and pelvis do their share of the reaching.
Progressive Muscle Relaxation for Sleep: Tense, Then Let Go
A guided progressive muscle relaxation lesson for bed: mildly tense each muscle group, let go fully, and notice the contrast that helps a braced body settle.
Ab Stretches: A Gentle Lesson for the Front of Your Body
A slow lying lesson that lengthens the front of the torso after hours of sitting and folding forward, guided by breath and attention rather than effort.
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