Exercises & Lessons
Single guided movement lessons you can do today.
Spondylolisthesis Exercises: A Gentle Way In
A small, unhurried floor lesson for a diagnosed slip, with notes on flexion friendly movement, what to go easy on, and when to ask your clinician.
Scapula Exercises: A Gentle Lesson for the Shoulder Blade
A quiet lesson for the bone that floats on your ribs: slow shoulder blade glides, circles, and reaches that let the arm and blade travel together again.
Cool Down Exercises: After the Walk, the Garden, or Errands
Gentle cool down exercises for the minutes right after a walk, the garden, or errands. A slow standing lesson by the counter about transition, not recovery magic.
Carpal Tunnel Hand Exercises That Involve the Whole Arm
A slow sitting lesson for tingling, overworked hands that works with the arm as one chain from shoulder to fingertips, candid about what movement cannot do.
Shin Stretches Without Kneeling: A Gentle Feldenkrais® Lesson
A quiet lesson for the front of the lower leg, done in a chair and lying down, for shins that ache after hills, new shoes, or a long day on your feet.
Box Breathing for Anxiety: A Count You Can Feel
A slow walk through box breathing for anxiety: four counts in, a rest, four counts out, a rest, and the quieter skill of feeling where each breath travels.
Restless Leg Exercises for the Evening Urge to Move
A slow evening lesson done in bed for restless legs: small foot and knee movements that give the urge to move somewhere quiet to go, and what to ask your doctor.
Shoulder Stability Exercises That Begin at the Shoulder Blade
A side lying lesson where the shoulder blade travels gently on the ribs, so steadiness comes from clearer sensing and shared effort rather than gripping.
Hip Hinge Exercises That Begin With Finding Your Hip Joints
A slow lying down and sitting lesson for feeling the crease where your legs actually bend, so folding forward can come from the hips instead of the waist.
Frozen Shoulder Menopause Exercises: A Lying Down Lesson
A quiet lying down lesson for a shoulder that has stiffened in the menopausal years, letting the ribs, the breath and the easier arm share the movement.
Gentle Exercises for an Injured Foot That Still Feels Off
A slow, non weight bearing lesson for the later stage of foot injury recovery, when the tissue has healed but the foot still feels stiff and far away.
Foot Exercises for Arches: A Gentle Lesson in Sensing
A short lying down lesson that treats the arch as a living, moving part of your foot, sensed through the whole leg, not a shape to hoist up and hold.
Gentle Calf Stretches: A Feldenkrais® Lesson for Tight Calves
Calf stretches without the strain: a slow, attentive lesson for heavy, tight calves and stiff ankles, done lying down or sitting comfortably in a chair.
Gentle Exercises for Stiff Knees That Involve the Whole Leg
A short lying down lesson for knees that feel stiff and reluctant after sitting, inviting the whole leg, hip and pelvis to share the work of bending.
Trochanteric Bursitis Exercises: A Gentle Outer Hip Lesson
Gentle trochanteric bursitis exercises done lying on your back: small, slow movements that quiet the gripping around a sore outer hip without stretching it.
Back Extension Exercises: A Gentle Lying Down Lesson
Small, slow back extension explored lying on your front, with seated options, led by attention rather than pushing, plus notes on reading your own response.
Chest Stretches: A Gentle Lesson for a Tight, Closed Chest
A short lying down lesson for a chest that feels closed after desk and phone hours, letting the shoulders, upper back, and breath soften together.
Breathing Exercises for Panic Attacks: Practise While Calm
What panic does to your breathing, and a gentle Feldenkrais informed lesson to practise on calm days, so a quieter pattern is familiar when you need it.
Body Scan for Sleep: A Feldenkrais® Lesson to Do in Bed
A body scan for sleep from the Feldenkrais tradition: tiny movements give busy attention somewhere to land, done lying in bed with the lights off.
Elbow Exercises for Pain: A Gentle Whole Arm Lesson
A slow lesson for an aching elbow: small movements of the forearm, wrist and shoulder together, so the whole arm learns to share the work it does all day.
Arthritis Exercises for the Knee: Small, Comfortable Movement
Gentle arthritis exercises for the knee: small, slow, repeated movement a stiff joint can accept today, plus a short guided lesson you can do lying down.
Stretches for Knee Pain: A Gentler Way to Move a Sore Knee
Most stretches for knee pain pull the sore joint toward its edge. This short guided lesson keeps every movement small, slow, and comfortable instead.
Good Stretches for the Lower Back: Why Smaller Is Often Kinder
Good stretches for the lower back are rarely about reaching further. A short lying down lesson that trades pulling for small, slow, comfortable movement.
Exercises for Cervical Neck Pain: Gentle Whole Body Lessons
Cervical simply means the neck part of the spine. These small, slow exercises invite the eyes, the ribs and the rest of you to share the work of turning.
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