Exercises & Lessons
Single guided movement lessons you can do today.
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.
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.
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