Exercises & Lessons
Single guided movement lessons you can do today.
Pelvic Floor Exercises for Overactive Bladder: A Softer Way
When urgency strikes, most of us clench. This short lying down lesson explores the opposite skill: sensing the pelvic floor clearly enough to let it be quiet.
Vagus Nerve Exercises for Anxiety: Gentle and Candid
Vagus nerve exercises for anxiety, without the overclaim: a slow floor lesson built on a longer out breath, easy head rolls, and unhurried attention. Try it below.
Aqua Exercises for Arthritis: Gentle Water Movement, Feldenkrais® Style
Aqua exercises for arthritis that use the water as a soft support for sore joints, with a slow, attentive approach that stays well below any pain.
Exercises for Heel Spurs: Gentle Care for a Sore Heel
Seated, unhurried exercises for heel spurs that ask nothing of the painful spot, so standing and walking can feel a little easier through the day.
Foot Exercises for Ballet: Sensing the Foot Off the Barre
Foot exercises for ballet dancers that sharpen how clearly you sense the sole, toes, and ankle: slow, shoeless, one foot at a time, away from the barre.
Proprioception Exercises for the Ankle: Sense the Ground Again
A short barefoot lesson of slow foot rolls, tiny circles, and easy weight drifts to sharpen your ankle's sense of position and how it meets the ground.
Acupressure Points for Shoulder Pain Relief, With a Feldenkrais® Companion
Acupressure points for shoulder pain relief, paired with a short gentle movement lesson so the surrounding muscles have somewhere to go when the pressure lifts.
Stretches for Tight Shoulders That Start With Noticing
Shoulders that creep toward your ears are usually holding, not short. These tiny lifts and slow rolls let you feel the effort and quietly put it down.
Exercises for an Arthritic Hip: Small, Slow, and Kind
Exercises for an arthritic hip that stay small, slow, and below pain, so walking, turning, and rising from a chair can feel less guarded through the day.
Hamstring Stretching Exercises for Knee Pain: A Gentler Way
Gentle hamstring stretching exercises for knee pain that swap the hard pull for slow heel slides, letting the pelvis and the whole leg share the movement.
Knee Exercises for Seniors: A Gentle Seated Lesson
Knee exercises for seniors done entirely in a chair: small, slow movements to help stairs, standing up, and walking feel steadier and more familiar.
Relief for Knee Joint Pain: A Gentle Lying Down Lesson
Relief for knee joint pain that begins lying down: tiny heel slides and an easy rocking of the knees, well inside comfort, so the leg can carry less guarding.
Exercises for Sciatica in the Elderly: Gentle and Steady
Gentle sciatica exercises for older adults: a short guided lesson you can do lying down or seated in a firm chair, with every movement small, slow, and below pain.
Swiss Ball Exercises for Lower Back Pain: A Gentler Way
Swiss ball exercises for lower back pain do not have to mean core drills. Sit on the ball, rock the pelvis slowly, and let your back find a little ease.
Swiss Ball Exercises for Sciatica: A Gentle Feldenkrais® Approach
Swiss ball exercises for sciatica that keep the low back kind and the nerve calm, using the ball as a soft support rather than something to conquer.
Core Exercises for Women: Sensing the Middle, Not Bracing It
Core exercises for women that begin with sensing: how your middle coordinates with ribs, pelvis, and breath in slow movement, rather than being held rigid.
Exercises for Posture Women Can Do Gently at Home
Exercises for posture women can practice through midlife and menopause, using slow, small movement to invite the whole self up, without effortful holding.
Exercises for the Pelvic Floor Muscles: Sensing Comes First
A gentle awareness lesson for the pelvic floor muscles: slow movement of the pelvis, hips, and breath that makes the area easier to feel, before any squeezing.
Exercises for Upper Back Ease: Small, Slow, and Gentle
Exercises for upper back stiffness that stay small, slow, and below pain, so the space between your shoulder blades can feel lighter through the day.
Neck Stretches for Forward Head Posture: A Gentle Feldenkrais® Lesson
Neck stretches for forward head posture that soften the pull instead of yanking on it, with a short lying down lesson that helps the head find its way home.
Deep Breathing Exercises for Performance Anxiety
A short seated lesson in deep breathing exercises for performance anxiety: giving the ribs, back, and shoulders room to move so the breath can settle before you go on.
Stretches for Injured Hamstring: A Feldenkrais® Gentle Approach
Stretches for an injured hamstring that stay well below pain, meeting a healing muscle with slow, small movement instead of pulling harder on it.
Breathing Exercises to Fall Asleep: Attention, Not Control
Breathing exercises to fall asleep that ask for attention rather than control: a short lesson done lying in bed, with no counting and no breath holding.
Vagus Nerve Exercises for Sleep: A Quiet Lesson in Bed
Vagus nerve exercises for sleep: small, slow movements in bed that many people find help the body feel quieter before drifting off.
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