Learn a movement. Make it yours.

1. Choose a clear, accessible route or indoor space.
2. Begin at a pace that lets you speak comfortably.
3. Slow down and finish when you are ready.

Technique cue: Keep your gaze forward and shoulders relaxed.

Alternative: Use a shorter route or rest on a bench as needed.

1. Walk easily at first.
2. Try a brief slightly quicker segment, then return to your easy pace.
3. Repeat only while the pace remains comfortable.

Technique cue: Changing pace is optional; consistent easy walking is useful too.

Alternative: Stay at one comfortable pace for the entire walk.

1. Stand near stable support if useful.
2. Alternately lift your feet a small amount.
3. Let your arms move naturally and pause when needed.

Technique cue: Keep steps soft and controlled.

Alternative: Try seated alternating foot lifts instead.

1. Stand upright with clear space at your side.
2. Step sideways and bring the other foot toward it.
3. Change direction after a few easy steps.

Technique cue: Move slowly and watch for obstacles.

Alternative: Hold a stable surface or reduce the size of the steps.

1. Place a sturdy chair against a wall.
2. Move your feet into a comfortable position and lean slightly forward.
3. Stand with control, then sit slowly and rest.

Technique cue: Keep the movement smooth rather than rushing.

Alternative: Use the chair arms or another stable support if needed.

1. Face a sturdy wall and place your hands on it.
2. Bend your elbows to bring your body a little closer.
3. Press gently away and return to standing.

Technique cue: Keep your shoulders comfortable and avoid forcing depth.

Alternative: Stand closer to the wall for a gentler version.

1. Stand near a stable chair or wall.
2. Slowly lift your heels while keeping your balance.
3. Lower with control and rest when needed.

Technique cue: Avoid bouncing or leaning far forward.

Alternative: Keep both hands on support or reduce the lift.

1. Stand a short distance from a wall, facing away from it.
2. Move your hips backward a little while keeping your back comfortable.
3. Return upright slowly.

Technique cue: Keep the range small and comfortable.

Alternative: Move closer to the wall and use a smaller range.

1. Sit well supported in a sturdy chair.
2. Gently straighten one knee within your comfortable range.
3. Lower slowly, then try the other side.

Technique cue: Avoid snapping the knee straight or holding your breath.

Alternative: Straighten only part of the way.

1. Sit or stand in a relaxed posture.
2. Gently move your shoulders forward, up, and back.
3. Reverse the direction if comfortable.

Technique cue: Keep the motion small and unforced.

Alternative: Try moving one shoulder at a time.

1. Sit on a stable chair with your feet supported.
2. Lift one foot slightly if comfortable.
3. Trace a small circle with that foot, then switch.

Technique cue: Keep the movement gentle rather than stretching aggressively.

Alternative: Keep the heel near the floor and move in a smaller circle.

1. Sit or stand with a steady base.
2. Reach one arm a little upward and to the side.
3. Return slowly and try the other side.

Technique cue: Avoid twisting or leaning beyond a comfortable range.

Alternative: Keep your arm below shoulder height or remain seated.

1. Sit upright with feet resting comfortably.
2. Relax your shoulders and open your arms slightly.
3. Return to neutral and repeat gently if pleasant.

Technique cue: Keep your neck relaxed and do not force the shoulders back.

Alternative: Place your hands on your thighs and simply adjust your posture.

1. Relax your arms at your sides or rest them on a table.
2. Slowly bend and straighten your wrists within comfort.
3. Relax and optionally make small circles.

Technique cue: Stop if you feel tingling or discomfort.

Alternative: Try a smaller range with your forearms supported.

1. Stand holding a stable counter or support.
2. Shift a little weight toward one leg without lifting either foot.
3. Return to center and shift the other way.

Technique cue: Keep both feet grounded and use the support throughout.

Alternative: Do the movement with a smaller shift.

1. Stand beside a stable countertop or rail.
2. Place one foot slightly in front of the other while holding support.
3. Return to a normal stance before switching.

Technique cue: Avoid attempting this without reliable support.

Alternative: Keep your feet farther apart or side by side.

1. Stand holding a stable surface.
2. Shift toward your toes just enough for a small heel lift.
3. Return flat-footed; optionally shift slightly toward your heels.

Technique cue: Keep movements small, steady, and fully supported.

Alternative: Only lift your heels, without shifting backward.

1. Sit in a secure chair with both feet supported.
2. Gently lengthen upward through your head without stiffening.
3. Relax your shoulders and return to natural breathing.

Technique cue: Comfort and relaxed breathing matter more than holding still.

Alternative: Use a backrest and take brief breaks.