10-minute workout. Five exercise groups.
Release, Breathing and Inner Strength
A gentle, graded practice for joint release, open breathing, and inner strength.
Let's move together for one 10-minute round.
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First choose how you feel right now. The page will automatically highlight the right path inside every exercise.
After tapping, look for the green highlight in each exercise. That is your path.
A gentle, graded practice for joint release, open breathing, and inner strength.
Move slowly, choose the right level, and keep each movement controlled.
Each exercise can be done seated, standing with support, or free standing according to your ability.
Move slowly and with control. If there is pain or discomfort, stop immediately.
For supported exercises, use the chair back for stability. Do not rush or lose balance.
The workout, exercises and any use of the instructions on this site are the user's sole responsibility. Before starting, consult a doctor or qualified professional, especially if you have pain, a medical limitation, dizziness, balance issues, an existing condition or a recent injury. If sharp pain or unusual discomfort appears, stop immediately.
Every exercise appears in three levels: seated, standing with support, and free standing.
Seated: Sit tall, gently massage the fingers, then circle the wrists forward and backward.
Standing with support: Stand tall, support one hand on the chair back, and circle the other wrist. Switch sides.
Free standing: Stand freely, arms forward, and make controlled wrist circles with both hands while keeping balance.
Goal: Gentle joint release and preparation for movementSeated: Place hands on thighs and make slow, large shoulder circles forward and backward (30 seconds each direction).
Standing with support: Stand beside the chair, one hand supported, and move the other shoulder in large circles and gentle lifts. Switch sides.
Free standing: Stand freely, arms relaxed, and make full shoulder circles forward and backward, adding a gentle lift toward the ears and release.
Goal: Release tension from the shoulders and shoulder bladesSeated: Bring both hands in front of the chest, press fists together, and hold a strong controlled press for 5-10 seconds. Repeat.
Standing with support: Stand facing a wall, place one hand on it, and press firmly for 5-10 seconds. Switch hands.
Free standing: Stand freely, press palms together in front of the chest, and engage the core without support.
Goal: Controlled activation of arms, chest and coreSeated: From the chest position, pull elbows back, bring shoulder blades together, and proudly open the chest for 5-10 seconds.
Standing with support: One hand on the chair for stability, sweep the other arm back in a wide arc to open the chest. Switch sides.
Free standing: Stand freely, pull both arms and elbows back, open the chest, and breathe deeply.
Goal: Open the chest and deepen breathingSeated: Right hand behind the head, left hand holds the right knee. Gently twist the torso to the side. Hold 20-30 seconds and switch.
Standing with support: Stand close to the chair back, hold it with both hands, and gently twist the upper body and gaze backward.
Free standing: Stand freely, arms out at shoulder height, and slowly twist right and left without support.
Goal: Improve range of motion and release the backFor a talk about my life, message me privately
ContactA short, clear and graded practice to listen to the body, open breathing, and restore a good sense of movement.