Practice Warnings and Instructions

 

Learn Your Sequence Exercises

• Place your device at eye level and follow along with the video.

• The best spot at home is often the kitchen counter. Place your device on the counter and stand tall in front of the sink—as if it were a ballet barre.

• Imitate the instructor and follow the on-screen visual cues—lines, circles, arrows, and breathing prompts—to guide your movements.

• Always perform the exercises gently and without pain, aiming for smooth, coordinated, and harmonious movement.

 

Practice the 10-Minute Routine Daily

• Complete the full 10-minute video once per day, practicing all exercises in the order shown.

• The goal is simple: feel better after each session than you did before.

• With consistent practice, your movements will become more fluid, and your body will begin to feel stronger and more at ease.

 

Use Your Strategic Exercise Wisely

• Identify the one exercise that gives you the most immediate pain relief—this is your Strategic Exercise.

• Use this exercise freely throughout the day or night when pain returns—outside your regular 10-minute routine.

• For best results, do it early—at the first sign of pain. This is when the Strategic Exercise is most effective.

• If it works, repeat the Strategic Exercise as often as needed. This gives you control over your recovery curve.

 

Important: Pain-Free Is Essential

These exercises are designed to be pain-free, even for individuals with lower-body movement limitations. Never push through pain or discomfort.

If any movement causes pain or discomfort:

• Review your technique using the visual cues in the video above.

• Adjust your position (e.g., stand closer to the barre) to reduce the challenge.

• Reduce your range of motion to maintain smooth, pain-free movement.

If pain persists:

• Skip the uncomfortable exercise for now and continue practicing the others.

  • Retry the skipped exercise the following week to check for progress.

• Return to the previous level sequence and progress later when you are more comfortable.

• If pain or lack of improvement continues, stop practicing and consult a physical therapist or movement specialist before proceeding.

 

When to Advance to the Next Level

• With consistent, mindful, and pain-free daily practice, the Level-1 sequence should feel easier. You’ll notice improved comfort, mobility, and overall well-being.

• Once you can complete all your current sequence exercises harmoniously and without pain, and feel less pain and stronger as a result, you’re ready to progress to the next level of your journey.

• If you’re training with an instructor, consult before making the decision to advance.​​