Please review every exercise with your healthcare provider to decide whether it is appropriate for you.

Every exercise can be included/excluded from the program at any time following instructions as provided in smartphone application.

Controlled breathing exercise

3 minutes of continuous controlled breathing. Users synchronize their breath with the movement of the wheel displayed on the screen. Each breathing cycle consists of 4-second inhalations and 6-second exhalations.

Boat

  • Sit down on the ground with your legs in front of you.
  • Lean back with your torso while lifting your legs up, as high as is comfortable.
  • Lift your arms so that they are horizontal.
  • Hold this position for 5 breaths before bringing your legs back to the ground for a short break.
  • Repeat this exercise 3 times.

Boat – modified

  • Sit down on the ground with your legs in front of you.
  • Put your hands on the ground behind you.
  • Lean back with your torso while lifting your legs up, as high as is comfortable.
  • Hold this position for 5 breaths before bringing your legs back to the ground for a short break.
  • Repeat this exercise 3 times.

Sitting twist

  • Sit on the ground with your legs crossed.
  • Lift both arms straight up and twist as far as you can to the right.
  • Then, lower both arms.
  • Leave your right arm reaching behind you and grab your right knee with your left hand.
  • Twist to the right side.
  • Hold this position for 5 breaths.
  • Then, repeat the exercise on the other side.

Sitting twist on chair

  • Sit on the chair.
  • Lift both arms straight up and twist as far as you can to the right.
  • Then, gently lower your arms.
  • Leave your right arm reaching behind you and grab your right knee with your left hand.
  • Twist to the right side.
  • Hold this position for 5 breaths.
  • Then, repeat the exercise, only this time twist to the left side.

Plank – full

  • Go down on all fours.
  • Straighten your left leg and shift your weight to your toes.
  • Do the same with your other leg.
  • Hold this position for 5 breaths.
  • Then, put your knees back on the ground for a short break.
  • Repeat this exercise 3 times.

Plank – modified

  • Go down on all fours.
  • Place your elbows on the ground – make sure your forearms are aligned with your body.
  • Straighten your left leg and shift your weight to your toes.
  • Do the same with your other leg.
  • Hold this position for 5 breaths.
  • Then, put your knees back on the ground for a short break.
  • Repeat this exercise 3 times.

Downward dog

  • Go down on all fours.
  • Slowly lift your knees and try to straighten your legs.
  • Once you reach your maximum, stay there for 5 breaths.
  • Repeat this exercise 3 times.

Bridge – half

  • Lie comfortably on your back.
  • Pull your feet as close as possible to your hips.
  • Knees should be directed upwards.
  • Slowly lift your hips up and hold the position for 5 breaths.
  • After 5 breaths, rest your hips on the ground for a short break.
  • Repeat this exercise 3 times.