Mindful Movement

Exercise

A short, honest circuit — walking, strength holds and stretch — carried by a voice-guided timer and a progress ring.

Guided Circuit

7 movements · voice countdown · rest between each

Voice guidance Bell sounds Background music

Warm up, keep breathing throughout, and stop with any sharp pain or dizziness. For real walking, aim for 20–30 relaxed minutes outdoors — the timer here offers a brisk indoor march.

The Circuit

Seven Simple Movements

Tap “Practice this” on any card to run it alone with the guided timer.

Physiotherapy at Home

Find it by the problem you have

Routines grouped by what actually hurts, using nothing but a wall, a chair and a towel. Every one lists the signs that mean stop and see someone — please read those first.