Large print edition
Seven gentle moves, seven minutes a morning, thirty days. Every step has a clear photo and the print is big enough to read without your glasses.
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Why it gets harder
Standing up from the sofa, turning to look behind you before you back the car out, reaching the top shelf, the first steps in the morning. These used to cost nothing.
Most of it comes down to a few places that get very little movement during an ordinary day: the hips, the upper back, the chest and the ankles. Give them seven quiet minutes each morning and the rest of the day usually asks less of you.
The routine
60 seconds
For a stiff upper back and rounded shoulders.
30 seconds each side
For stiff hips and getting in and out of the car.
30 seconds each side
For a tight chest and shoulders after a lot of sitting.
60 seconds
For getting up from a chair, the sofa or the toilet.
60 seconds
For steadier ankles and safer steps.
+ 2 more
A calmer start to the morning, and turning to look behind you.
30 days
Days 1 to 10
The feet, the ankles and the breath that sets the pace for the rest.
Days 11 to 20
The hip decides how you get up, sit down, bend and carry.
Days 21 to 30
Shoulders and upper back, then everything together.
What you get
Two real pages from the guide. Tap a page to see it bigger.
Questions
No. Everything is done sitting in a sturdy chair or standing with a hand on a counter or a door frame.
No. You should be able to hold a conversation through every move. Sharp or shooting pain, dizziness or numbness means stop.
Yes. It is a PDF that opens on any phone, tablet or computer, and it prints well at home if you prefer paper.
A sturdy chair without wheels, a kitchen counter or a door frame, and seven minutes.
Start again where you stopped. The tracker is there to help you, not to judge you.
No. It is general movement education. If you have a diagnosed condition, a recent surgery, a joint replacement or an injury, ask your doctor or physiotherapist before you start.
Start tomorrow morning
Large print edition · 86 pages · 66 photos · 30 days
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Easier Mornings