Core Moves (starter library)

These are gentle, exploratory movements to help restore ease.
No forcing. No sharp pain. Move within comfort.

Keep everything gentle, exploratory, and pain‑free.

Slow and steady. 👣

New here?

How to use this

Breath reset: one slow inhale, one long exhale — shoulders down, jaw soft.

Scan → Soften → Reset → Repeat

Scan

Pause and check in. Where do you feel tightness, guarding, or tenderness?

Soften

Use a slow breath and gentle touch. Ask:
“Can this soften by 5%?”
No forcing. No sharp pain.

Reset

Return to the core sequence:
Hip infinity • Hanging twist • Shoulder rotations • Neck “look around” turns

Repeat

Small resets, done often, beat intense sessions done rarely.

Slow and steady. 👣

Core Moves

Move 1: Hip Infinity (figure‑of‑eight)

• Feet shoulder‑width (or slightly wider).
• Sway the hips in a slow infinity symbol.
• Breathe out longer than you breathe in.
• 60–120 seconds.

Move 2: Hanging Twist

• Feet planted, knees soft.
• Bend slightly forward, let arms hang heavy.
• Twist gently right and left.
• 60–90 seconds.

Move 3: Shoulder Rotations (gentle circles)

Sitting or standing. Let arms hang heavy. Jaw unclench. Shoulders soft.

• Roll shoulders slowly forward 6–10 times (small circles > slightly larger).

• Pause. Notice. Then roll backwards 6–10 times.

• Optional: lift shoulders on the inhale, drop on the exhale (3–5 reps).

Move 4: Neck Rotations (controlled range)

Sitting or standing. Shoulders down. Gentle only.

Option A (recommended): half‑circles

• Chin gently toward chest.
• Roll ear toward right shoulder, back through centre, to left shoulder.
• 3–6 each direction.

Option B: ‘look around’ turns

• Turn head slowly to the right. Pause. Exhale.
• Turn to the left. Pause. Exhale.
• 3–6 each side.

Simple combinations (starter)

Sequence 1 — Desk/Travel Reset (2–4 minutes)

• 3 slow breaths (long exhale)
• Shoulder rotations: 6 forward + 6 back
• Neck ‘look around’: 3 each side
• Hip infinity: 60–90 seconds

Sequence 2 — Release and Settle (4–7 minutes)

• Hip infinity: 90–120 seconds
• Hanging twist: 60–90 seconds
• Shoulder up‑and‑drop: 5 reps
• Neck half‑circles: 3 each direction
• Finish: one long exhale + 10 seconds stillness

Safety reminder

If you feel sharp pain, dizziness, numbness, tingling, or worsening symptoms — stop and seek professional advice.

Core Movement Development (coming gradually)

Core movement practices are currently being structured and refined. They will focus on:

• joint mobility
• ground-based movement
• decompression
• breath integration
• nervous system regulation

They will be introduced gradually. There is no rush.