Core Moves Starter Library
These are gentle, exploratory movements to help restore ease, mobility, and connection.
No forcing.
No sharp pain.
Move within comfort.
This is not a workout.
It is a simple movement practice for reconnecting with the body.
Slow and steady. 👣
New Here?
Start with the Approach page first.
It explains how to use this movement space safely, slowly, and without forcing the body.
Simple starting point:
One slow inhale.
One long exhale.
Shoulders down.
Jaw soft.
Then begin.
Scan → Soften → Reset → Repeat
Breath reset: one slow inhale, one long exhale — shoulders down, jaw soft.
Scan
Pause and check in.
Where do you feel tightness, guarding, stiffness, or tenderness?
You do not need to fix anything immediately.
Just notice.
Soften
Use a slow breath and gentle attention.
Ask:
“Can this soften by 5%?”
No forcing.
No sharp pain.
No pushing through.
Reset
Return to the core sequence:
Hip Infinity → Hanging Twist → Shoulder Rotations → Neck Turns
Keep the movements small, slow, and easy.
Repeat
Small resets, done often, are more useful than intense sessions done rarely.
Slow and steady. 👣
Core Moves
Move 1: Hip Infinity
A slow figure-of-eight movement through the hips.
- Stand with feet shoulder-width apart, or slightly wider.
- Keep the knees soft.
- Sway the hips gently in an infinity symbol.
- Breathe out longer than you breathe in.
- Continue for 60–120 seconds.
This can help bring gentle movement back into the hips, pelvis, lower back, and spine.
Move 2: Hanging Twist
A soft twisting movement for the spine, shoulders, and back body.
- Stand with feet planted.
- Keep the knees soft.
- Bend slightly forward.
- Let the arms hang heavy.
- Twist gently right and left.
- Continue for 60–90 seconds.
Do not force the twist.
Let the body unwind slowly.
Move 3: Shoulder Rotations
Gentle circles for the shoulders, chest, neck, and upper back.
Sit or stand.
Let the arms hang heavy.
Unclench the jaw.
Keep the shoulders soft.
- Roll the shoulders slowly forward 6–10 times.
- Start with small circles.
- Let them become slightly larger if comfortable.
- Pause and notice.
- Roll backwards 6–10 times.
Optional:
Repeat 3–5 times.
Lift the shoulders gently on the inhale.
Drop them softly on the exhale.
Move 4: Neck Rotations (controlled range)
Controlled, gentle movement for the neck.
Sit or stand.
Keep the shoulders down.
Move slowly.
Option A: Half-Circles
- Let the chin move gently towards the chest.
- Roll one ear towards the right shoulder.
- Return through centre.
- Roll towards the left shoulder.
- Repeat 3–6 times each way.
Option B: Look-Around Turns
- Turn the head slowly to the right.
- Pause.
- Exhale.
- Turn slowly to the left.
- Pause.
- Exhale.
- Repeat 3–6 times each side.
Keep this gentle.
The neck does not need force.
Simple Starter Sequences
Sequence 1: Desk or Travel Reset
2–4 minutes
- 3 slow breaths with a long exhale
- Shoulder rotations: 6 forward and 6 back
- Neck look-around turns: 3 each side
- Hip infinity: 60–90 seconds
Use this when the body feels stiff, compressed, or switched off.
Sequence 2 — Release and Settle
4–7 minutes
- Hip infinity: 90–120 seconds
- Hanging twist: 60–90 seconds
- Shoulder lift and drop: 5 reps
- Neck half-circles: 3 each direction
- Finish with one long exhale and 10 seconds of stillness
Use this when you want to calm the body and settle the mind.
Safety Reminder
Stay gentle.
Stop if you feel:
- sharp pain
- dizziness
- numbness
- tingling
- worsening symptoms
- anything that feels unsafe
Seek professional advice if symptoms continue or concern you.
This practice is about reconnection, not pushing through.
Core Movement Development
Core movement practices are being structured and refined gradually.
Future guides will focus on:
- joint mobility
- ground-based movement
- decompression
- breath integration
- nervous system regulation
- natural movement patterns
There is no rush.
The aim is simple:
move better, feel more, soften slowly, and reconnect with the body.
Read Next
Approach
How to use this movement space safely and slowly.
Simple Reset
A short reset for body and mind.
Movement Guides
Practical articles and reflections on movement, stress, reconnection, and ease.
About Movement
Why movement sits at the centre of Respect Love Feel.