Tailored to support how you’re feeling. Check things off as you go.
Pick movements you’d like to do from the library below.
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
The BMI Calculator builds a gentle movement plan around your goals.
Try the BMI Calculator
TActivate a condition like anemia or hypertension and we’ll tailor your movement to support it.
Explore conditions
Tailored to support how you’re feeling. Check things off as you go.
Good to see you back!
Today's a fresh start, no catching up needed. Showing up is the win.
Even a few minutes counts. Try Seated Hamstring Stretch
Anemia plan Active Temporary
Active since June 2026
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
Tip: drink 8 oz water before and after movement.
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Schedule your movements across the week and get gentle reminders, all inside the app.
Upgrade to Full
The BMI Calculator builds a gentle movement plan around your goals.
Try the BMI Calculator
Move gently, your way. Build a simple list and check things off as you go.
Good to see you back!
Today's a fresh start, no catching up needed. Showing up is the win.
Even a few minutes counts. Try Seated Hamstring Stretch
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
Schedule your movements across the week and get gentle reminders, all inside the app.
Upgrade to Full
TActivate a condition like anemia or hypertension and we’ll tailor your movement to support it.
Explore conditions
The BMI Calculator builds a gentle movement plan around your goals.
Try the BMI Calculator
Back Movement library23 movements. Add the ones you’d like to do.
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.
20–30 seconds each.
Your movement, gently planned across the week.
Browse the library and add your first movement. Each week starts fresh.
Browse Full Library
Want movements tailored to you?
From your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Morning
Added by youSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningExtend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
EveningFrom your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Rest is part of it. Add something light if you’d like.
From your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Good to see you back!
Today's a fresh start, no catching up needed. Showing up is the win.
Even a few minutes counts. Try Seated Hamstring Stretch
From your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningExtend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
EveningFrom your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningExtend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
EveningAdded by youSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningExtend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
EveningFrom your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Rest is part of it. Add something light if you’d like.
From your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningAdded by youSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
MorningExtend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
EveningFrom your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
Pick a movement below and choose the days that fit. Each week starts fresh.
Start with Seated Pelvic RockFrom your condition · AnemiaSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
From your BMI planSit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.
Duration/Rep: 15–20 reps
Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.
Duration/Reps: 20–30 sec each
