Personalized Exercises
A curated list of exercises to help manage symptoms and improve well-being, or generate your own custom routine.
Stand near a wall or sturdy furniture for support if needed.
Heel-to-Toe Walk
Stand tall and place the heel of one foot directly in front of the toes of the other foot, walking in a straight line like a tightrope. Keep gaze forward; use a wall or sturdy furniture for support if needed. Walk forward, then backward.
Sets
2–3
Reps/Dur
10–15 steps each direction
Stand tall with feet hip-width apart, near a counter or chair for support.
Standing Marches
Stand tall with light support if needed. Lift one knee toward your chest, lower with control, then alternate legs. Keep upright posture and smooth rhythm.
Sets
3
Reps/Dur
10–12 reps per leg
Start on your hands and knees (tabletop position).
Bird-Dog
From hands and knees, extend opposite arm and leg, keep hips level, then switch sides. Move slowly and keep core engaged.
Sets
2–3
Reps/Dur
8–10 reps per side
Sit tall at the edge of a chair with feet flat
Seated Hamstring Stretch
Sit tall at the edge of a chair, extend one leg with heel on floor, hinge at hips to a gentle stretch. Breathe and switch sides.
Sets
2
Reps/Dur
20–30 sec per side
Stand tall near a chair with feet together
Standing Single Leg Balance
Stand tall near support, lift one foot slightly and balance. Keep eyes forward; switch legs.
Sets
2–3
Reps/Dur
15–30 sec per side
Step guide coming soon
Pelvic Tilts
Lie on your back with knees bent, gently flatten the low back to the floor by tilting the pelvis, then release.
Sets
2–3
Reps/Dur
10–15 reps