Group Discussion: What physical signals does your body give you when stress rises?
Week 2: Neck, Traps & Shoulder Release Upper Body Ease
Key Exercises: Chin tucks, ear-to-shoulder stretches, gentle scapular shrugs and slow shoulder rolls.
Verbal Cue: "Notice if your shoulders are hiking toward your ears. On every out-breath, imagine lowering them by one inch."
Group Discussion: How does carrying tension in the neck affect our mood and sleep?
Week 3: Spinal Freedom & Back Decompression Spinal Health
Key Exercises: Seated Cat-Cow (arching/rounding), gentle lateral spine bends, slow seated rotations.
Verbal Cue: "Think of your spine as a stack of smooth coins. Move one vertebra at a time, keeping your breath continuous."
Group Discussion: What feels different when we create room along the spine?
Week 4: Hip Mobility & Lower Back Care Pelvic Balance
Key Exercises: Seated Figure-4 stretch, gentle knee-to-chest hug, seated wide-stance forward hinge.
Verbal Cue: "Hips store guarded tension. Avoid forcing the knee down; let gravity do the work as you exhale."
Group Discussion: How does releasing hip tightness ease lower back discomfort?
Week 5: Core Center & Functional Alignment Midline Stability
Key Exercises: Diaphragmatic core bracing (navel draw), seated single-leg reaches, posture alignment.
Verbal Cue: "Imagine a wide belt gently tightening around your midsection. Keep breathing naturally while holding steady."
Group Discussion: What does having internal stability feel like during stressful moments?
Week 6: Leg, Knee & Ankle Durability Lower Body Strength
Key Exercises: Chair sit-to-stand (controlled descent), calf raises, seated quad extensions.
Verbal Cue: "Control the motion when sitting down. Count three seconds on the way down—no slamming into the seat."
Group Discussion: How does leg stability support daily energy and mobility?
Gentle Motion Facilitator Guide • Weeks 1 to 6 Detailed Protocols Page 2 of 3
Advanced flows, independent practice mastery, and nervous system protocols
Part 3: Weeks 7–12
Week 7: Light Calisthenics & Chest Openers Upper Strength
Wall push-ups, standing cactus arms, wrist circles. Cue: "Push the wall away with calm, even power."
Week 8: Balance, Equilibrium & Spatial Control Balance
Tandem standing (heel-to-toe), chair-supported single-leg hover. Cue: "Pick a steady focal point in front of you."
Week 9: Full-Body Fluidity & Movement Flow Somatic Flow
Linking Cat-Cow, side reach, hip hinge, and standing reach in rhythm with breath. Cue: "Let movement follow the breath."
Week 10: Deep Somatic Tension Release & 4-7-8 Breath Restoration
Passive restorative poses, long-exhale 4-7-8 breathwork. Cue: "Allow muscles to completely disarm tension."
Week 11: Personal 10-Minute Cell Routine Design Autonomy
Participants select 4 favorite movements to build their own daily sequence. Cue: "Make this practice truly yours."
Week 12: Celebration Flow, Reflection & Graduation Integration
Comprehensive celebration sequence, group debrief, and long-term wellness roadmap. Cue: "Acknowledge your dedication."
1. Physiological Sigh
Double inhale through the nose, long audible sigh through the mouth to instantly reduce adrenaline.
2. 5-4-3-2-1 Grounding
Direct attention outward: 5 objects seen, 4 physical contact points, 3 sounds heard in the room.
3. Palm Press Release
Press palms firmly together for 5s, then release slowly onto thighs with a deep exhale.
Conclude each session with 2 minutes of personal grounding. Document group engagement trends, physical modifications requested, and any participant who may benefit from follow-up wellness resources.
Gentle Motion Wellness Program • Complete 12-Week Facilitation Curriculum Manual
MIN 6-8
Step 4: Supported Standing Forward Hang
Stand with feet hip-width apart. Soften knees generously. Rest forearms on a chair or bunk edge, letting your head hang heavy. Feel gravity gently opening the lower vertebrae. Take 6 long exhales.
MIN 8-10
Step 5: Somatic Body Scan & Physiological Sigh
Return to seated. Take 3 physiological sighs (double inhale through nose, long audible mouth exhale). Notice the reduction in muscle tension and internal temperature.
Consistency over Intensity: Practicing this 10-minute flow 4 to 5 times per week will yield significantly more joint freedom and nervous system stability than doing one heavy workout every two weeks.
Gentle Motion Wellness Program • 10-Minute Daily Lower Back & Hip Routine Page 2 of 3
Track your movement consistency, body comfort, and mindful reflections
Part 3: Tracker
7-Day Movement & Well-Being Log Tension Scale: 1 (Completely Relaxed) to 5 (Extremely Tense)
| Day | Minutes Moved | Breathwork Done | Tension (Before / After) | Daily Notes / Feelings |
|---|---|---|---|---|
| Mon | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Tue | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Wed | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Thu | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Fri | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Sat | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
| Sun | ___ mins | [ ] Yes [ ] No | Before: ___ / After: ___ | __________________________ |
1. What physical tension or stress did you notice leaving your body after moving this week?
2. Which breathwork technique (Box breath, 4-7-8, or physiological sigh) was most effective for you?
Pocket Somatic Anchor (Keep or Cut Out)
"Feet grounded. Spine tall. Shoulders down. Jaw relaxed. One deep breath at a time."
RESET ANYTIME
Gentle Motion Wellness Program • Participant Log & Weekly Reflection
Gentle Motion Wellness Program • Visual Anchor Chart & Somatic Self-Regulation Guide
