GLOSSARY: COMPLETE EXERCISE INSTRUCTIONS
Always listen to your body and modify exercises based on your comfort level and pain condition.
Stop immediately if any movement causes increased pain.

BREATHING TECHNIQUES

4-7-8 Breathing
Purpose: Activates parasympathetic nervous system, reduces stress and pain
Position: Seated or lying

Instructions:

  1. Place tongue tip against roof of mouth

  2. Exhale completely through mouth (whoosh sound)

  3. Close mouth and inhale through nose for 4 counts

  4. Hold for 7 counts

  5. Exhale through mouth for 8 counts

  6. Repeat 3–8 cycles

Modifications:
• Beginner: 4-4-4
• Pain flare: 3-3-3 or natural breathing
• Seated: Support back with pillows

Box Breathing (4-4-4-4)
Purpose: Balances nervous system, improves focus
Position: Any comfortable position

Instructions:

  1. Sit or lie with straight spine

  2. Exhale fully

  3. Inhale 4 counts

  4. Hold 4 counts

  5. Exhale 4 counts

  6. Hold 4 counts

  7. Repeat 6–12 cycles

Modifications:
• High pain: 3-3-3-3
• Advanced: 6-6-6-6
• Anxiety: Reduce hold to 2-2-2-2

Alternate Nostril Breathing
Purpose: Calms mind, balances nervous system
Position: Comfortable seated

Instructions:

  1. Sit tall

  2. Close right nostril with thumb

  3. Inhale left

  4. Close left, release right

  5. Exhale right

  6. Inhale right

  7. Close right, release left

  8. Exhale left

  9. Repeat 5–10 cycles

Modifications:
• Mobility issues: Visualize instead
• Congestion: Gentle breathing without closure
• Sitting difficulty: Practice lying

BODY AWARENESS PRACTICES

Basic Body Scan
Purpose: Develop awareness, identify tension
Position: Lying preferred

Instructions:

  1. Lie on back, arms at sides

  2. Close eyes

  3. Take 3 deep breaths

  4. Move awareness slowly from head to toes

  5. Notice sensations without judgment

  6. End with whole-body awareness

Modifications:
• Pain focus: Start with comfortable areas
• Short attention: Choose 3–4 areas only
• Bed-bound: Any position is fine

Pain Awareness Body Scan
Purpose: Build compassionate relationship with pain
Position: Most comfortable posture

Instructions:

  1. Settle into comfort

  2. Gentle breathing

  3. Acknowledge pain without resisting

  4. Start with comfortable areas

  5. Include painful areas gradually

  6. Notice qualities of pain

  7. Return to comfortable sensations

  8. End with appreciation

Modifications:
• High pain: Longer time on neutral areas
• Emotional response: Be gentle
• Overwhelm: Keep to 2–3 minutes

PHYSICAL MOVEMENTS

Cat-Cow / Spinal Waves
Purpose: Mobilize spine, link breath and movement
Positions: Hands and knees, seated, or lying

Hands & Knees:

  1. Hands under shoulders, knees under hips

  2. Inhale: Drop belly, lift chest

  3. Exhale: Round spine

  4. Repeat 5–10 times

Seated:

  1. Sit tall

  2. Inhale: Gentle arch

  3. Exhale: Round forward

  4. Repeat 5–8 times

Lying:

  1. Knees bent

  2. Inhale: Gentle arch

  3. Exhale: Press lower back into floor

  4. Repeat 5–8 times

Modifications:
• Wrist pain: Use forearms
• Knee pain: Cushion under knees
• Low mobility: Visualize movements

Arm Circles & Shoulder Rolls
Purpose: Release shoulder tension
Position: Seated or standing

Arm Circles:
• Small circles forward x5
• Small circles backward x5
• Increase size gradually

Shoulder Rolls:
• Up, back, down (x5)
• Up, forward, down (x5)

Modifications:
• Limited mobility: Smaller range
• Seated: Use back support
• Pain: Stop early

Gentle Neck Rolls
Purpose: Ease neck tension
Position: Seated

Instructions:
• Turn head right/left slowly
• Look up/down gently
• Half-circles across chest
• Repeat 3–5 times
Do not roll head in full backward circle

Modifications:
• Pain: Small movements
• Dizziness: Slow pace
• Stiffness: Hold stretches longer

Hip Circles
Purpose: Mobilize hips, engage core
Position: Standing or seated

Instructions:
• Circle hips clockwise x5
• Circle counterclockwise x5

Modifications:
• Balance issues: Use support
• Pain: Smaller circles
• Limited mobility: Pelvic rocks

Balance Poses & Weight Shifts
Purpose: Stability and confidence
Position: Standing with support nearby

Weight Shifts:
• Shift right, hold 5–10s
• Shift left, hold
• Forward to toes
• Back to heels

Tree Pose Variation:
• Foot on thigh/calf/ankle
• Hold 10–30s each side

Modifications:
• Use wall support
• Just lift heel if needed
• Practice in a safe corner

Walking Meditation
Purpose: Mindful movement
Position: Walking indoors/outdoors

Instructions:
• Slow steps
• Notice lift, move, place, shift
• Walk 10–20 steps, turn, repeat

Variations:
• Slow: One step per breath
• Normal: Natural pace
• Brisk: Light cardio

Modifications:
• Indoor: Small space
• Limited space: Walk in place
• Mobility aids allowed

YOGA-INSPIRED SEQUENCES

Gentle Sun Salutation Adaptation
Purpose: Full-body energizing flow
Standing version (8 steps) and seated version included.

Modifications:
• Back issues: Bend knees
• Balance issues: Use support
• Pain: Use seated-only version

Basic Tai Chi Movements
Purpose: Flowing meditative movement

Wave Hands Like Clouds:
• Slow side-to-side movement 5–10 times

Lifting the Sky:
• Raise arms overhead and lower slowly x5–8

Modifications:
• Perform seated
• Reduce arm height
• Reduce reps for fatigue

STRENGTH & RESISTANCE

Light Resistance Band Exercises
Purpose: Gentle strength building

Includes:
• Flowing arm pulls (3 variations)
• Seated row flow
• 5–12 reps per exercise

Modifications:
• Use lighter band
• Loop around forearms
• Perform lying down if needed

Gentle Core Exercises
Includes:
• Modified bridge
• Seated core breathing
• Modified plank (hands, forearms, or wall)

Modifications:
• Back pain: Pillow under hips
• Wrist pain: Use forearms
• Sitting only: Use seated variations

RELAXATION & RESTORATION

Progressive Muscle Relaxation
Purpose: Tension release

Sequence from feet to face, 5 seconds each.

Modifications:
• Skip painful areas
• Breathe instead of tensing
• Shorten to 3–4 areas if needed

Healing Light Visualization
Purpose: Imagery-based pain relief

Instructions:
• Imagine warm healing light
• Move it through body
• Focus on painful areas
• Rest 2–5 minutes

Modifications:
• Use real warm compress
• Choose color you prefer
• Adjust to spiritual belief

DANCE & CREATIVE MOVEMENT

Free-Form Dance Flow
Purpose: Joyful movement

Seated version included.

Modifications:
• Dance privately
• Move only what you can
• No music necessary

FUNCTIONAL MOVEMENT PATTERNS

Daily Activity Flow
Purpose: Mindful practical movement

Includes:
• Reaching patterns
• Bending/lifting safely
• Carrying and walking

Modifications:
• Bend knees
• Avoid twisting
• Slow, supported movements

MEDITATION & MINDFULNESS

Loving-Kindness Meditation
Purpose: Compassion and emotional resilience

Pain-specific phrases included.

Open Awareness Meditation
Purpose: Spacious awareness and reduced reactivity

SAFETY GUIDELINES

Daily Assessment
• Pain level
• Energy
• Mood
• Symptoms
• Adjust practice

Green Day (0–3 pain)
• Full program

Yellow Day (4–6 pain)
• Reduce 25–50%
• More breathing, less intensity

Red Day (7–10 pain)
• Chair/bed only
• Breathing + visualization

Emergency Stops:
Sharp pain, dizziness, nausea, shortness of breath, emotional overwhelm.

Recovery:
Rest, 4-7-8 breathing, heat/cold, self-compassion.

EQUIPMENT & SETUP

Essential:
• Mat
• Chair
• Cushions
• Timer
• Comfortable space

Optional:
• Resistance band
• Small ball
• Music
• Journal
• Heat/cold pack

Clothing:
• Comfortable layers
• Barefoot or non-slip socks
• Remove restrictive items