Exercise Validation Tool

Sit with your knees bent, then line up the front shin in front of your torso and allow the back leg to open behind you.

Think of your spine reaching long.

Sit with knees bent, then let both knees fall to one side.

Glide through the switch slowly enough that you feel each hip glide in its socket.

Sit tall with knees bent a little wider than hip-width, then hold your hands in front of your chest, then drop both knees to one.

Keep your core braced.

Sit tall, then bring your arms in front of your chest for balance, then lower both knees to one side.

Brace your core as if someone is going to poke your ribs.

Stand with feet shoulder-width apart, then bring your hands behind your head or reach them forward for balance.

Aim to bring your thighs parallel to the floor without letting your heels pop up.

Lie face down with arms stretched out at shoulder height like wings, then engage glutes and lower back to peel your chest and arms off.

Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper.

Stand tall with feet hip-width apart, then lift one foot just off the floor, pointing your toes gently downward.

Engage your core so your torso stays steady while the ankle moves.

Lie face down with arms stretched overhead, then brace your core, then lift one arm and the opposite leg just off the floor.

Reach through fingertips and toes to create length as you lift.

Stand tall with feet hip-width apart, then draw small forward circles with both arms, gradually letting the circles get bigger.

Keep shoulders relaxed away from your ears.

Stand tall with feet hip-width apart, then swing both arms forward to cross in front of your chest, alternating which arm lands on top.

Start slow to feel the stretch, then let the pace build as your shoulders warm.

Stand or sit tall with arms extended out to the sides, then cross your arms in front and place your hands on opposite shoulder blades.

Let a long exhale help you sink into the stretch.

Start in a high plank, then lift your hips to form an upside-down V, pressing firmly through hands and toes.

Keep legs active and heels reaching toward the floor even if they do not touch.

Stand tall with feet hip-width apart, then bend the back knee and sit your hips back while lifting the front toes so you balance on.

Keep your spine long and chest open.

Lie face up with knees bent, then lift head, shoulders, and upper back off the mat while pressing your lower spine down.

Keep the core braced.

Set up on hands and knees with shoulders stacked over wrists, then brace your core, then extend one arm forward while the opposite leg reaches.

Keep your hips level by pressing the supporting hand and knee firmly into the floor.

Set up in a strong high plank with wrists under shoulders, then brace your core, then lift one hand off the floor.

Squeeze your glutes and draw the belly button toward your spine to keep the lower.

Lie on your belly with legs extended, then bend both knees, bringing heels toward the glutes, and reach back to grab your ankles.

Keep your gaze forward or slightly up to maintain length through the neck.

Lie face up with knees bent, then press through both heels to raise your hips, forming a straight line.

Squeeze the glutes at the top.

Lie face up with knees bent, then press through your heels to lift hips up, forming a straight line.

Drive the grounded heel into the floor to keep the hips lifted.

Start on hands and knees with knees under hips, then tuck your toes, brace the core, and hover the knees a few inches above the.

Keep your back flat, imagining a tabletop resting on your spine.

Stand with feet hip-width apart, then bend one knee to tap your heel toward your glute, landing softly on the other foot.

Stay on the balls of your feet for a gentle, quiet landing.

Sit tall with legs extended, then hold your feet or ankles and let your knees fall out to the sides.

Use your elbows to nudge the thighs downward only if it feels comfortable.

Sit or stand tall , then lift your arms to shoulder height, bend elbows to ninety degrees, and turn palms forward.

Draw shoulders away from your ears.

Stand facing a wall with feet hip-width apart, then press through the balls of your feet to lift both heels as high as possible.

Keep your torso upright.

Kneel with knees hip-width apart, then engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.

Press hips forward so they stay directly above your knees.

Begin on hands and knees with wrists under shoulders, then inhale.

Move slowly enough that each vertebra gets a moment of attention.

Stand tall with feet hip-width apart, then clasp your hands behind your head and widen your elbows out to the sides.

Keep shoulders soft and away from your ears.

Start on hands and knees, then sit your hips back toward your heels and reach your hands forward.

Crawl your fingertips forward to deepen the stretch through the sides of your body.

Sit or stand tall with shoulders relaxed, then gently draw your chin straight back.

Avoid tipping the chin up or down; think purely backward.

Sit or stand tall, then bend the lifted elbow.

Keep your torso upright.

Stand tall and cross one foot over the other, then hinge forward from your hips and allow your torso to drape over your legs.

Keep weight balanced between both feet despite the cross.

Lie face up with knees bent, then engage your core to lift your head, neck, and shoulders off the floor.

Press your lower back into the mat to protect your spine.

Stand with feet hip-width apart, then step one foot diagonally back behind the other, crossing at the thighs.

Keep your chest lifted and spine tall.

Lie face up with arms reaching toward the ceiling, then brace your core, lift one knee above the hip, and raise the opposite arm up.

Press your lower back into the mat to keep your spine safe.

Stand tall and step one foot back into a long lunge stance, then lower your hips straight down, keeping the back leg long.

Ground the entire front foot to stay stable.

Sit with knees bent, then press through your palms to lift your hips off the floor, keeping elbows slightly bent.

Keep wrists stacked under shoulders and elbows hugging in toward your sides.

Sit tall with arms resting by your sides, then reach both arms forward, stacking one hand on top of the other.

Keep your core lightly engaged.

Stand inside a doorway, then step one foot forward and gently lean your body through the doorway.

Draw shoulder blades down and back.

Sit tall with legs extended, then bend the other knee and stack that shin on top.

Keep both feet flexed to protect the knees.

Start in tabletop, then straighten your legs as much as feels good.

Let your head hang between your arms so your neck relaxes.

Stand tall with feet hip-width apart, then bend one knee, grab the ankle with the same-side hand, and draw the heel toward your glute.

Keep knees close together to focus the stretch on the quad.

Stand with feet hip-width apart, then reach one arm overhead while you lean your torso to the opposite side.

Engage your core.

Stand with a wide stance, then hinge forward from your hips, lowering your torso down.

Keep knees soft but active.

Sit or stand tall with arms extended forward at shoulder height, then cross one arm over the other at the elbows and bend the elbows.

Relax the shoulders down and away from your ears.

Sit or stand tall with arms relaxed, then tilt your head toward one shoulder, reaching that ear closer without lifting the shoulder.

Keep the chin neutral.

Set up in a forearm plank with elbows under shoulders, then engage your core and lift hips up to form an inverted V shape.

Keep legs active and heels reaching toward the floor.

Start on hands and knees, then engage your core to form a straight line.

Stack elbows under shoulders for stability.

Set up on hands and knees, then engage your core to keep a straight line .

Stack elbows directly under shoulders.

Lie on one side with legs extended, then place your bottom elbow under your shoulder, forearm flat .

Keep hips high and stacked so your body stays aligned.

Lie on one side with legs extended, then place your bottom elbow under your shoulder and forearm flat .

Keep your hips stacked and lifted so your body stays in one plane.

Lie face up with knees bent, then cross one ankle over the opposite thigh just above the knee.

Let gravity do the work; no need to force the rotation.

Sit with legs extended, then place your hands in front of you and hinge forward from the hips.

Allow the weight of your head to deepen the stretch gently.

Sit or stand tall, then use the opposite hand to gently pull the fingers back toward your body.

Keep shoulders relaxed and down away from your ears.

Stand with feet hip-width apart, then hinge forward from your hips, letting your torso drape down.

Relax your head and neck completely so gravity can help.

Start on hands and knees, then slide your knees out to the sides with hips in line with knees and toes turned outward.

Keep your chest lifted slightly so your spine stays long.

Begin kneeling and extend one leg forward, then lift the back knee and start to slide the back foot behind you while the front heel.

Keep both hip points facing forward.

Stand beside a wall or chair, then shift weight into the leg closest to the support with a soft bend in the knee.

Keep the standing leg active and upright to support the movement.

Stand tall with feet hip-width apart, then hinge forward at the hips, sending your seat back.

Maintain a neutral spine.

Lie face down with legs extended, then bend one knee, bringing the heel toward the glute, and reach back with the same-side hand to grab.

Keep the extended leg active by pressing it into the floor.

Lie face up with legs extended, then loop a strap or towel around the ball of one foot and extend that leg up.

Keep the bottom leg long and pressing into the floor.

Stand tall with hands on your hips, then step one foot forward, planting the heel and lifting the toes.

Maintain a long spine.

Start on hands and knees, then brace your core and press the floor away through your palms.

Gaze slightly ahead of your hands to keep the neck neutral.

Begin in tabletop, then engage your core and glutes, lifting one leg to hip height without twisting the hips.

Keep the lifted leg level with your hips.

Lie on one side with legs extended, then place your bottom hand under your shoulder and press into it to lift your hips.

Keep the supporting wrist aligned under your shoulder.

Lie on one side with legs extended, then press through the palm to lift hips, forming a straight line.

Keep your supporting wrist stacked under your shoulder for stability.

Lie face up with knees bent, then lift your feet and draw knees toward your armpits.

Press your tailbone toward the floor to keep the lower back happy.

Stand tall with feet hip-width apart, then shift weight forward onto your toes to lift your heels off the floor.

Engage your core to stay balanced.

Stand with feet hip-width apart, then lift one knee toward your chest while twisting your torso toward that knee.

Move with intention.

Stand tall with feet hip-width apart, then drive one knee up toward your hands without swinging your arms.

Land softly on the balls of your feet to protect your joints.

Stand with feet hip-width apart, then slowly rotate your hips in a circular motion, tracing a wide circle in one direction.

Keep your core engaged to support the lower back.

Lie face up with arms reaching overhead, then engage your core, lifting head, shoulders, arms, and legs off the floor to form a gentle C.

Press your lower back into the floor to protect your spine.

Sit tall with legs extended, then reach through the spine and hinge forward from the hips toward the extended foot.

Lead with your chest.

Stand tall with feet together, then jump your feet out wider than hip-width while sweeping arms overhead.

Keep a soft bend in the knees and land lightly on the balls of your.

Stand with feet hip-width apart, then bend your knees slightly and move both knees together in small circles.

Keep the motion smooth and controlled to respect the joint.

Kneel facing a wall with your front foot about a hand's length away, then keep the front heel grounded and drive your knee forward toward.

Scoot your foot farther from the wall as mobility improves to deepen the stretch.

Start in tabletop with hands under shoulders, then lift one knee off the floor, keeping it bent, and slowly trace a circle through your hip.

Move slowly to feel the entire range of motion in the hip.

Kneel with knees hip-width apart, then raise the arm opposite your front leg overhead while the other hand rests on your hip.

Stack your front knee over the ankle for stability.

Kneel with knees hip-width apart, then reach back with the arm on the same side.

Stay tall through your torso.

Stand tall with feet hip-width apart, then shift weight onto one foot and pull the opposite knee toward your chest with both hands.

Keep a soft bend in the standing leg for balance.

Lie face up with legs extended, then bend both knees and draw them toward your chest.

Let your head and neck relax on the floor.

Stand with feet hip-width apart, then shift weight onto the outer edges of your feet, lifting the inner edges.

Engage your core to stay balanced.

Stand tall with hands on your hips, then lift the opposite leg slightly off the floor and swing it out to the side.

Keep a slight bend in the standing knee to stay stable.

Stand with feet wide, then bend one knee and lower your hips toward that side while the opposite leg stays straight.

Keep your chest lifted and back long.

Sit with knees bent, then place your hands behind you for support and lean back.

Keep your spine long.

Stand facing a wall about an arm's length away, then step one foot back with toes forward and heel planted.

Keep your back heel anchored for the best stretch.

Sit with legs extended, then cross one ankle over the opposite thigh just above the knee.

Keep your arms long and chest open to intensify the stretch.

Lie face up with legs extended, then engage your core and lift both legs to about a forty-five degree angle, keeping them straight and together.

Press your lower back into the floor for support.

Stand with feet hip-width apart, then shift weight onto one leg and lift the other slightly off the floor.

Keep a soft bend in the standing knee for balance.

Sit with one hip next to a wall, then scoot your hips as close to the wall as is comfortable and extend your legs straight.

Keep your legs relaxed and knees soft.

Start in tabletop, then lower your hips down and extend the back leg straight behind you, knee and top of the foot resting on the.

Let your hips relax and sink toward the floor.

Lie face down with legs extended, then engage your back, glutes, and core to lift your chest, arms, and legs off the floor.

Reach your fingertips toward your feet to help open your chest.

Start kneeling and step one foot forward, then press your hips forward.

Keep the front knee stacked over the ankle for stability.

Lie face up with legs extended, then bend one knee, pull it toward your chest, and hold the thigh with both hands.

Isolate the movement to the ankle while keeping hips and knees quiet.

Lie face up with knees bent, then cross one ankle over the opposite thigh just above the knee.

Relax your head and shoulders on the floor.

Lie face up with knees bent, then extend one leg up while the other foot stays .

Keep your hips and lower back pressing into the floor.

Lie on one side with legs extended, then bend your top knee, drawing the heel toward your glute, and hold the ankle with your hand.

Press your hips slightly forward to deepen the stretch.

Lie on one side with legs extended, then rest your head on your lower arm and place the top hand on your hip.

Keep your body in a straight line and avoid letting the hips roll forward or.

Sit with legs extended, then bend the bottom knee, bringing that foot toward the opposite hip if it feels comfortable.

Grow tall through your spine before deepening the twist.

Set up in a high plank with hands shoulder-width apart or slightly closer, then lower your body halfway down, keeping elbows tucked near your ribs.

Keep your core engaged so your hips do not sag or pike.

Stand with feet together or nearly touching, then lower your hips back and down.

Aim to bring thighs parallel to the floor if possible.

Sit or stand tall with shoulders relaxed, then slowly tilt your head back, lifting your chin up.

Keep your jaw soft and shoulders down.

Sit or stand tall with shoulders relaxed, then slowly tilt your head backward to gaze up, pausing for a breath.

Keep shoulders heavy and relaxed throughout.

Sit or stand tall with arms relaxed, then slowly lower your chin toward your chest, feeling the stretch along the back of your neck.

Keep shoulders relaxed and avoid rounding through your upper back.

Sit tall with shoulders relaxed, then tilt your head toward one shoulder, lowering your ear toward it.

Keep both shoulders soft and away from your ears.

Sit tall with shoulders relaxed, then lower your chin toward your chest, then roll your head toward one shoulder.

Move slowly to avoid strain or dizziness.

Sit or stand tall with arms relaxed, then slowly rotate your head to look over one shoulder.

Keep your head level; avoid tipping up or down.

Stand tall and reach one arm straight across your body toward the opposite shoulder, then use the other arm to hook the elbow or forearm.

Keep your torso upright.

Sit tall , then sweep your arms out and up overhead, interlacing your fingers with palms facing up.

Lengthen through your spine to create extra space between vertebrae.

Stand or sit tall, then bend the elbow, bringing your hand toward the opposite shoulder blade.

Keep your torso upright and core engaged so your lower back stays supported.

Lie face up with knees bent, then engage your core to tilt your pelvis upward and press your lower back into the mat.

Draw your navel toward your spine to initiate the movement.

From hands and knees, then slide the back leg straight behind you.

Keep hips level.

Start in a high plank with hands under shoulders, then engage your core and lift hips up to form an inverted V.

Keep legs active and heels reaching toward the floor even if they do not touch.

Stand tall and lift one leg forward while engaging your core, then sit your hips back and down into a squat on the standing leg.

Lower until the standing thigh is parallel to the floor if mobility allows.

Lie face up with legs extended, then engage your core to lift your legs overhead, supporting your lower back with your hands.

Keep legs straight and toes reaching toward the floor.

Start in tabletop, then lower your chest down.

Lengthen from hips to fingertips to create space along your spine.

Begin in a high push-up with hands slightly wider than shoulders, then lower your chest halfway down, keeping elbows at a natural angle.

Keep your body in a straight line without letting hips sag or pike.

Sit with legs extended, then hold the ankle and tuck the foot directly under your hip.

Keep your hips, knees, and ankles in one line.

Stand with feet hip-width apart, then inhale to reach arms overhead and lengthen your spine.

Distribute weight evenly between heels and balls of the feet.

Lie face up with knees bent, then bring the soles of your feet together and allow knees to fall out to the sides.

Let gravity open your hips without forcing them.

Lie face up with knees bent, then let both knees drop toward each other, allowing the inner thighs to relax.

Soften your inner thighs.

Begin kneeling with knees hip-width apart, then extend one leg forward, pressing the heel into the ground and keeping the leg straight.

Keep your chest lifted and back long even as you hinge forward.

Sit with legs extended, then press through palms and heels to lift your hips up.

Lift your chest and keep your head in a neutral position.

Sit with legs extended, then press through palms and heels to lift your hips up, forming a straight line .

Straighten arms and legs to maintain a long line.

Sit or stand tall with arms at your sides, then bend both arms and bring your hands behind your back, pressing palms together with fingers.

Relax your shoulders away from your ears.

Stand with feet hip-width apart, then straighten your arms and gently lift your hands away from your back.

Engage your core so your lower back stays supported.

Start in a plank with hands under shoulders, then step one foot outside the same-side hand to enter a runner's lunge.

Keep the back leg strong to support the twist.

Kneel with knees, then lean back onto your forearms first, then lower your back down if it feels comfortable.

Keep your knees and feet in line to protect your joints.

Sit or stand tall, then lower one ear toward the same-side shoulder.

Keep your spine long and shoulders relaxed.

Sit or stand tall with shoulders relaxed, then turn your head to one side, then tilt downward.

Keep your spine long and shoulders soft.

Sit with knees bent, then slide your hands back slowly.

Keep arms straight without overextending your elbows.

Sit tall with feet grounded, then lengthen your spine and hinge forward from your hips to deepen the stretch.

Press down gently on the crossed leg to open the hip further if it feels.

Sit with legs extended, then hinge at the hips and fold forward, reaching for your toes, shins, or ankles.

Focus on hinging from the hips.

Sit tall on the edge of a chair with one leg extended, then lengthen your spine and hinge forward from the hips toward the extended.

Avoid rounding your spine; think about reaching your chest forward.

Sit with legs extended, then place your hands in front of you and lengthen your spine.

Keep your back long and avoid rounding as you fold.

Sit with legs extended, then lengthen through your spine and place the opposite elbow outside the lifted knee while the other hand grounds behind you.

Grow tall through the crown of your head before deepening the twist.

Lie on one side with legs straight, then roll onto your stomach.

Let the bottom arm stay relaxed against the floor.

Lie face down with arms extended out to the sides, then roll onto one side, bringing the opposite leg over and planting the foot behind.

Move slowly.

Sit or stand tall with shoulders relaxed, then lift your shoulders up toward your ears, then roll them back and down in a circular motion.

Keep the motion smooth and fluid to avoid neck strain.

Lie face up with legs extended, then press arms into the floor to lift legs and hips up.

Keep your neck relaxed and avoid turning your head.

Sit tall with arms relaxed at your sides, then raise one arm overhead while the opposite hand rests on your hip.

Relax your shoulders and avoid hunching as you bend.

Stand with feet wide apart, then shift your weight to one side, bending that knee and keeping the opposite leg straight.

Lift your chest and keep your back long.

Stand with feet wide, then shift weight to one side, bending that knee and lowering your hips until the thigh is near parallel to the.

Lift your chest and keep your back long.

Start in a strong high plank with hands under shoulders, then engage your core and lift one hand off the floor, extending it out to.

Keep your hips level and avoid letting them twist.

Lie face up with legs extended, then bend one knee and draw it toward your chest, clasping your shin with both hands.

Relax your head and neck on the floor.

Start in tabletop, then lift one foot and rest it across the heel of the opposite foot.

Distribute weight between hands and the grounded foot.

Stand with feet hip-width apart, then hinge at the hips, lowering your torso forward while the free leg extends behind you.

Aim for your torso and back leg to form a straight line parallel to the.

Lie face up with one knee bent, then squeeze your glutes and lift your hips.

Focus on glute engagement at the top of each rep.

Kneel with knees hip-width apart, then step one foot forward, placing it flat beside the opposite knee.

Keep your chest lifted and spine long as you lean.

Stand with feet hip-width apart, then engage your core, lift one foot off the floor, and extend it slightly in front of you.

Keep a soft bend in the standing knee to stay stable.

Stand with feet hip-width apart, then bend both knees and drop your hips.

Press the back heel firmly into the floor.

Set up in a push-up with hands slightly wider than shoulders, then lower halfway down and engage your core.

Keep hips level to prevent rotation.

Lie face up with legs extended, then bend one knee and place the foot .

Keep both shoulders grounded on the floor.

Stand with feet hip-width apart, then step one foot back, lowering your back knee down without touching down.

Lift your chest and keep your back straight.

Stand with one foot forward, then bend both knees to lower your hips straight down, keeping the front knee aligned over the ankle and the.

Engage your core to stay balanced and upright.

Stand with feet shoulder-width apart, then lower your hips back and down.

Work toward thighs parallel to the floor.

Stand with feet shoulder-width apart, then lower your hips into a deep squat.

Lift your chest and keep your back straight.

Stand with feet wide, then lower your hips until thighs are roughly parallel to the floor.

Keep your back straight and knees tracking over toes.

Stand tall with feet hip-width apart, then lift one foot and grab it with the opposite hand, letting the knee rotate outward.

Keep your torso upright for balance.

Begin kneeling with knees hip-width apart, then place the opposite hand inside the front foot.

Keep your back long and front knee stacked over the ankle.

Stand with feet hip-width apart, then bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.

Engage your core to help you balance.

Stand with feet wider than shoulder-width, then lower your hips back and down, keeping weight in your heels.

Aim for thighs parallel to the floor if possible.

Lie face down with arms extended overhead, then engage your core and back muscles to lift arms, chest, and legs off the floor.

Reach through fingertips and toes to create length.

Start in tabletop with hands under shoulders, then lift one arm up to open your chest.

Press the supporting hand firmly into the floor for stability.

Kneel with knees together, then sit back on your heels with big toes touching and heels slightly apart.

Engage your core to support the lower back.

Stand with your back against a wall, then walk your feet forward.

Keep arms relaxed by your sides.

Kneel with tops of the feet , then tuck your toes under and sit back on your heels to load the toes.

Distribute weight evenly across all toes.

Start in tabletop with tops of your feet , then tuck the toes of one foot under, then lean back to sit toward your heels.

Spread weight evenly between both hands to control pressure.

Stand facing a wall with hands at shoulder height for support, then place one foot on the wall with toes pointing up and heel .

Aim both feet straight ahead to keep alignment.