Main focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Sit upright on a firm chair with both feet grounded. Lift one knee a few centimetres without leaning back. Lower the foot and alternate at a comfortable rhythm.
What you train: Activates the legs and trains coordination from a stable seated position.
Watch video1 × 5 gentle repetitions per side
Sit upright with feet grounded and arms crossed over your chest. Gently rotate your chest to one side without moving your pelvis. Return to the centre with control and turn the other way.
What you train: Trains upper-back mobility from a stable seated position.
Watch video1 × 6 gentle repetitions
Sit or stand, shoulders relaxed, looking forward with chin at a natural height. Slowly turn your head comfortably to one side without moving your trunk. Return to centre and turn the other way without circling.
What you train: Trains controlled neck rotation within a comfortable range.
Watch videoAdditional exercise
1 × 6
What it trainsMobilises hands and wrists before gripping or weight-bearing exercises.
Relax your arms, open and close hands, and make small, comfortable wrist circles in both directions.
Technique cueKeep movement gentle without forcing end ranges.
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Use your card's small, comfortable circles without forcing the range.
Additional exercise
1 × 6
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Train
2 × 8
What it trainsTrains grip strength and alternating hand pressure and relaxation.
Roll up a towel and squeeze moderately for three seconds. Release fully and alternate hands.
Technique cueFully relax between squeezes; do not seek maximum force.
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Follow your card's moderate pressure and 3-second hold; this demonstration does not require wringing the towel.
Train
2 × 8
What it trainsWorks the forearm muscles that bend your wrist towards your palm.
Sit with forearm resting on your thigh, hand beyond the knee and palm up. Bend only the wrist and lower slowly.
Technique cueUse a small, comfortable range with a still elbow.
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The demonstration uses a dumbbell; the app allows a very light bottle. Keep your forearm steady and use a comfortable range.
Train
2 × 8
What it trainsWorks the forearm muscles that lift the back of your hand.
Rest your forearm on your thigh, palm down and hand free. Raise the back of your hand, then return slowly.
Technique cueKeep your forearm supported and stop before wrist strain.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
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The demonstration uses a dumbbell; the app allows a very light bottle. Keep your forearm steady.
Train
2 × 8
What it trainsTrains control of palm-up and palm-down forearm rotation.
Keep your bent elbow beside your body and slowly turn your palm up and down without moving your shoulder.
Technique cueHold the bottle near its centre to keep the weight close.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
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The demonstration uses a dumbbell; the app card proposes a light bottle. Avoid a long lever.
Additional exercise
1 × 6
What it trainsWorks the biceps against resistance provided by your other hand.
Place the opposite hand on the working arm's wrist. Bend the elbow against gradually applied hand resistance; resist the descent too, then change sides.
Technique cueAdjust pressure for smooth, continuous movement.
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Follow your app card's equipment, range and prescription.
Additional exercise
1 × 6
What it trainsPractises drawing shoulder blades together with relaxed neck and shoulders.
Sit with feet grounded, gently draw shoulder blades together for three seconds, then relax.
Technique cueUse a small movement without maximum squeezing.
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The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
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The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutNine exercises combine a light band with leg and trunk movements. Start with little tension and learn each movement. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLight resistance band, Firm chair, Wall and Exercise mat
View full workout
