Functional Movement & Balance
Two gentle weeks of steady, supported movement to help keep flexibility, balance and everyday confidence in the 56+ stage.
- Per day
- 3–11 min
- Level
- Beginner
- Focus
- Full body
What this program is
Made for the 56+ stage, where steady balance, easy flexibility and moving with confidence matter most. Every routine here is gentle and can be done seated or with a stable surface for support. Over two weeks you'll move slowly through the whole body — neck, shoulders, hips and back — building a calm daily habit that helps keep you supple, steady and independent. Always move within a comfortable range, use a chair or wall for support when standing, and let steady breathing lead the way.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Settle in gently
An easy, supported start for the neck and eyes.
Neck Release · 4 minEye & Neck Screen Relief · 3 min
- Day 2
Free the shoulders
Loosening the shoulders with slow, easy circles.
Shoulder Unwind · 5 min
- Day 3
Open the hips
Gentle hip movement for steadier, easier walking.
Hip Opener for Sitters · 6 min
- Day 4
Ease the lower back
Soft, supported movement for a comfortable lower back.
Lower Back Reset · 5 min
- Day 5
Open the chest
Gently opening the chest and standing a little taller.
Chest Opener · 4 min
- Day 6
Care for the hands
A kind, easy break for the hands and wrists.
Wrist & Hand Care · 3 min
- Day 7
Gentle upper-body ease
Bringing the neck and shoulders together softly.
Neck Release · 4 minShoulder Unwind · 5 min
- Day 8
Hips & lower back
Keeping the base of the body comfortable and mobile.
Hip Opener for Sitters · 6 minLower Back Reset · 5 min
- Day 9
Upper-body openness
Easing the shoulders and opening the chest.
Shoulder Unwind · 5 minChest Opener · 4 min
- Day 10
Neck & eyes
A restful release for the neck and tired eyes.
Neck Release · 4 minEye & Neck Screen Relief · 3 min
- Day 11
Steady the hips
Building easy hip movement and a confident, steady stance.
Hip Opener for Sitters · 6 min
- Day 12
Gentle full upper body
Linking neck and shoulders into one easy flow.
Shoulder Unwind · 5 minNeck Release · 4 min
- Day 13
Open & mobile
Bringing chest and hips together with steady breath.
Chest Opener · 4 minHip Opener for Sitters · 6 min
- Day 14
Your steady daily routine
Choosing the gentle routine you'll keep going with.
Lower Back Reset · 5 minHip Opener for Sitters · 6 min
Is it right for you?
- Designed for desk workers — the focus is full body across a 14-day arc.
- Beginner level: gentle, guided movements with no equipment.
- About 3–11 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Functional Movement & Balance and every premium program with Premium.