✅ All good🦘 Spine / joints❤️ Heart / blood pressure📋 Other
Please describe briefly
Experience & style 🌿
So the sessions feel just right — not too simple, not overwhelming.
Experience with wellness practices
🌿 First time🌿 Tried before🌳 Regular practitioner
Preferred style
💚 Gentle & flowing🔥 Active & dynamic🔇 Quiet & inward
Best time for practice
🌅 Morning☀️ Afternoon🌙 Evening
How often? 📅
A realistic number beats an ambitious one — choose what you'll actually do.
Frequency
1-2 times a week3-4 times a week🔄 Every day
Session length
15-20 minutes30-40 minutesAn hour or more
How would you prefer to exercise?
🧍 Standing — no limitations🪑 Sitting for now💼 Sometimes at desk🔄 Both — depends
Your equipment 🔧
Mark what you already have. The system will note it for your full program.
🧐
Optional — but powerful
Want a more precise program?
3 quick visual tests — in the mirror, lying down, and at a wall. They reveal hidden imbalances that numbers can't show.
Takes 2 minutes · No equipment · Your program adapts to the results
Test 1 of 3
🧘 Shoulders, spine & pelvis in the mirror
Stand in front of a mirror. Feet hip-width apart. Relax completely. Look straight ahead.
Check four points: shoulders · collarbones · hip bones · neck
What you observe in the mirror is rarely about one specific area. Shoulders, collarbones, hips and neck are all connected through the spine and fascial system. If one shoulder is higher — the cause is often a pelvic tilt below, not a shoulder problem.
According to current scientific data, even mild postural asymmetry affects how the diaphragm works and how the nervous system distributes tension throughout the body. Your program will work with the whole chain.
Test 2 of 3
🦶 Feet while lying down
Lie on your back on a firm flat surface. Arms alongside your body. Fully relax your legs — do not try to position your feet deliberately. Close your eyes for a few seconds, let your muscles release. Then open your eyes and observe.
Check: rotation — is one foot turned more outward?
The natural resting position of your feet reflects the rotation pattern of your hip joints. If one foot falls more outward, this typically indicates tightness in the external rotators of that hip.
According to current scientific data, hip rotation asymmetry creates a chain reaction: the sacrum shifts, the lumbar spine compensates, the thoracic spine follows and the neck tilts. Since the diaphragm attaches to lumbar vertebrae (L1-L3), even breathing can become asymmetrical.
Test 3 of 3
🧍 Wall posture test
Stand with your back to a wall. Heels 5-10 cm from the wall. Press your buttocks and shoulder blades against the wall. Look straight ahead — do not tilt your chin.
Now try to touch the back of your head to the wall — naturally, without straining.
According to current scientific data (Occiput-to-Wall Distance test), each centimetre of forward head posture adds approximately 5 kg of load on the cervical spine. A 5 cm gap = 25 kg of constant extra load — leading to chronic neck tension and shallow breathing.
Rounded upper back restricts the diaphragm from descending fully. Shallower breathing increases nervous system activation and reduces recovery. Neck and thoracic joint gymnastics combined with breathing show improvement within 2-3 weeks.
🌿
Your program is ready! 🎉
Your profile has been saved. We're preparing your personal MoveWell System program.
Your personal MoveWell System program is ready.
✓
Built from your inputs
Body Age Test · problem zones · visual assessment · equipment — all combined.
✓
Week 1 — 3 sessions of 20 minutes
Joint gymnastics + targeted exercises + breathing + body scan. Free, no equipment needed.
⚠️ This is a standard program — not yet fully personalised.
Take the tests to get a program built specifically for your body.