Exercise Videos & Programs

Safety First

Prior to use, please read the important set-up and safety information on our MoveMor Exercise Guide and FAQ page for a complete list of safety precautions. 

Always talk with your doctor before starting an exercise program.

Quick Tips

  • Sit in a stable chair with feet flat, hips aligned with or slightly higher than knees. 
  • Strap in feet snugly and sit tall with good posture. Breathe deeply to activate your core.
  • Always move in a comfortable pain-free range of motion.
    If mild pain occurs, make the movement smaller and slower.
  • When exercise is complete, unstrap feet and avoid stepping on board.

Exercise Prescription

Here are some recommendations to gradually increase strength and flexibility using MoveMor®. Always listen to your body’s innate wisdom and do the best that you can. Exercise should energize you!

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    • Warm-ups and a seated stretch are suggested but optional since MoveMor® is a gentle exercise. Warm-ups prepare body and mind for exercise; build circulation and warm-up muscles. Stretching can further enhance flexibility.
    • Use MoveMor® for 5-20 minutes, 1-3 X/week on non-consecutive days to allow for adequate rest and recovery.
    • Perform each exercise program for 8-12 weeks to maximize neural and strength gains.
    • With good form and posture, move onto the next program.
    • When the resistance is no longer challenging, increase the tension underneath the foot beds then progress to the next tubing level for a greater strength challenge.
    • Once comfortable with the lower body exercises, tickle your brain by coordinating upper body movements with the lower body exercises. Most program sheets include upper body suggestions or get creative!
    • Remember to sit tall, breathe and have fun!

Warm Ups

Purpose: Prepare the body and mind for greater movement.


Focus on: Breathing, increasing circulation while loosening up the upper body which translates into movements needed for activities of daily living. The objective is to increase blood flow, lubricate joints and stimulate the neuromuscular system so the brain, nerves and muscles are working well together.


Breathe deeply into the front, back and sides of the belly, rib cage and chest; exhale in the reverse direction, squeezing the belly button towards the spine.


Integrate Breath with Movement

To strengthen posture and the nervous system, coordinate inhalations and exhalations with exercise activity.

Take 5: Fix Your Foundation

Purpose: This video shows you ankle mobility exercises that support foot stability- the foundation of function! Gently strengthening the ankle through a pain-free range of motion helps build foot arches for better balance, posture, and gait.

Duration: 4 minutes 35 seconds

Level: 1-2

Take 10 to MoveMor

Purpose: Base conditioning to improve joint flexibility and strength.

Perform: Slow and controlled movement through comfortable pain-free range of motion

a poster that says take 10 to movemor on it
DOWNLOAD THE INSTRUCTION SHEET HERE

Better Mobility with MoveMor

Purpose: Perform exercises in a fuller range of motion to unlock joints for better balance, gait and movement.

Duration: 22 minutes (exercise starts 1.10 sec)

Level: 1-2

exercise and video programs chart
DOWNLOAD THE INSTRUCTION SHEET HERE

Strong & Stable with MoveMor

Purpose: After performing dynamic exercises, joint positions are held for 3-10 seconds to strengthen joints, muscles, and connective tissues for greater joint stability, control, gait and balance.

Duration: 23 minutes (exercise begins at .50 sec)

Level: 1-2

a sheet of paper that says strong and stable with movemar
DOWNLOAD THE INSTRUCTION SHEET HERE

Power Moves with MoveMor

Purpose: High speed intervals of 5-30 seconds combined with lower intensity recovery helps promote power, quicker reflexes and reaction times for better balance, metabolic health, performance of daily activities and fall risk reduction.

Duration: 24 minutes (exercise begins at .58 sec)

Level: 1-2

a table of power moves with more moves with a picture of a person standing on a chair .
DOWNLOAD THE INSTRUCTION SHEET HERE

Dancing with the Stars & MoveMor

Purpose: Performing exercise patterns for a count of 8, 4 and 2 tickles your brain and body as you try to remember and practice the exercise sequences to help build stamina and endurance to walk, move and stand longer and reduce fall risk.

Duration: 24 minutes (exercise begins at 1.14 sec)

Level: 2

a sheet of paper that says dancing with the stars and movemoz
DOWNLOAD THE INSTRUCTION SHEET HERE

Calm, Steady & Strong

Purpose: Connect breath with movement, promoting tranquility, joint flexibility and strength with this complete workout, including a warm-up, MoveMor exercises and stretch.

Duration: 31 minutes

Level: 1-2