your recovery program
Your foundation starts here.
Before standing. Before walking. Before stairs. There is this.
Phase 1 is where every Moore Than Movement program begins—regardless of injury type, regardless of how long ago it happened. The goal is simple: wake the body up. Restore range of motion, rebuild body awareness, and begin sending consistent movement signals to a nervous system that may not have received them in a long time.
Everything in Phase 1 is performed from a seated position. A couch, a chair, a bed. Wherever you are right now is where we start.
What to expect:
Full Sessions—3 times per week, 30 to 45 minutes
Daily Movement Sessions—Every day, 10 minutes or less
Exercises include:
Neck mobility, spinal rotation, reaches, march in place, leg extensions, leg curls, seated calf raises, and assisted standing introduction.
Progression to Phase 2:
When you can sit comfortably at 90 degrees of hip flexion and attempt a stand, you’re ready to advance.
phase 1: seated mobility & activation
You’ve built the foundation. Now, we stand.
Phase 2 is where the work gets visible. The movements change. The demands increase. And for many people going through this program, Phase 2 contains the moments they will remember longest — the first unassisted stand, the first sit-to-stand without help, the first time their body does something it hasn’t done in months or years.
What to expect:
Full Sessions — 3 times per week, 30 to 45 minutes
Daily Movement Sessions — Every day, 10 minutes or less
Exercises include:
Elevated surface squatting, TRX or suspension strap assisted squatting, wall sit progressions, assisted stand-to-sit transitions, and standing balance holds.
Caregiver note:
A caregiver presence is strongly recommended throughout Phase 2. Clear caregiver instructions are built into every session.
Progression to Phase 3:
When you can stand from a standard seat height with minimal or no assistance and hold a supported standing position for at least 60 seconds, you’re ready to advance.
phase 2: modified squatting & assisted standing
You’re standing. Now, let’s move.
Phase 3 is where the program opens up. The seated work, the assisted stands, the slow deliberate progressions of Phases 1 and 2—all of it was preparation for this. Walking. Stairs. Reaching for something on a high shelf. Kicking a ball. Hitting a pitch. Moving through the world like yourself again.
Phase 3 is also where recovery starts to feel less like rehabilitation and more like living. That is entirely intentional.
What to expect:
Full Sessions—3 times per week, 30 to 45 minutes
Daily Movement Sessions—Every day, 10 minutes or less
Exercises include:
Supported standing balance work, assisted walking progressions, stair navigation including the backwards descent technique, obstacle navigation, and sport and play integration—kicking, throwing, catching, and soft toss hitting.
Where do you go from here:
Phase 3 has no hard ceiling. When daily living movements feel manageable the focus shifts to expanding what daily living looks like. Longer walks. More complex environments. New challenges.