This course isn't about creating one perfect shape.

I'll give you clear guidance, but I'll also ask you to notice what happens when you move: Does one side feel different? Does something else want to join in? Can you make the movement smaller? Can you find another way?

Sometimes that information is more useful than whether your leg is at precisely the “right” angle.

We're building body awareness, not auditioning for Cirque du Soleil.

Start by working through the seven sessions in order.

They're around 15 minutes-ish each, so this isn't intended to become another enormous thing on your to-do list.

But you don't need to race through them. Repeat one if it intrigues you. Spend a few days noticing whether something from the session crops up when you're walking, getting dressed, unloading the dishwasher or getting out of a chair.

Because the interesting bit isn't only what happens during those 15 minutes.

It's taking the sessions learnings with you into your daily routine.

There isn't an honest answer to that -because backs and humans are annoyingly individual.

You might notice something during the first session: a movement feels easier, one side feels different, or you suddenly realise how much effort you've been using somewhere.

Changes in pain or function can take longer.

I'm interested in helping you build more movement options, more confidence and a better understanding of your own body than promising you'll be “pain-free in seven days”.

Good. You don't have to forget any of it.

This isn't me telling you that everything you've done before was wrong.

We're simply looking through a slightly different lens.

Instead of asking only, “Which muscle needs strengthening?”, we'll also ask:

What isn't moving very much? What always wants to help? What happens if we change the position, direction, speed or sensory information?

You may recognise some movements. What might feel different is what I'm asking you to notice while you do them.