Follow Along, Watch or Pause

A guided Come Create With Me movement session can be used in different ways.

You can:

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  Follow every movement
  
• 
  Choose only the seated movements
  
• 
  Watch without moving
  
• 
  Listen without looking at the screen
  
• 
  Pause and remain still
  
• 
  Return to the same section later
  
• 
  Repeat one familiar movement
  
• 
  Stop before the session ends
  

There is no need to keep up with the person guiding the session.

The guide should move at your pace, not the other way around.

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Begin a Gentle Movement Session

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Follow along from a chair, bed or standing position, or simply watch until you feel ready. You can pause and return at any time.

How Much Movement Is Enough?

Enough might be:

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  One shoulder movement
  
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  Ten seconds of hand movement
  
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  Reaching for water
  
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  Walking to the doorway and back
  
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  Pressing your feet down three times
  
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  Moving one object
  
• 
  Completing the full guided session
  
• 
  Watching today and trying another time
  

Try not to measure the movement by how energetic it looked.

A small movement completed with care may be more useful in this moment than forcing yourself through a long routine.

You can always do more later.

You do not have to use all the energy you have just because some energy became available.

What to Notice Afterwards

You do not need to search for a dramatic change.

Ask a smaller question.

What feels different, even slightly?

You might notice:

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  Your hands feel warmer
  
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  Your feet feel more noticeable
  
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  Your grip is softer
  
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  You have changed position
  
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  Your attention has shifted
  
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  You feel ready to drink some water
  
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  You want to remain still
  
• 
  You feel exactly the same
  

Every answer is allowed.

If nothing feels different, the movement was not pointless.

It still gave you a few moments with a simple task and no demand to explain yourself.

If you notice that you often need movement after certain situations, times of day or periods of holding everything together, it is okay to quietly notice that pattern.

You do not need to do anything about it immediately.

When Movement Does Not Feel Right

Sometimes stillness will feel better than movement.

Sometimes movement may make you feel more uncomfortable, unsettled or overstimulated.

You can stop.

Place your hands somewhere supported.

Look at one unmoving object.

Sit or lie in the position that feels most stable.

You do not have to finish a movement because you started it.

You might return later.

You might choose a smaller version.

You might decide that movement is not what you need today.

Stopping is a valid choice.

Moving Safely

Keep the area around you clear and use a stable surface for support when needed.

Move within a comfortable range.

Do not bounce, force a stretch or continue through new or increasing pain.

Stop moving if you experience:

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  Chest pain or tightness
  
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  Severe or unusual difficulty breathing
  
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  Dizziness or faintness
  
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  Sudden weakness
  
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  A pounding or irregular heartbeat
  
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  New numbness
  
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  Any symptom that feels alarming
  

Call Triple Zero on 000 if you believe you are experiencing a medical emergency.

Speak with an appropriate health professional before beginning new movement activities if you have recently had surgery, have an injury, are pregnant, have a condition that affects movement or balance, or have been advised to limit physical activity.

This page provides general supportive information and does not replace personalised medical care.

Frequently Asked Questions

Do I Need to Warm Up First?

You can begin with the smallest movements in this guide.

Try opening your hands, pressing your feet down or gently lifting your shoulders.

You do not need to begin with large stretches.

What if I Cannot Stand?

Remain seated or lying down.

Hand movements, supported reaching, heel presses, eye movements and small position changes are all valid forms of movement.

What if I Use a Wheelchair or Mobility Aid?

Use only movements that are safe and available to you.

You might move your:

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  Hands
  
• 
  Wrists
  
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  Arms
  
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  Shoulders
  
• 
  Eyes
  
• 
  Feet
  
• 
  Upper body
  

Secure your chair or mobility device in the way you normally would.

Do not remove or change safety equipment to complete a movement.

What if I Can Only Move One Side?

Use the side that is available to you.

There is no requirement for the movements to be equal.

Follow any specific movement or rehabilitation guidance provided by your treating health professional.

What if I Feel Silly?

You do not have to make the movement look graceful, meaningful or serious.

You are moving your own body in your own space.

There is no performance required.

What if I Start and Immediately Want to Stop?

Stop.

You have already completed the step of beginning.

You can return another time or choose a smaller movement.

How Long Should I Continue?

Continue only while the movement feels manageable.

One repetition may be enough.

You do not need to reach a particular time, number or level of effort.

Can I Use This Before Sleep?

You can use the slower seated or lying-down movements whenever they feel suitable.

Keep the movements small and leave out anything that makes you feel more alert or uncomfortable.

What if Movement Makes Me Feel Worse?

Stop and return to a supported position.

If you experience pain, dizziness, breathing difficulty, faintness or other concerning physical symptoms, seek appropriate medical advice.

You do not have to continue using a method that does not feel right for you.