CVSC / Proposed starting guide
Your first
session.
Start with a few simple movements, keep the effort easy, and give yourself time to learn each position. The goal is a controlled first step.
One easy session
Move with control.
Starting point / 01
Warm up with easy marching
March in place at a comfortable pace for about two minutes. Keep the steps small and easy; hold the chair for balance if you need it.
Complete two comfortable rounds
Move through each exercise slowly. Rest between movements or rounds for as long as you need.
5 chair sit-to-stands
Stand from the sturdy chair, then sit back down with control. Use a comfortable range and take your time.
5 wall push-ups
Place your hands on the wall, bend your elbows to bring your chest closer, then press back gently.
5 hip hinges
With soft knees, send your hips back as your torso tips forward, then stand tall. Keep the movement small and comfortable.
Keep the standard
Easy effort. Clear control.
Use a range that feels comfortable and keep the effort easy. Stop before your technique slips. Stop the session if you feel pain or dizziness; skip any movement that does not feel right for you.
This is a proposed starting routine, not a measured CVSC certification or individualized medical advice.