Therapeutic Movement: Gentle Exercise Program
A 13-session gentle, progressive movement program for older, heavier, stiffer, or recovering bodies — knees, hips, shoulders, neck & spine. Start for $1. This is a 4-week video course with 14 lessons designed for women. Created by Olga Derendeeva. Therapeutic Movement is a 13-session gentle exercise program by rehabilitation specialist Olga Derendeeva, designed for older adults, people with excess weight, those with osteoarthritis or chronic joint and back pain, people recovering from surgery or injury, and complete beginners. Each ~19-minute session works the knees, hips, shoulders, neck, and spine with safe, supported, progressive movement requiring only a mat, a tennis ball, and a light resistance band.
Topics covered: gentle exercises for someone who was told they can't exercise, at-home knee and hip mobility for beginners, safe movement for chronic back pain and stiffness, adaptive physical education, rehabilitation exercise.
Course Outline
Module 1: Foundation — Start Where You Are
Meet Olga, learn the rules of safe movement, and begin with the knees — the joint most people are told to protect, and the one therapeutic movement helps most.
- Free Preview: Meet Olga Derendeeva (1 min)
- How This Program Works — Your Introduction (7 min)
- Knee Joint — Foundation Session 1 (20 min)
- Knee Joint — Building Session 2 (17 min)
- Knee Joint — Progression Session 3 (20 min)
Module 2: Mobilize & Strengthen — Joint by Joint
Move methodically through the sciatic nerve, the shoulders, and the hips — building function and stability in the joints that carry you through every day.
- Relief for a Pinched Sciatic Nerve (20 min)
- Shoulder Joint — Foundation Session 1 (19 min)
- Shoulder Joint — Progression Session 2 (22 min)
- Hip Joint — Foundation Session 1 (22 min)
- Hip Joint — Progression Session 2 (20 min)
Module 3: Spine & Posture — Restore Your Alignment
Bring it all together at the neck, upper back, and lower spine — the postural chain that quietly switched off and can be brought back online.
- Neck — Gentle Mobility & Release (22 min)
- Neck & Upper Back — Combined Session (21 min)
- Spine — Scoliosis Support, Stages 1 & 2 (23 min)
- Lower Back — Lumbar Care & Stability (22 min)
