Apply for the next Movement Project

We’re excited you’ve taken this first step to improve your movement. The Movement Project is free to participate, sustained by volunteers, and delivered in ten progressive weekly sessions.

Important requirements (please have by the second class session)

• Smartphone or laptop with webcam. The Zoom app should be downloaded (free) here, with a profile set up.
• Movement Project App (required for the duration of the 10-week session).
• Indian Clubs 1lb — link
• Leg Strap — link
• Leg Strap Elastic — link
• Floor space & surface: you’ll need enough clear floor space to perform the movements. Most people use an open area in their living room. Use a yoga mat or carpet if the floor is hard. A large (5′ x 7′) yoga mat is recommended but not required — link

Safety notice

The movements in this application are assessments to establish what is currently within (but not beyond) your ability. Do NOT perform any movement if you feel or anticipate pain, or if there is any risk of accident or injury. NOT attempting a movement for safety reasons is a valuable assessment outcome and will NOT negatively affect your application. The quality of your honest feedback is what matters most.

For each movement you will:

1. Select the option that best describes your ability.
2. Provide explanatory text.

You don’t have to finish in one sitting. Your answers are saved in this browser as you go, so you can close the page and come back later on the same device. They won’t carry over to a different device or browser, and won’t be kept if you use private (incognito) browsing or clear your browser data.

Your details

Disclaimer & Assumption of Risk

If you have a medical concern, injury, or health-related question, please consult your doctor or qualified healthcare provider before participating. The Movement Project is not a substitute for medical advice, diagnosis, or treatment. Not all movements are suitable for everyone, and participation may result in injury.

By registering for and taking part in the Movement Project (delivered by Steve Cairns and other Movement Project instructors), I understand and agree that:

• I am participating voluntarily and at my own risk.
• There is a potential risk of injury associated with movement and exercise, and it is not possible to list every possible risk.
• I assume full responsibility for any injury or loss that may occur as a result of my participation.
• I am in sufficiently good health to take part.
• I will only perform movements I feel confident and safe performing, and I will not attempt any movement that is contrary to medical advice I have received.
• I have disclosed any relevant medical information, and I understand that Steve Cairns and Movement Project instructors are not liable for any injury or loss connected with my participation.

The 12 movement assessments

The next section takes you through 12 movements. For each one, read the description (and watch the demonstration where there is one), try the movement only if it is safe to do so, then tell us how it went.

• You must have enough clear floor space to carry out the movements safely. Remove loose rugs, cords, furniture or other obstacles.
• If you have balance concerns, fatigue, dizziness or a history of falls, consider having another person nearby for safety.
• You do not have to finish everything in one sitting — your answers are saved in this browser as you go. To come back later, use the same device and browser.
• Do not attempt any movement if you feel or anticipate pain or risk of injury. Simply select the first option and explain why.

1) Timed Outbreath

Lie on your back on the floor and breathe in deeply from the nose and into the abdomen. Each inward breath should be slow and full and last approx. 4–6 seconds. Each outward breath should be passive and through the mouth.

Cycle 3–4 breaths until you feel relaxed, then take a full in breath, pause and then actively release a slow and controlled outbreath, making the outbreath last as long as possible. Feel free to make a noise on the outbreath if you feel this helps. Note the duration of the outbreath below.

2) Get up from the floor

Only perform this assessment if it is safe and you feel confident to do so.

Lie on your back with both arms by your sides. Get up into the standing position in whatever way feels best and natural.

3) Arm led roll from supine to prone to supine

Lie on your back with both arms overhead and on the floor. Using only your upper body, reach with the left arm and roll onto your front (there must be no assistance from your hips or legs). Once on your front, pause, raise your torso and support it with your elbows. Have your upper arms vertical with your elbows beneath your shoulders and your hips should remain engaged with the floor. Reach the right arm through and behind the left elbow until the right shoulder touches the floor. Then roll back onto your back once again using only your upper body and reaching with the left arm.

Repeat the drill in the opposite direction reaching with the right arm.

▶ Watch the demonstration

4) Leg led roll from supine to prone to supine

Lie on your back with both arms overhead and on the floor. Using only your lower body, reach with the left leg and roll onto your front (there must be no assistance from your arms or shoulders). Once on your front, pause, raise your torso and support it with your elbows. Have your upper arms vertical with your elbows beneath your shoulders and your hips should remain engaged with the floor. Reach the right arm through and behind the left elbow until the right shoulder touches the floor, then roll back onto your back once again using only your lower body and reaching with the left leg.

Repeat the drill in the opposite direction reaching with the right leg.

▶ Watch the demonstration

5) Sphinx Reach

Lie on your front with your arms on the floor and above your head. Raise your torso and support it with your elbows. Have your upper arms vertical with your elbows beneath your shoulders and your hips should remain engaged with the floor. Lifting only one elbow, look, turn and reach an outstretched arm toward the same side foot.

Return to the start position and repeat to the opposite side.

▶ Watch the demonstration

6) Side Lying to Side Sitting

Start lying on your back with your left arm out at 45 degrees and the palm of the hand on the floor. Have your feet flat on the floor and your knees bent and in line with your hips.

Roll onto your side, place your head on your arm and place the palm of the right hand on the floor.

Push into the floor with your hands and rise into a side sitting position with a vertical spine, with the left thigh directly to the front and the right thigh out to the side, with both hands on the knees and the knees bent to 90 degrees.

Repeat the movement for the right side.

▶ Watch the demonstration

7) Quadruped with Hip Extension and Raised Hand

Start in the quadruped position, knees below hips and hands beneath shoulders. Simultaneously raise and straighten the left arm parallel to the side of the torso, and at the same time reach the right leg straight out behind, keeping the toes engaged with the floor throughout. Maintain this position and cycle two breaths, then return to the start position.

Repeat the movement for the right arm and left leg.

▶ Watch the demonstration

8) Quadruped to Tall Kneeling & return

Starting from the quadruped position, sit back on your ankles with feet and knees together. Extend at the knees and hip into a tall kneeling position. Pause in the tall kneeling position and cycle at least one full breath.

▶ Watch the demonstration

9) Quadruped to Forward Half Kneeling & return

Starting from the quadruped position, sit back on your ankles with feet and knees together. Extend at the knees and hip into a tall kneeling position. Pause in the tall kneeling position and cycle at least one full breath. Bring the left leg out in front of you and place the foot on the ground directly in front of the hip, with the knee at 90 degrees.

Repeat as above for the right side.

▶ Watch the demonstration

10) Quadruped to Crouch & return

Start in the quadruped position with knees under hips and hands under shoulders. Place your feet at an angle and spacing that matches your crouch position, tuck your toes under so that the tips of the soles of your feet are engaged with the floor, and move backwards into the crouch position.

Cycle at least 3 full breaths and then return to the quadruped position.

▶ Watch the demonstration

11) Crouch to Stand via Toe Touch & return

Start in the crouch position with your hips below your knees, straighten your legs while keeping your hands on the floor. Rise to a standing position.

▶ Watch the demonstration

12) Tall Kneeling to Half Kneeling to Standing & return

Only perform this assessment if it is safe and you feel confident to do so.

Start in the tall kneeling position with your head, shoulder and hip in a straight line directly over the down knee. Bring the left leg out in front of you and place the foot on the ground directly in front of the hip, with the knee at 90 degrees. If it feels safe to continue, transition into a standing position keeping arms by your sides, standing tall with straight legs, knees and feet together, then reverse the previous steps and return to tall kneeling via the half kneeling position.

If it is not safe to continue from half kneeling, return to tall kneeling as above.

Repeat as above for the right leg.

▶ Watch the demonstration

Privacy Policy

1. Purpose

The Movement Project collects your written responses solely to assess movement ability, place participants appropriately, and provide safe, individualised coaching during the 10-week sessions.

2. Who reviews your application

Your application is reviewed only by the programme instructors and authorised support staff who need the information to deliver the programme. No one outside this instructional team has access.

3. Storage

All application materials are stored on secure, password-protected systems accessible only to the instructional team. They are retained only as long as needed for assessment, coaching, and programme records, then deleted or archived according to our data-retention schedule.

4. Sharing and use of media

All media is private by default. Application information, session recordings, and any other media will not be shared, posted, or used publicly. Private group sessions (live Zoom classes) remain confidential among the participants and instructors in that cohort.

Highlight clips: a short clip showing progress may be used for educational or promotional purposes only if the specific individual gives clear, written permission for that particular clip. Permission is never assumed and can be refused or withdrawn at any time.

5. Withdrawal of consent

You may withdraw consent for the use or retention of your information at any time by emailing Info@MovementProject.Rehab. Upon receiving your request we will stop any further use of the material and delete or restrict access to it as soon as reasonably practical (except where retention is required by law or for legitimate programme records).

6. International scope

Participants may join from different countries. By submitting your application you acknowledge that your data may be processed and stored in the United States (or other locations where the instructional team operates) and that local privacy laws in your country of residence may differ from those in the United States. We take reasonable steps to protect your information regardless of location.

7. Acknowledgement

By submitting the application and participating in the programme you confirm that you have read and understood this Privacy Policy and agree to its terms.