Tight hips
Hours in a chair keep your hips bent in one position. When you stand up, they feel stiff and short.
Sitting all day?
Let's get you moving again.
I'm Tomaz, a corrective exercise trainer. Move Freely is a 6-week program you do at home to loosen up tight hips, back and shoulders, and to wake up the muscles that sitting switches off.
- At home, no gym
- 20–30 minutes, 3 times a week
- Made for beginners
Sound familiar?
Sitting takes its toll.
If you work at a desk, you'll probably recognise at least one of these.
A tired lower back
Your lower back doesn't get much variety when you sit. By the evening it feels tired and achy.
Shoulders & neck
Leaning towards a screen rounds your upper back and pulls your shoulders forward. Your neck ends up doing too much.
How the 6 weeks work
One step at a time.
We start gently and build up a little every week. Each session mixes three things: releasing what's tight, moving it, and strengthening the muscles that hold you up.
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Day 1 · Self-check
You'll do five simple checks (a roll-down, arms overhead against a wall, a seated twist, a hip flexor stretch and a figure-4 stretch), film yourself and rate how tight each one feels. That's your starting point.
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Weeks 1–3 · Release and breathe
We start on the floor with the foam roller and massage ball, some breathing, and gentle work for your glutes, upper back and core. Calm and steady.
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Weeks 4–6 · Open up and get stronger
More mobility for your hips, upper back and shoulders, and a bit more challenge for the muscles you've woken up. You'll feel them working.
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Day 42 · Check again
You redo your Day 1 check and compare the videos. Then you build your own short routine to keep going.
What you get
Everything you need, nothing you don't.
40 short video lessons
I show you the move, the easier and harder versions, and the common mistakes.
3 sessions a week
20–30 minutes each, on whichever days suit you. Every exercise comes with clear sets, reps and a simple tempo to follow.
A daily 10-minute desk reset
Eight easy moves you can do standing or sitting at your desk. It's the same routine every day, so after a few weeks you won't need the video.
See your own progress
You film the same checks on Day 1 and Day 42, so you can see the difference, not just feel it.
Easier and harder versions
Every exercise has both. Start where you are.
Your own routine at the end
In the last week you put together a short routine for your two tightest areas, so you know what to do after the program.
Equipment
You don't need a home gym.
Just a few basics: a mat, a foam roller, a massage ball, a mini band and a long resistance band. About $70–90 in total. You'll also use a chair, a wall and a doorway.
About me
Hi, I'm Tomaz.
I'm a R.E.H.A.B. and Corrective Exercise personal trainer. I work with people who sit at a desk all day and want to move without feeling stiff.
In my one-on-one sessions I start where your body is, build the basics, and teach you enough to keep going without me. This program works the same way.
You don't need to become a "fitness person". You just need somewhere to start.
From the first group
What people say
I'm starting with a small beta group. Their honest feedback will go here.
Price
Join the first group.
I'm opening Move Freely to a small founding group first. You get the lower price, and I get your honest feedback to make it better.
After Move Freely, there'll be a second program called Move Independently, where you learn the basic movements (squat, hinge, lunge, push, pull) and how to check your own technique. It works alongside any training or coach. It's coming later.
Move Freely, the full 6-week program
Founding price$39 was $59
The first 30 people from the waitlist get the founding price. Nothing to pay today.
- 40 short video lessons
- 3 sessions a week on the days you choose
- The daily 10-minute desk reset
- Day 1 and Day 42 self-checks
- Easier and harder version of every exercise
- Lifetime access
My guarantee: do the first 3 weeks of sessions. If you don't feel looser and move more easily, email me within 30 days of purchase and I'll refund you in full.
I'll email you when it opens.
Works in your browser and on your phone. Nothing to install.
FAQ
Questions you might have
I already run, cycle or do some training. Is this for me?
Move Freely is built for people who sit most of the day and have little or no training background. If you're already active but still feel tight in your hips, back or shoulders from sitting, the release work, breathing and daily desk reset will still help, and you can use the harder version of every exercise from day 1. If you want a real strength challenge, this program will feel easy, and it's honestly not the right fit.
Do I need a gym?
No. Everything is done at home with a mat, a foam roller, a massage ball and two bands. A chair, a wall and a doorway do the rest.
I've never trained. Can I do this?
Yes. Every exercise has an easier version, and the first weeks start on the floor with breathing and gentle release.
How much time does it take?
Three sessions a week of 20–30 minutes, on any days you choose, plus the 10-minute desk reset you can do daily.
Is it for pain or injury?
It's for everyday stiffness and tightness from sitting. It's not for acute injury, nerve symptoms (tingling, numbness, pain running down your arm or leg) or pain that's getting worse. Please see a doctor or physio first.
What if it doesn't work for me?
Do the first 3 weeks of sessions. If you don't feel looser and move more easily, email me within 30 days of purchase and I'll refund you in full.
Not sure where to start?
Try the free 10-minute self-check.
Five simple checks that show you where you're tight. It's the short version of the Day 1 check in Move Freely, and a good way to see if the program is right for you.
Free, no strings attached.
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