LOWER BODY RECOVERY
The contact with the floor is always there, but we are not always connected to it.
Lower body disconnection can cause constant sensations of discomfort and even lead to limitation and injury.
Connection is a wide concept which encapsulates incredible principles: sensitivity to weight, clarity of pushing the floor, generation of soft power, and developed awareness. All are deeply entangled in both everyday and complex actions.
The benefits of this connection rise up in any physical activity we do. We are all movers, we all share movement, we all share the floor.
This instructional reteaches the fundamental relationship with weight, gravity and the floor. It creatively builds awareness and coordination in the lower body.
It offers a unique rehabilitation approach to lower body awareness and knee recovery, divided into three sections: floor practice, standing practice, and up & down flow.
Each section introduces specific movements and weight transfer techniques, offering both clear guidance and space for gentle exploration.
The course balances functional recovery with improvisation and sensory awareness. It's using patterns that turn soft mobility & conditioning into deeper embodiment and self learning. A renewed relationship with the moving self.
PRACTICE VOICES
Once again, Tom & Roser have delivered something of immense depth and value. Their attention to detail and signature style is so refreshing and encouraging.
Dave Gardner
Movement Practitioner and teacher
YOUR PRACTICE, YOUR PATH
Enhance your learning experience with our interactive online platform. Access 14 chapters of pre-recorded lessons anytime, anywhere.
Follow-Along Learning
1 hour of follow along-routine with precise queues
Unlimited Access
The content will be available for unlimited access through our special log-in area on our website.
Download Option
If you prefer offline learning, we provide download links for all chapters.
This isn't traditional rehabilitation, where you simply 'fix' what's broken. Instead, we approach recovery as an opportunity to listen more deeply to our body's wisdom.
COURSE
STRUCTURE
Introduction
3 min
Floor Practice
22 min
Standing Practice
17 min
Up & Down Practice
25 min
EXPERIENCE THE PRACTICE
FREQUENTLY ASKED
DO I NEED ANY EQUIPMENT?
The object and subject of this course is your body and mind. The work will need nothing more than attention, concentration, patience and a bit of floor space to move.
IS THIS COURSE SUITABLE FOR RECENT KNEE SURGERY RECOVERY?
Yes, this course is specifically designed with post-surgery recovery in mind. Roser created these exercises based on her own recovery journey from two knee surgeries. The course is structured progressively, starting with gentle ground-based movements that minimize stress on healing tissues. We recommend beginning with Section 1 if you're in early recovery stages and consulting with your healthcare provider before starting any new movement program. You can progress through the sections at your own pace as your recovery advances.
CAN I BENEFIT WITHOUT A KNEE INJURY?
Absolutely. While this course was inspired by knee recovery, it's valuable for anyone experiencing discomfort or seeking deeper awareness in their lower body. The exercises focus on developing sensitivity to weight transfer, rebuilding coordination, and creating space in the joints rather than forcing mobility. These principles benefit practitioners with various lower body concerns, including hip tension, ankle instability, or general stiffness. The course helps you establish a healthier relationship with your lower body movement patterns regardless of your specific condition.
HOW OFTEN SHOULD I PRACTICE?
For Sections 1 and 2 (Floor and Standing Practice), we recommend practicing 3-5 days per week. For Section 3 (Flowing Up and Down), limit practice to a maximum of 3 days per week, as these exercises are more demanding. Consistency is more important than duration—15-20 minutes of mindful practice is more beneficial than occasional longer sessions. If you're recovering from an injury, honor your body's signals and don't rush progression between sections. As Roser emphasizes, this is not a workout, but an opportunity to develop deeper listening and connection with your body.
HOW IS THIS DIFFERENT FROM PHYSICAL THERAPY?
While traditional physical therapy often focuses primarily on restoring function and strength through isolated exercises, Lower Body Recovery takes a more holistic, sensory-based approach. Rather than simply "fixing" what's broken, we emphasize:
Developing awareness of weight transfer throughout the body
Rebuilding your relationship with gravity and the floor
Integrating isolated movements into fluid, functional patterns
Using improvisation as a tool for neuromuscular repatterning
Approaching recovery as an opportunity for deeper embodiment
The course complements conventional physical therapy and can be practiced alongside medical rehabilitation programs (with your healthcare provider's approval).
I'M A MOVEMENT PROFESSIONAL - HOW WILL THIS HELP MY TEACHING?
Beyond supporting your personal recovery, this course offers valuable insights that can enhance your teaching. By experiencing the process of rebuilding movement awareness following injury, you'll develop greater empathy and understanding for students dealing with physical limitations. The methodology demonstrates how to create inclusive practices that address varying mobility levels, and the emphasis on weight transfer and qualitative aspects of movement can bring fresh perspectives to your teaching. Many movement professionals have found that the principles in this course provide new language and approaches for guiding others through their own movement challenges.