Safety
Easy Range.
No Heroics.
Mobility should feel like a stretch, not a fight. These rules are built into every routine.
Stop and Get Urgent Medical Help if You Have Back Pain With Any of These
- Numbness or pins and needles between your inner thighs, in your genitals, or around your back passage or buttocks
- New difficulty passing urine, leaking urine, or not being able to tell if your bladder is full
- Losing control of your bowels
- Changes in sexual sensation or function
- Numbness or weakness in both legs, or weakness that is getting worse
These can be signs of cauda equina syndrome, a rare emergency. Go to A&E or call 999. Do not wait to see if it settles.
The Rules in Every Routine
- Work in an easy range. You should be able to breathe slowly and talk. Sharp, shooting or burning pain means back off.
- Nerves don’t like being stretched hard. If a move brings on tingling or pain down a leg or arm, ease out of it. Sciatica style symptoms are a reason to go gently, not to push.
- Every move has an easier option. Use a chair, a cushion or a wall whenever it helps.
- Balance work happens next to support. The 50 plus routines always put a counter or chair within reach.
- Some moves carry notes. Head-down poses carry a note for high blood pressure or glaucoma, and kneeling poses carry a note for sore knees. The app can hide moves you tell it to skip.
Talk to a Professional First If
- Your pain started after a fall or injury
- You have unexplained weight loss, fever, or pain that is worse at night and doesn’t ease
- You have had recent surgery, or have osteoporosis, a hip or knee replacement, or are pregnant
- Your pain is getting steadily worse, or hasn’t improved after several weeks
Your GP, a physiotherapist or NHS 111 can help. Tidal Mobility gives general movement guidance. It does not diagnose or treat any condition.