Backs have loud days and quiet ones, and they rarely warn you which is coming. You find out somewhere between getting out of bed and the first time you bend.
So the app doesn't assume. Your check-in sets the tone for the whole session — a rough day and an easy day are handed two very different things, instead of the same routine regardless.
On a rough day, that means gentle and short: easy range, no long holds, nothing that asks the back to do more than it's offering. The goal is calm, doable movement, not a test. And on an easier day it opens up only a little, staying within a comfortable range — a back can feel fine and still have its limits.
Mark your low back and the session is chosen with it in mind, so what you see fits where you actually are today rather than a generic idea of a workout.
And nothing's fixed once you've begun. If a movement doesn't sit right, skip it on the spot — your sense of it in the moment matters more than finishing a list.
We're not here to diagnose anything or tell you what your back needs; that's for you and the people who know it. We're just here to make the gentle option easy to reach on the days it's the only good one.
