RISE group classes are gentle, cancer-informed sessions designed for patients and survivors
of all diagnoses and fitness levels. Each class follows a simple, predictable structure while
rotating through four focus areas—strength, mobility, balance, and endurance—so you can
start where you are and build confidence over time.
Session 1
Strength & Function
Build confidence for everyday tasks and movement.
- Chair sit-to-stand variations for leg strength and safe transfers.
- Wall push-ups or light press-outs for upper-body strength.
- Band or towel rows to support posture and back strength.
- Gentle marching (seated or standing) to connect strength and stamina.
Focus: making daily activities—like rising from a chair, carrying items, or climbing stairs—
feel more manageable and less tiring.
Session 2
Mobility & Posture
Move more freely and breathe more comfortably.
- Shoulder circles and wall angels to restore comfortable range of motion.
- Seated or standing spinal mobility (cat–cow style) for back comfort.
- Chest-opening stretches to ease “protective” rounded posture.
- Light band pull-aparts to strengthen postural muscles.
Focus: easing tightness from treatment or surgery and supporting an upright, relaxed posture
that makes breathing and daily movement feel easier.
Session 3
Balance & Core Stability
Feel steadier on your feet and supported from the center.
- Supported single-leg stance and heel-to-toe walking for balance.
- Seated or standing marches for gentle core engagement.
- Anti-rotation press using a band or towel at chest height.
- Slow step-overs or side steps to practice safe directional changes.
Focus: supporting neuropathy and dizziness, reducing fall risk, and improving confidence
when walking, turning, or moving through daily life.
Session 4
Endurance & Energy
Gently build stamina to help manage fatigue.
- Step taps or march-and-reach patterns (seated or standing).
- Light, controlled shadowboxing without twisting or impact.
- Short, repeatable “energy blocks” of movement with plenty of rest.
- Calming breathing drills to support recovery between efforts.
Focus: improving overall energy levels with small, manageable bursts of movement that can
be repeated at home on most days.
