Kate here. Glad you are here and diving into the first exercises I teach to help build your Six Pillars!
As with any movement or fitness program, remember to work within your comfortable ranges of motion and effort level.
Do not work through pain, as you know from reading my book, that does not help the body to become stronger or feel better.
When you are ready to keep going and use my Assessment Module in my online course get on the right program for your body, just click here and check it out.