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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0, maximum-scale=1.0, user-scalable=no">
<meta name="apple-mobile-web-app-capable" content="yes">
<meta name="apple-mobile-web-app-status-bar-style" content="black-translucent">
<meta name="apple-mobile-web-app-title" content="Core Exercises">
<title>Core Stabilization for Back Pain</title>
<style>
* {
margin: 0;
padding: 0;
box-sizing: border-box;
}
body {
font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Helvetica, Arial, sans-serif;
background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
color: #333;
padding-bottom: 80px;
}
.header {
background: rgba(255, 255, 255, 0.95);
backdrop-filter: blur(10px);
padding: 20px;
text-align: center;
box-shadow: 0 2px 10px rgba(0,0,0,0.1);
position: sticky;
top: 0;
z-index: 100;
}
.header h1 {
font-size: 24px;
color: #667eea;
margin-bottom: 5px;
}
.header p {
font-size: 14px;
color: #666;
}
.nav-tabs {
display: flex;
background: white;
overflow-x: auto;
-webkit-overflow-scrolling: touch;
position: sticky;
top: 84px;
z-index: 99;
box-shadow: 0 2px 5px rgba(0,0,0,0.1);
}
.nav-tab {
flex: 1;
min-width: 100px;
padding: 15px 10px;
text-align: center;
background: white;
border: none;
border-bottom: 3px solid transparent;
font-size: 14px;
font-weight: 600;
color: #666;
cursor: pointer;
transition: all 0.3s;
}
.nav-tab.active {
color: #667eea;
border-bottom-color: #667eea;
}
.content {
padding: 20px;
}
.section {
display: none;
}
.section.active {
display: block;
}
.exercise-card {
background: white;
border-radius: 15px;
padding: 20px;
margin-bottom: 20px;
box-shadow: 0 4px 15px rgba(0,0,0,0.1);
}
.exercise-card.completed {
background: linear-gradient(135deg, #e0f7e9 0%, #c8f0d8 100%);
border: 2px solid #4caf50;
}
.exercise-header {
display: flex;
justify-content: space-between;
align-items: center;
margin-bottom: 15px;
}
.exercise-number {
background: #667eea;
color: white;
width: 35px;
height: 35px;
border-radius: 50%;
display: flex;
align-items: center;
justify-content: center;
font-weight: bold;
font-size: 18px;
}
.exercise-card.completed .exercise-number {
background: #4caf50;
}
.checkbox {
width: 28px;
height: 28px;
border: 2px solid #667eea;
border-radius: 8px;
cursor: pointer;
display: flex;
align-items: center;
justify-content: center;
transition: all 0.3s;
}
.checkbox.checked {
background: #4caf50;
border-color: #4caf50;
}
.checkbox.checked::after {
content: '✓';
color: white;
font-size: 20px;
font-weight: bold;
}
.exercise-title {
font-size: 20px;
font-weight: bold;
color: #333;
margin: 10px 0;
}
.exercise-image {
width: 100%;
border-radius: 10px;
margin: 15px 0;
}
.exercise-image img {
width: 100%;
height: auto;
border-radius: 10px;
display: block;
}
.video-link {
display: inline-block;
background: #ff0000;
color: white;
padding: 12px 20px;
border-radius: 25px;
text-decoration: none;
font-weight: 600;
margin: 15px 0;
text-align: center;
}
.video-link::before {
content: '▶ ';
margin-right: 5px;
}
.exercise-details {
margin-top: 15px;
}
.detail-section {
margin-bottom: 15px;
}
.detail-label {
font-weight: 600;
color: #667eea;
font-size: 14px;
margin-bottom: 5px;
display: block;
}
.detail-text {
color: #555;
line-height: 1.6;
font-size: 15px;
}
.key-focus {
background: #fff3cd;
border-left: 4px solid #ffc107;
padding: 10px 15px;
margin: 15px 0;
border-radius: 5px;
}
.key-focus .detail-label {
color: #856404;
}
.sets-reps {
background: #e3f2fd;
padding: 12px;
border-radius: 8px;
text-align: center;
font-weight: 600;
color: #1976d2;
margin: 15px 0;
}
.timer-container {
background: white;
border-radius: 15px;
padding: 20px;
text-align: center;
margin-bottom: 20px;
box-shadow: 0 4px 15px rgba(0,0,0,0.1);
}
.timer-display {
font-size: 48px;
font-weight: bold;
color: #667eea;
margin: 20px 0;
font-variant-numeric: tabular-nums;
}
.timer-buttons {
display: flex;
gap: 10px;
justify-content: center;
margin-top: 15px;
}
.btn {
padding: 12px 24px;
border: none;
border-radius: 25px;
font-size: 16px;
font-weight: 600;
cursor: pointer;
transition: all 0.3s;
box-shadow: 0 2px 10px rgba(0,0,0,0.1);
}
.btn-primary {
background: #667eea;
color: white;
}
.btn-primary:active {
transform: scale(0.95);
}
.btn-secondary {
background: #f0f0f0;
color: #666;
}
.progress-section {
background: white;
border-radius: 15px;
padding: 20px;
margin-bottom: 20px;
}
.progress-bar {
height: 30px;
background: #e0e0e0;
border-radius: 15px;
overflow: hidden;
margin: 15px 0;
}
.progress-fill {
height: 100%;
background: linear-gradient(90deg, #667eea 0%, #764ba2 100%);
transition: width 0.5s ease;
display: flex;
align-items: center;
justify-content: center;
color: white;
font-weight: bold;
font-size: 14px;
}
.stats-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 15px;
margin-top: 20px;
}
.stat-card {
background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
color: white;
padding: 15px;
border-radius: 10px;
text-align: center;
}
.stat-number {
font-size: 32px;
font-weight: bold;
margin-bottom: 5px;
}
.stat-label {
font-size: 12px;
opacity: 0.9;
}
.checklist-table {
width: 100%;
border-collapse: collapse;
margin-top: 15px;
font-size: 14px;
}
.checklist-table th,
.checklist-table td {
padding: 10px 5px;
border: 1px solid #ddd;
text-align: center;
}
.checklist-table th {
background: #667eea;
color: white;
font-weight: 600;
}
.checklist-table td:first-child {
text-align: left;
font-weight: 600;
background: #f5f5f5;
}
.day-check {
width: 20px;
height: 20px;
border: 2px solid #667eea;
border-radius: 4px;
display: inline-block;
cursor: pointer;
}
.day-check.checked {
background: #4caf50;
border-color: #4caf50;
position: relative;
}
.day-check.checked::after {
content: '✓';
color: white;
font-size: 14px;
position: absolute;
top: 50%;
left: 50%;
transform: translate(-50%, -50%);
}
.week-selector {
display: flex;
justify-content: center;
gap: 10px;
margin: 20px 0;
flex-wrap: wrap;
}
.week-btn {
padding: 8px 16px;
border: 2px solid #667eea;
background: white;
color: #667eea;
border-radius: 20px;
font-weight: 600;
cursor: pointer;
transition: all 0.3s;
}
.week-btn.active {
background: #667eea;
color: white;
}
.info-card {
background: white;
border-radius: 15px;
padding: 20px;
margin-bottom: 20px;
line-height: 1.6;
}
.info-card h3 {
color: #667eea;
margin-bottom: 15px;
font-size: 20px;
}
.info-card ul {
padding-left: 20px;
}
.info-card li {
margin-bottom: 10px;
color: #555;
}
.floating-nav {
position: fixed;
bottom: 0;
left: 0;
right: 0;
background: white;
display: flex;
justify-content: space-around;
padding: 10px 0;
box-shadow: 0 -2px 10px rgba(0,0,0,0.1);
z-index: 100;
}
.floating-nav-item {
flex: 1;
text-align: center;
padding: 5px;
color: #666;
font-size: 12px;
border: none;
background: none;
cursor: pointer;
}
.floating-nav-item.active {
color: #667eea;
}
.floating-nav-icon {
font-size: 24px;
margin-bottom: 2px;
}
@media (max-width: 480px) {
.header h1 {
font-size: 20px;
}
.exercise-title {
font-size: 18px;
}
.timer-display {
font-size: 36px;
}
}
.accordion-content {
max-height: 0;
overflow: hidden;
transition: max-height 0.3s ease;
}
.accordion-content.open {
max-height: 2000px;
}
.accordion-toggle {
background: #f0f0f0;
padding: 12px;
border-radius: 8px;
margin-top: 10px;
cursor: pointer;
text-align: center;
font-weight: 600;
color: #667eea;
}
.no-image-placeholder {
background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
padding: 60px 20px;
border-radius: 10px;
text-align: center;
color: white;
font-size: 16px;
font-weight: 600;
}
.no-image-placeholder::before {
content: '🎥';
display: block;
font-size: 48px;
margin-bottom: 15px;
}
</style>
</head>
<body>
<div class="header">
<h1>🏋️ Core Stabilization</h1>
<p>Relief for Standing Back Pain</p>
</div>
<div class="content">
<div id="exercises-section" class="section active">
<!-- Timer -->
<div class="timer-container">
<h3>Exercise Timer</h3>
<div class="timer-display" id="timerDisplay">00:00</div>
<div class="timer-buttons">
<button class="btn btn-primary" id="startBtn">Start</button>
<button class="btn btn-secondary" id="resetBtn">Reset</button>
</div>
</div>
<!-- Progress Overview -->
<div class="progress-section">
<h3>Today's Progress</h3>
<div class="progress-bar">
<div class="progress-fill" id="progressFill" style="width: 0%">0%</div>
</div>
<p style="text-align: center; color: #666; margin-top: 10px;">
<span id="completedCount">0</span> of 12 exercises completed
</p>
</div>
<!-- Exercise 1: Dead Bug -->
<div class="exercise-card" data-exercise="1">
<div class="exercise-header">
<div class="exercise-number">1</div>
<div class="checkbox" onclick="toggleExercise(1)"></div>
</div>
<h2 class="exercise-title">Dead Bug</h2>
<div class="sets-reps">8 reps per side × 2 sets</div>
<a href="https://www.youtube.com/results?search_query=dead+bug+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie on back with arms extended toward ceiling and legs in tabletop position. Lower opposite arm and leg slowly. Keep lower back flat against floor throughout.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Press lower back into floor - this is critical!</p>
</div>
</div>
</div>
<!-- Exercise 2: Plank -->
<div class="exercise-card" data-exercise="2">
<div class="exercise-header">
<div class="exercise-number">2</div>
<div class="checkbox" onclick="toggleExercise(2)"></div>
</div>
<h2 class="exercise-title">Plank with Breath Focus</h2>
<div class="sets-reps">20-30 seconds × 2 sets</div>
<a href="https://www.youtube.com/results?search_query=forearm+plank+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Forearm plank position - elbows under shoulders. Body in straight line from head to heels. Inhale through nose (3 sec), exhale slowly (5 sec).</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Draw belly button toward spine on exhale, breathe steadily</p>
</div>
</div>
</div>
<!-- Exercise 3: Side Plank -->
<div class="exercise-card" data-exercise="3">
<div class="exercise-header">
<div class="exercise-number">3</div>
<div class="checkbox" onclick="toggleExercise(3)"></div>
</div>
<h2 class="exercise-title">Side Plank</h2>
<div class="sets-reps">15-20 seconds per side × 2 sets</div>
<a href="https://www.youtube.com/results?search_query=side+plank+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie on side, elbow under shoulder. Stack hips and feet (or knees for modified). Lift hips to create straight line from head to feet.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Don't let hips sag - maintain straight body line. Drop bottom knee to mat for easier version.</p>
</div>
</div>
</div>
<!-- Exercise 4: Bird Dog -->
<div class="exercise-card" data-exercise="4">
<div class="exercise-header">
<div class="exercise-number">4</div>
<div class="checkbox" onclick="toggleExercise(4)"></div>
</div>
<h2 class="exercise-title">Bird Dog</h2>
<div class="sets-reps">8 reps per side × 2 sets</div>
<a href="https://www.youtube.com/results?search_query=bird+dog+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Start on hands and knees (tabletop position). Extend opposite arm forward and opposite leg back. Hold 3 seconds without rotating spine.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Imagine balancing a cup of water on your lower back - keep spine neutral!</p>
</div>
</div>
</div>
<!-- Exercise 5: Prone Cobra -->
<div class="exercise-card" data-exercise="5">
<div class="exercise-header">
<div class="exercise-number">5</div>
<div class="checkbox" onclick="toggleExercise(5)"></div>
</div>
<h2 class="exercise-title">Prone Cobra</h2>
<div class="sets-reps">Hold 5 seconds × 8 reps</div>
<a href="https://www.youtube.com/results?search_query=prone+cobra+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie face down, arms by sides. Lift chest slightly, squeeze shoulder blades together. Hold position.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Long spine, don't crunch neck. Feel upper back muscles working.</p>
</div>
</div>
</div>
<!-- Exercise 6: Superman -->
<div class="exercise-card" data-exercise="6">
<div class="exercise-header">
<div class="exercise-number">6</div>
<div class="checkbox" onclick="toggleExercise(6)"></div>
</div>
<h2 class="exercise-title">Superman</h2>
<div class="sets-reps">10 reps × 2 sets</div>
<a href="https://www.youtube.com/results?search_query=superman+exercise+back+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie face down, arms fully extended forward. Lift both arms and legs simultaneously off floor. Hold for 2-3 seconds.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Keep glutes engaged, maintain neutral neck</p>
</div>
</div>
</div>
<!-- Exercise 7: Single-Leg Glute Bridge -->
<div class="exercise-card" data-exercise="7">
<div class="exercise-header">
<div class="exercise-number">7</div>
<div class="checkbox" onclick="toggleExercise(7)"></div>
</div>
<h2 class="exercise-title">Single-Leg Glute Bridge</h2>
<div class="sets-reps">8 reps per side × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=single+leg+glute+bridge+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie on back, one foot flat on floor. Extend other leg straight. Push through heel to lift hips. Hold 5 seconds at top.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Don't let pelvis drop to the side - keep hips level!</p>
</div>
</div>
</div>
<!-- Exercise 8: Clamshells -->
<div class="exercise-card" data-exercise="8">
<div class="exercise-header">
<div class="exercise-number">8</div>
<div class="checkbox" onclick="toggleExercise(8)"></div>
</div>
<h2 class="exercise-title">Clamshells</h2>
<div class="sets-reps">15 reps per side × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=clamshell+exercise+glutes+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Side-lying position, knees bent about 90°. Keep feet together. Open top knee without rotating pelvis.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Feel the burn in upper outer hip (gluteus medius)</p>
</div>
</div>
</div>
<!-- Exercise 9: Fire Hydrants -->
<div class="exercise-card" data-exercise="9">
<div class="exercise-header">
<div class="exercise-number">9</div>
<div class="checkbox" onclick="toggleExercise(9)"></div>
</div>
<h2 class="exercise-title">Fire Hydrants</h2>
<div class="sets-reps">12 reps per side × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=fire+hydrant+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Start on hands and knees. Lift bent leg out to side. Keep knee at 90° throughout.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Keep hips level, don't lean away from the working side</p>
</div>
</div>
</div>
<!-- Exercise 10: 90-90 Breathing -->
<div class="exercise-card" data-exercise="10">
<div class="exercise-header">
<div class="exercise-number">10</div>
<div class="checkbox" onclick="toggleExercise(10)"></div>
</div>
<h2 class="exercise-title">90-90 Breathing</h2>
<div class="sets-reps">8 slow breaths × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=90+90+breathing+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Lie on back, feet elevated on chair. Hips and knees at 90°. Hands on belly and lower ribs. Breathe deeply into sides and back of ribcage.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Feel ribs expand 360°. Pelvic floor gently lifts on exhale.</p>
</div>
</div>
</div>
<!-- Exercise 11: Standing March -->
<div class="exercise-card" data-exercise="11">
<div class="exercise-header">
<div class="exercise-number">11</div>
<div class="checkbox" onclick="toggleExercise(11)"></div>
</div>
<h2 class="exercise-title">Standing March with Breath</h2>
<div class="sets-reps">10 per leg × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=standing+march+core+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Stand tall, shoulders back. March in place slowly. Exhale as each knee lifts (engage pelvic floor + deep abs).</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">This teaches you how to stabilize while moving!</p>
</div>
</div>
</div>
<!-- Exercise 12: Pallof Press -->
<div class="exercise-card" data-exercise="12">
<div class="exercise-header">
<div class="exercise-number">12</div>
<div class="checkbox" onclick="toggleExercise(12)"></div>
</div>
<h2 class="exercise-title">Pallof Press</h2>
<div class="sets-reps">8 reps per side × 2 sets</div>
</div>
<a href="https://www.youtube.com/results?search_query=pallof+press+exercise+tutorial" target="_blank" class="video-link">Watch Video Tutorial</a>
<div class="exercise-details">
<div class="detail-section">
<span class="detail-label">How to perform:</span>
<p class="detail-text">Stand sideways to resistance band at chest height. Press forward, hold 5 sec, resist rotation. No equipment: Stand tall, brace against imaginary sideways force.</p>
</div>
<div class="key-focus">
<span class="detail-label">🎯 Key Focus:</span>
<p class="detail-text">Entire core cylinder activates to resist rotation</p>
</div>
</div>
</div>
</div>
<!-- Progress Section -->
<div id="progress-section" class="section">
<div class="progress-section">
<h3>Weekly Progress</h3>
<div class="week-selector" id="weekSelector">
<button class="week-btn active" onclick="selectWeek(1)">Week 1</button>
<button class="week-btn" onclick="selectWeek(2)">Week 2</button>
<button class="week-btn" onclick="selectWeek(3)">Week 3</button>
<button class="week-btn" onclick="selectWeek(4)">Week 4</button>
<button class="week-btn" onclick="selectWeek(5)">Week 5</button>
<button class="week-btn" onclick="selectWeek(6)">Week 6</button>
</div>
<div class="stats-grid">
<div class="stat-card">
<div class="stat-number" id="weekCompletions">0</div>
<div class="stat-label">Days This Week</div>
</div>
<div class="stat-card">
<div class="stat-number" id="totalDays">0</div>
<div class="stat-label">Total Days</div>
</div>
<div class="stat-card">
<div class="stat-number" id="currentStreak">0</div>
<div class="stat-label">Current Streak</div>
</div>
<div class="stat-card">
<div class="stat-number" id="longestStreak">0</div>
<div class="stat-label">Longest Streak</div>
</div>
</div>
</div>
<div class="info-card">
<h3>📊 Weekly Tracking</h3>
<table class="checklist-table">
<thead>
<tr>
<th>Day</th>
<th>Mon</th>
<th>Tue</th>
<th>Wed</th>
<th>Thu</th>
<th>Fri</th>
<th>Sat</th>
<th>Sun</th>
</tr>
</thead>
<tbody id="checklistBody">
</tbody>
</table>
</div>
<div class="info-card">
<h3>🎯 Progression Schedule</h3>
<p><strong>Weeks 1-2:</strong> Master the movements with perfect form. Use modifications as needed.</p>
<p style="margin-top: 10px;"><strong>Weeks 3-4:</strong> Complete all prescribed sets and reps. Start removing modifications.</p>
<p style="margin-top: 10px;"><strong>Weeks 5-6:</strong> Increase hold times or add reps. Practice standing stabilization.</p>
<p style="margin-top: 10px;"><strong>Week 7+:</strong> Continue challenging yourself and maintain daily consistency.</p>
</div>
</div>
<!-- Guide Section -->
<div id="guide-section" class="section">
<div class="info-card">
<h3>💡 Program Overview</h3>
<p>This program targets the four muscle groups crucial for core stability and back pain relief:</p>
<ul>
<li><strong>Deep Abdominals:</strong> Your natural "corset" that stabilizes the spine</li>
<li><strong>Spinal Extensors:</strong> Keep you upright and control each vertebra</li>
<li><strong>Hip & Gluteal Complex:</strong> Stable base that takes load off your spine</li>
<li><strong>Diaphragm & Pelvic Floor:</strong> Vertical stabilization system</li>
</ul>
</div>
<div class="info-card">
<h3>⏰ How to Use This App</h3>
<ul>
<li>Do the exercises <strong>once daily</strong> (morning OR evening)</li>
<li>Complete the 3-minute warm-up first</li>
<li>Work through all 12 exercises in order</li>
<li>Check off each exercise as you complete it</li>
<li>Use the timer for timed holds</li>
<li>Track your progress in the Progress tab</li>
<li>Takes about 20-25 minutes total</li>
</ul>
</div>
<div class="info-card">
<h3>🎯 Key Principles</h3>
<ul>
<li><strong>Quality over quantity:</strong> Perfect form beats more reps</li>
<li><strong>Breathe consistently:</strong> Never hold your breath</li>
<li><strong>Progress gradually:</strong> Master each exercise before advancing</li>
<li><strong>Stop if pain increases:</strong> Mild discomfort OK, sharp pain is not</li>
<li><strong>Be consistent:</strong> Daily practice yields best results</li>
</ul>
</div>
<div class="info-card">
<h3>🚨 When to Stop</h3>
<p>Stop immediately and consult a healthcare provider if you experience:</p>
<ul>
<li>Sharp or shooting pain</li>
<li>Pain that radiates down your leg</li>
<li>Numbness or tingling</li>
<li>Loss of bladder/bowel control</li>
<li>Dizziness or difficulty breathing</li>
</ul>
</div>
<div class="info-card">
<h3>📈 What to Expect</h3>
<p><strong>Week 1:</strong> Exercises feel awkward, muscles sore</p>
<p style="margin-top: 8px;"><strong>Week 2-3:</strong> Movements feel more natural, getting stronger</p>
<p style="margin-top: 8px;"><strong>Week 4-6:</strong> Noticeable improvement in standing tolerance</p>
<p style="margin-top: 8px;"><strong>Week 6+:</strong> Standing 30+ minutes with less pain!</p>
</div>
</div>
</div>
<div class="floating-nav">
<button class="floating-nav-item active" onclick="showSection('exercises')">
<div class="floating-nav-icon">💪</div>
<div>Exercises</div>
</button>
<button class="floating-nav-item" onclick="showSection('progress')">
<div class="floating-nav-icon">📊</div>
<div>Progress</div>
</button>
<button class="floating-nav-item" onclick="showSection('guide')">
<div class="floating-nav-icon">📖</div>
<div>Guide</div>
</button>
</div>
<script>
// Timer functionality
let timerInterval;
let seconds = 0;
let isRunning = false;
document.getElementById('startBtn').addEventListener('click', function() {
if (!isRunning) {
isRunning = true;
this.textContent = 'Pause';
timerInterval = setInterval(updateTimer, 1000);
} else {
isRunning = false;
this.textContent = 'Start';
clearInterval(timerInterval);
}
});
document.getElementById('resetBtn').addEventListener('click', function() {
clearInterval(timerInterval);
isRunning = false;
seconds = 0;
document.getElementById('startBtn').textContent = 'Start';
document.getElementById('timerDisplay').textContent = '00:00';
});
function updateTimer() {
seconds++;
const mins = Math.floor(seconds / 60);
const secs = seconds % 60;
document.getElementById('timerDisplay').textContent =
String(mins).padStart(2, '0') + ':' + String(secs).padStart(2, '0');
}
// Exercise completion
function toggleExercise(num) {
const card = document.querySelector(`.exercise-card[data-exercise="${num}"]`);
const checkbox = card.querySelector('.checkbox');
card.classList.toggle('completed');
checkbox.classList.toggle('checked');
// Save to localStorage
const completed = Array.from(document.querySelectorAll('.exercise-card.completed'))
.map(card => card.dataset.exercise);
localStorage.setItem('completedExercises', JSON.stringify(completed));
// Update today's completion in tracking
const today = new Date().toISOString().split('T')[0];
if (completed.length === 12) {
markDayComplete(today);
}
updateProgress();
}
function updateProgress() {
const total = 12;
const completed = document.querySelectorAll('.exercise-card.completed').length;