:root{font-family:Arial,Helvetica,sans-serif;color:#17324d;background:#fff;font-size:20px;line-height:1.6;--blue:#146b9b;--line:#c4d6df}*{box-sizing:border-box}body{margin:0}a{color:#125e89;text-underline-offset:4px}button,.button{font:inherit;border:2px solid #17324d;border-radius:7px;background:#fff;color:#17324d;padding:10px 19px;min-height:52px;cursor:pointer;text-decoration:none;display:inline-flex;justify-content:center;align-items:center}button:hover,.button:hover{background:#e8f3fa}a:focus-visible,button:focus-visible,summary:focus-visible{outline:3px solid #986300;outline-offset:4px}[hidden]{display:none!important}.skip{position:absolute;top:-80px;background:white;z-index:10}.skip:focus{top:8px}header,main,footer{max-width:1200px;margin:auto;padding-left:28px;padding-right:28px}header{display:flex;justify-content:space-between;gap:20px;padding-top:20px;padding-bottom:20px;border-bottom:1px solid var(--line);font-size:.85rem}h1{font-size:clamp(2.1rem,5vw,3.3rem);line-height:1.1;letter-spacing:-1.5px;margin:10px 0 22px}h2{font-size:1.7rem;line-height:1.2;margin:8px 0 24px;letter-spacing:-.5px}h3{font-size:1.12rem;line-height:1.3;margin:0 0 14px}p{margin:0 0 18px;max-width:70ch}.intro{padding:36px 0 12px}.eyebrow{font-size:.85rem;color:#3e6479;margin:0 0 10px}.support-note{font-size:.9rem;max-width:58ch}.tools{display:flex;flex-wrap:wrap;align-items:center;gap:14px;padding:12px 0 24px}.tools button{font-size:.85rem}.tools a{font-size:.85rem}.tools [aria-pressed=true]{background:#17324d;color:white}.steps-nav{display:flex;flex-wrap:wrap;gap:8px;padding:20px 0;border-top:1px solid var(--line);border-bottom:1px solid var(--line);margin-bottom:28px}.steps-nav a{font-size:.85rem;text-decoration:none;background:#e8f3fa;border-radius:5px;min-height:48px;padding:10px 13px;border:2px solid transparent}.steps-nav a[aria-current=step]{background:#17324d;color:white}.lesson{scroll-margin-top:20px;padding-bottom:22px}.movement{display:grid;grid-template-columns:1.15fr 1fr;gap:32px;align-items:start}.movement figure{margin:0;position:sticky;top:20px}.movement img{display:block;width:100%;height:auto}.movement figcaption{font-weight:bold;padding:16px 20px;background:#e8f3fa;border-top:2px solid #c4d6df;font-size:.95rem}.dose{font-weight:bold;font-size:1.12rem;margin-bottom:14px}.movement ol{padding-left:28px;margin:0}.movement li{padding-left:5px;margin-bottom:18px}.easier{border-left:4px solid #146b9b;padding:12px 0 0 18px;margin-top:22px}.easier p{font-size:.9rem}.rest{font-size:.9rem;margin-top:24px}.setup-grid{display:grid;grid-template-columns:1fr 1fr;gap:42px}.setup-symbol{background:#e8f3fa;margin:0 0 20px;max-width:320px}.setup-symbol svg{display:block;width:100%;max-height:155px}.care{background:#fff2cc;border-left:5px solid #986300;padding:20px 24px;margin:24px 0}.care p{margin:8px 0 0}.lesson details{font-size:.85rem;border-top:1px solid var(--line);padding-top:14px}.lesson summary{cursor:pointer;min-height:44px}.lesson details p{margin-top:12px}.lesson-controls{position:sticky;bottom:0;background:#fff;border-top:2px solid var(--line);display:flex;justify-content:space-between;align-items:center;gap:15px;padding:16px 0;z-index:3}.lesson-controls span{font-size:.85rem}.primary{background:#17324d;color:#fff}.primary:hover{background:#146b9b;color:#fff}.research{padding:48px 0;border-top:1px solid var(--line);margin-top:35px;font-size:.9rem}.research article{padding:22px 0;border-bottom:1px solid var(--line)}.research article:target,.references li:target{background:#fff2cc}.research h3{margin-top:16px}.research a{overflow-wrap:anywhere}.references{padding-left:24px}.references li{margin:18px 0}footer{font-size:.8rem;padding-top:25px;padding-bottom:35px;border-top:1px solid var(--line)}.large-text{font-size:24px}#research,[id^=nhs],#world,#cochrane{scroll-margin-top:20px}@media(max-width:750px){header,main,footer{padding-left:20px;padding-right:20px}.intro{padding-top:24px}header{font-size:.8rem;flex-wrap:wrap}.movement,.setup-grid{grid-template-columns:1fr;gap:22px}.movement figure{position:static}.steps-nav{display:grid;grid-template-columns:1fr 1fr}.steps-nav a{font-size:.85rem}.lesson-controls .button{padding:10px 14px}.lesson-controls span{font-size:.75rem}.large-text .lesson-controls{flex-wrap:wrap}.large-text .lesson-controls span{order:-1;width:100%;text-align:center}}@media print{:root{font-size:13pt}header,.tools,.steps-nav,.lesson-controls,.skip,footer{display:none!important}.intro{padding-top:0}.lesson[hidden]{display:block!important}.lesson{break-before:page}.movement,.setup-grid{display:block}.movement figure{position:static;max-width:480px}.research{break-before:page}a{color:#17324d}.lesson details{display:block}.lesson details>*{display:block}.large-text{font-size:13pt}}
.followalong{margin:20px 0 48px;padding:28px 0;border-top:2px solid var(--line);border-bottom:2px solid var(--line)}.session-choices{display:grid;grid-template-columns:1fr 1fr;gap:18px;margin:24px 0}.session-start{display:flex;flex-direction:column;text-align:left;align-items:flex-start;gap:8px;background:#17324d;color:white;padding:25px}.session-start:hover{background:#146b9b}.session-start strong{font-size:1.6rem}.session-start span{font-size:1rem}.session-start small{font-size:.8rem}.session-safety{border-left:4px solid #986300;padding-left:18px;font-size:.9rem}.session-safety p{margin-bottom:0}.session-note{font-size:.8rem;color:#3e6479}#player-area{scroll-margin-top:15px}#session-video{display:block;width:100%;background:#17324d;border-radius:8px;max-height:78vh}.play-controls{display:flex;flex-wrap:wrap;gap:12px;margin:16px 0}#pause-session{background:#17324d;color:white;min-width:150px}#player-message{font-size:.9rem}.written-heading{font-size:1.3rem}.progression{padding:32px 0;border-top:1px solid var(--line);scroll-margin-top:20px}.progression li{margin-bottom:18px}.session-finished{scroll-margin-top:20px}@media(max-width:650px){.session-choices{grid-template-columns:1fr}.session-start{padding:20px}.play-controls button{flex:1;font-size:.85rem;padding:10px}.play-controls #pause-session{flex-basis:100%}#session-video{border-radius:0;width:calc(100% + 40px);max-width:none;margin-left:-20px}}@media print{.followalong{display:none}.progression{break-before:page}}

.session-running .lesson-controls{display:none!important}

#session-video{height:auto;object-fit:contain}