Healder: 5-Min Pain Relief
Healder: 5-Min Pain Relief Summary
Healder: 5-Min Pain Relief is a ad-supported, with in-app purchases iOS app in Health And Fitness by TURGUT SONMEZ. Released in Oct 2025 (6 months ago). Store metadata: updated Nov 5, 2025.
Store info: Last updated on App Store on Nov 5, 2025 .
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App Description
Meet Healder — 5-Min Pain Relief, your daily home physio companion for back, neck, shoulder, knee and more. Build safe, bite-size routines to loosen stiffness, strengthen weak links and improve posture — all in just 5 minutes a day. Rooted in physiotherapy principles and everyday movement science.
WHY HEALDER
• Targeted relief: Choose Neck, Shoulder, Upper/Lower Back, Chest, Abdomen, Hip, Knee, Foot & Ankle, Elbow/Forearm, Hand/Wrist, or Full-Body.
• Condition programs: Plans for cervical/lumbar disc herniation, sciatica, frozen shoulder, shoulder impingement, patellofemoral pain, knee osteoarthritis, plantar fasciitis, carpal tunnel, piriformis issues, rounded shoulders, thoracic kyphosis, mild scoliosis, flat feet and more.
• 5-minute sessions: Short, stackable workouts you’ll actually finish.
• Clear guidance: Step-by-step cues for safe form.
• Progress you can feel: Track streaks, sets/reps and mobility.
• Reminders: Stay consistent without nagging.
• Minimal gear: Most routines need no equipment.
WHAT YOU’LL DO
• Mobilize: neck rotations, cat–cow, wall angels, seated lumbar rotations, ankle circles.
• Stretch: hip flexor, hamstring, chest/doorway, Achilles/calf, piriformis, lat stretch, child’s pose, full-body stretch.
• Strengthen: glute bridge and bridge, bird dog, rotator cuff isometrics, theraband rows/chest press, prone T/Y/W, shoulder press, crunches, reverse crunch, leg raises; isometric work for neck, knee, elbow, wrist and ankle.
• Stabilize & balance: single-leg balance, balance board, plank, side plank, dead bug, hollow hold.
PROGRAM COLLECTION (EXAMPLES)
• Spine: Cervical & lumbar disc herniation, thoracic kyphosis, mild scoliosis.
• Posture: Rounded shoulders, upper crossed syndrome, postural dysfunction.
• Joint: Frozen shoulder, shoulder impingement, patellofemoral pain, knee osteoarthritis, tennis elbow.
• Muscle/Nerve/Structural: Piriformis syndrome/tightness, sciatica, plantar fasciitis, flat feet (pes planus), carpal tunnel.
HOW IT WORKS
1. Pick your goal or area (e.g., “Lower back pain”).
2. Start a guided 5-minute plan blending mobility, flexibility, strength and stability.
3. Follow simple timing and form cues; everything is paced for you.
4. Use reminders and streaks to build the habit; add sets when you have time.
WHY 5 MINUTES?
A quick routine reduces friction, fits any sche