Support

Each session is ten moves, one minute each. You get five seconds to get into position, then 55 seconds of guided work. Tap Start today's ten on the Today screen and follow the voice and the breathing circle. You can pause, go back or skip at any time.

It uses your setup answers and today's check-in. For example, period cramps or low energy suggest a Gentle day, and perimenopause suggests Bone & balance. You can always tap a different routine on the Today screen.

Tend swaps moves to keep you safe. If you have pelvic pain, squeezing exercises become release work. If you notice leaking or heaviness, or have low bone density, heel drops become wall sits. The moves also rotate from day to day for variety.

Start with Beginner (3-second holds) if you're new or unsure you're doing the exercises right. Move up when holds feel easy and you can fully relax after each one. You can change the level on the Today screen.

Open the You tab and tap Redo setup questions. To change today's check-in, tap Update on the Today screen.

On iPhone, open the You tab, turn on Daily reminder, and choose a time. Tap Allow when your iPhone asks about notifications. There's no reminder on days you've already done your ten minutes.

• Check Settings → Notifications → Tend on your iPhone and make sure Allow Notifications is on.
• A Focus mode, such as Sleep or Do Not Disturb, can hide notifications.
• Open Tend now and then. Each time you open it, it schedules the next two weeks of reminders.

• Make sure Voice guidance is on. You'll find it in the You tab, or at the bottom of the session screen.
• Turn up your volume during a session.
• If you're using Bluetooth headphones, check they're connected to your iPhone.

Yes. Open the You tab and choose Large or Largest under Text size. Tend also follows the text size you set in your iPhone's Settings.

Only on your device. Tend has no account and no server, and nothing you enter is sent anywhere. See the privacy policy for details.

Yes, if you set up your new iPhone from an iCloud or computer backup of your old one. Tend doesn't sync between devices.

Open the You tab and tap Erase my data. This deletes your answers, streak and settings from the device and can't be undone. Deleting the app does the same.

Tend is now an iPhone app, and the web version has been retired. Progress saved in the web app stayed in your browser and can't be moved to the iPhone app, so your streak starts fresh there.

Tend is a general fitness routine, not medical advice or treatment. Stop any move that causes pain. If you have leaking, pelvic pain, heaviness or a bulge, a pelvic floor physical therapist can check what your body needs. If you're pregnant or recently postpartum, get the all-clear from your provider first. If you have osteoporosis, ask your doctor which impact exercises are safe for you.