5 Gentle Movements to Do Anywhere

Here are five gentle movements to do throughout the day today. Aim for one movement every 30–60 minutes.

1. Shoulder blade squeezes.

Sit or stand tall and gently squeeze your shoulder blades together. Hold for a few seconds, then release.

2. Toe taps.

Tap one foot forward, back, or to the side. Alternate feet. You can even do this sitting down.

3. Hip circles.

Hands on hips, slowly circle in one direction, then the other. 

4. Incline push‑ups.

Use a wall, counter, or sturdy table. Keep your body in one line. 

5. Seated or standing spinal twists.

Gently rotate your torso and pause for a breath on each side.