Move of the Week
Table Top Pose, is one of the poses which helps to balance and stretch the muscles gently from head to toe. It reduces tension in the arms, shoulders, hips, and spine and makes it feel more balanced. Try this stretch if you've sat at your desk a lot today. Try it if you've worked out and need a good hamstring stretch. Do it if you're carrying today's stress in your shoulders and neck. Breathe deeply and exhale slowly for minimally 5 breath cycles. Use your breath to soothe your nervous system and simply become aware of muscles being relaxed in the process. Enjoy 10 rounds and aim for 3 days this week!
Chair Stretch
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Stand behind the chair, hands on the top for support.
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Stand with your feet a comfortable distance apart.
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Breathe in, making yourself taller.
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Breathe out and bend forward from your hips, keeping your back straight. Try to make your body flat like a tabletop.
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Use the chair to keep your balance, your arms straight down as you hold it.
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Hold a few breaths, then stand back up as you breathe in.
Move of the Week
Pushups are one of the best home exercises because they use your own body weight, so you don’t need any equipment at all. They work your chest, shoulders, arms, and core all at the same time, helping you build strength for everyday movements like pushing doors, getting up from the floor, or lifting things. You can also easily change how hard they are by doing them on a wall, a counter, or your knees. They’re a great option whether you’re just starting out or already strong.
Improve your Strength with this Pushup Progression Plan
Here’s a simple progression you can follow to move from wall pushups to knee pushups:
1. Wall Pushups
- Stand facing a wall, arms straight, hands on the wall at chest height and shoulder-width apart.
- Walk your feet back a little so your body is at a slight angle.
- Bend your elbows and bring your chest toward the wall, keeping your body in a straight line from head to heels.
- Push the wall away and return to your starting position.
- Start with 2–3 sets of 8–10 reps.
2. Deeper Wall Pushups
- Step your feet a bit farther away from the wall so your body is at a steeper angle.
- Repeat the same motion, keeping your core tight and neck in line with your spine.
- Aim for 2–3 sets of 8–10 reps. When this feels steady and strong, move on.
3. Counter or Table Pushups
- Place your hands on a sturdy counter or table, a little wider than shoulder-width.
- Walk your feet back so your body forms a straight line from head to heels.
- Bend your elbows, lowering your chest toward the counter while keeping your elbows angled slightly back, not flaring straight out. Push back up to your starting position. Try 2–3 sets of 8–10 reps.
4. Lower Surface Pushups (Bench or Sturdy Chair)
- Place your hands on a lower, stable surface like a bench or sturdy chair.
- Keep your body in a straight line, core engaged, and neck in line with your spine.
- Lower your chest toward the surface, then press back up.
- Do 2–3 sets of 6–8 reps.
5. Knee Pushups on the Floor
- Come down to the floor on your hands and knees.
- Walk your hands forward and bring your hips forward so your body forms a straight line from your head to your knees.
- Place your hands slightly wider than shoulder-width.
- Bend your elbows, lowering your chest toward the floor while keeping your core tight and neck in line with your spine.
- Push back up to your starting position.
- Start with 2–3 sets of 6–8 reps.
Always move at your own pace. Stay at each step until it feels comfortable and controlled before moving to the next one.
All Movement is Good Movement
Movement doesn't have to happen in a gym to make a difference. A walk around the neighborhood, stretching in your living room, dancing in the kitchen, or exploring a hiking trail all count.
Every step, every stretch, and every moment you choose to move is an investment in your health.
The goal isn't perfection, it's progress.
Find activities you enjoy, celebrate what your body can do, and remember that every bit of movement brings you closer to a stronger, healthier, and more energized you.
Daily Tips for Moving Well
Small adjustments to your technique can make a world of difference. These simple, effective habits help you move with greater ease and safety every single day.
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Deep Breathing Technique: Inhale slowly through your nose to fill your lungs, helping your body stay relaxed and focused during any activity.
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Posture Check-In: Imagine a string gently pulling the top of your head toward the ceiling to keep your spine tall and balanced.
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Moving with Control: Focus on slow, deliberate motions rather than speed. This builds strength while protecting your muscles.
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Moving Safely: Soften your floor with a non-slip mat or wear supportive shoes to create a stable environment for your workout.
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Modifying for Sore Joints: Listen to your body and shorten your range of motion if you feel discomfort. Gentle movement is better than no movement.