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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!

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Chair Stretch

  1. Stand behind the chair, hands on the top for support.

  2. Stand with your feet a comfortable distance apart.

  3. Breathe in, making yourself taller.

  4. Breathe out and bend forward from your hips, keeping your back straight. Try to make your body flat like a tabletop.

  5. Use the chair to keep your balance, your arms straight down as you hold it.

  6. Hold a few breaths, then stand back up as you breathe in.

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.

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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.

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