Revitalize and Unwind: The Power of Post-Work Movement

These few, easy moves can be lifesavers if you’ve been sitting at a desk all day, working at a computer, driving: when tension has built up in your body - especially in the neck and shoulders! The aim is to get you moving and releasing tension; but of course be safe in your body - if anything is too much or not right for you then skip it.

1. Stand extra tall feeling like you are pushing your legs long down into the floor with your heels together and toes a little apart. Pull your stomach in and up and lengthen as much of your spine to the ceiling as you can. Bring the arms up in front of you with palms up. Swing the arms down and back. Bringing the arms back up, turn the palms down and bend at the elbow to pull the elbows back. Repeat 5-10 times. 

2. Standing extra tall again (making sure you have space around you). With your palms facing forwards, start to circle one arm up and back and around as fast as possible keeping your feet planted to the floor and your spine long and tall, 5-10 times, then repeat with the other arm. 

3. Standing extra tall again but this time with your back against a wall (your feet a little forwards of the wall so you can get your lower back supported into the wall). Pressing your feet into the floor and pulling your stomach up and back into the wall start to roll your spine (from the head downwards) towards the floor letting the arms and neck be tension free - then rolling back up aiming to bring each vertebrae of your spine into the wall one at a time). Repeat 3-5 times. 

4. Come down to a small frog squat with your hands on the floor, arms between your knees. Bounce your bottom gently up and down a few times (as knees and hips allow) and then press your heels to the floor, pulling your stomach in to try to straighten your legs without lifting your palms from the floor. Repeat 3-5 times. Then roll yourself back up. 

5. The most vigorous one of all but very fun, just go careful and miss if any of the previous 4 were not right for you). Stand with feet shoulder width or more apart, bend forwards with relaxed knees, arms and shoulders making sure to use the stomach pulling in to support your back. Let the arms and legs be soft and bouncy. Swing your arms to the right and left a couple of times (letting your body move with them if it feels good). Then if it feels right for you, when you swing to the right go up and around with the arms as you come up to stand, coming down to circle around the opposite way. 

Your 5-step post-work revitalise and unwind