Hourly (kinda) nudge to get up and move

[movementnudge]

Posting an hourly reminder (kinda) to get up and move. Do what you can. I know not everyone will be able to do everything, but trying is better than not. And a half ass is better than no ass! So if 10 squats isn't possible, try 2. If 10 jumping jacks isn't possible, do 10 step jacks or seated jacks.

Since I'm mostly able bodied, what I'm sharing may not be accessible for all. But I've done my best to keep an eye out for accessible movements. If you've got suggestions for staying active, please share them! And never hesitate to tag me in something you might think is helpful for others. I'd rather be tagged in something 10 times than not see something that might be useful.

But ultimately, I just want to keep us all moving. The most important part is to not let yourself get sedentary. We're all on this journey together!

If you're looking for other self care reminder accounts like this, check out this post!

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Movement nudge!

Source

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Movement nudge, line dancing!

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Movement nudge!

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Movement snack!

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Movement nudge!

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Movement nudge!

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Do you have physio exercises to do?

If no, movement nudge! 🤸🏻‍♀️

If yes, do those exercises! It'll help! 💪

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Movement nudge, figuring out your squat.

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Movement nudge, resistance training

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Movement nudge, coach John makes the period stretches more accessible

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Reminder these stretches are to be done between periods. Nit that they can't help during. But to get the most out of them, do between periods. And there was a comment that said, these stretches may hurt more if you do them during if you have endo.

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Movement nudge!

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[fucking-relax]

nerve stretch and glide

(modified from a bigger post)

T-pose/sitting variation

extend arms out in a T-pose; face forward and shoulders back

rotate one thumb up and the other thumb down; turn your head to face the up thumb

move your arms up and down a bit until you feel a nerve running from your armpit to your palm

return to step 1's default T-Pose and repeat a mirror of steps 2 and 3, facing the up thumb previously down

continue to alternate for ~1 minute

sitting down, put the first down thumb hand firmly under your butt; your arm should be parallel to your side.

keeping shoulders back, use your opposite hand to gently pull your head to the side for 30 seconds

repeat a mirror of steps 6 and 7

occupational therapist variation

bonus 6 step: with arm in the same position, tilt your head towards the opposite side for a few seconds

👍 give yourself a double thumbs up 👍

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Movement nudge!

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Movement nudge

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[fucking-relax]

Hip Stretches 🦛

generally, hold 30 to 60 seconds

🦒 stuck standing?

spread legs a comfortable distance apart and clasp hands behind back, then slowly bend forward (arms are free to move with shoulders going forward; our focus is on hips)

similar leg spread but hands pressed together in front, then squat down as far as comfortable

🌉 free to use floor?

from belly, place hands under shoulders then slowly push your torso up while keeping hips planted on ground; adjust as needed to feel stretch in hips and remember to not strain the spine/neck

from back with knees bent, engage your butt muscles to assist lifting hips up until there is a "ramp" from knees to shoulders (held bridge pose helps stretch muscles while repeating bridge pose helps build muscles. probably)

from back with knees to chest, clasp hands around the middle of one thigh and let legs fall back til arms are comfortably straight, then bring the other leg up to fold so ankle crosses over held thigh (makes a 4-like shape, where top of number is hips and pointed leg is the side of the hip you'll feel The Stretch in). repeat for other side!

🦋 butterfly seating?

tis ideal on floor where feet are pressed together and brought close to hips, but from a chair you can spread legs as far as comfortable and do the same straight-back bend forward

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Movement nudge!

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