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What is a ‘movement snack’? Not unlike fidgeting, these exercises are brief, sometimes lasting just a minute or less, and can be sprinkled throughout your day without requiring special equipment or a change of clothes. According to a study in research journal Science, fidgeting can actually burn up to 350 calories a day.
Here we share some of our favourite ‘micro-movements’ from our Desk Yoga classes to help free up space in the joints and let go of muscular tension.
👊🏼 Wrist Rolls: Extend your arms forward, squeeze your hands into fists, and gently roll your wrists clockwise, then anti-clockwise.
🦶🏽 Ankle Circles: Lift one foot off the ground, point the toes, and rotate your ankle clockwise, then anti-clockwise. Switch feet.
👨🏻‍🦳 Head Tilts: Gently tilt your ear towards your shoulder, hold for a few seconds, and switch sides. Repeat, this time bringing your chin towards your shoulder.
🤷🏾‍♀ Shoulder Shrugs: Take a deep breath in and lift your shoulders towards your ears. Hold for a few seconds, and release with an exhale or a sigh.
🦵🏼 Seated Leg Lifts: While sitting, straighten one leg and lift it off the chair, hold for a few seconds, then switch legs. For a deeper stretch, flex the ankle.
🩳 Pelvic Tilts: Gently tip your pelvis forward to arch your lower back, then tilt it back to round your spine as you pull your lower abdominals in. Perform this movement slowly and smoothly for a minute to strengthen your core and relieve lower back tension.
🐈 Cat-Cow Stretch: Place your hands on your knees; on inhale, arch your back and look up, and on exhale, pull your belly in and round your back, tucking your chin.
🌪️ Seated Twists: Turn to one side, using your chair’s back for support. Hold this for a few deep abdominal breaths, then switch sides.
👡 Heel Raises: While seated, press down on your toes and lift your heels. Lower slowly with control. Repeat 20 times to boost lower leg circulation.
✏️ Shoulder Blade Squeezes: Imagine holding a pencil between your shoulder blades and squeeze them together. Hold for 10 seconds, release, and repeat.
Craving more movement snacks? We’ve got you covered. Book one of our signature Desk Yoga classes for your team.