Let's face it: many of us sit too much and we're all a bit stiff and tight after sitting for long periods (except for my energetic 2-year-old, of course). But what if I told you that taking small breaks to move throughout your day could make a significant impact on how you feel and move—not to mention giving your mental health a boost? “Movement snacks”, AKA small 3-5 minute (or other shorter to longer duration) bite size movement breaks to get up and get some motion are incredibly underutilized. Many of us are stuck in the thought that it needs to be a tough workout or really long brisk walk or cardio to make an impact on how your body feels. The thing, is, 3-5 minutes every 1-2 hours makes up almost 20-60 minutes of extra motion each day that you may not be getting to help your body be its best.

In this week’s DIY mobility focused practice, we showcase a short and simple routine for those that can unglue from the desk as well as for those who are just krazy glued to that monitor. We kept is fairly simple this week, but look for more to come along with specific routines and “micro workouts”. Give it a watch from your desk, then GET UP and give it a go. .

If you missed our last article on the life changing potential of more steps in your day (that you can also do as a movement snack), follow this link.

Welcome to the world of "movement snacks"—little bursts of activity that can do wonders for your body and mind. This week we keep it brief and centered around the desk and seated position at the keyboard.

Get Up and Move

When you can peel yourself away from the chair, go for a bigger movement snack:

• Desk Blocked Thoracic Rotation: Use your desk to block other movement and get a big twist through the mid and upper back. Use your elbow and shoulder blade to lead but make the spine twist.

• Desk Support Cat Cow: Perch up on the desk or floor to segmentally flex and extend your vertebrae.

• Boot Strapper: Drop that booty low and keep that chest high in the bottom, stretch hammies on the way up.

• Split Stance Pulse Flow: Get into a split stance and add some pulses with rotation of the spine. Cue in some arm rotations to engage your core and lead the rotation through your entire body.

• Down Dog Up Dog: Open and close the hips and shoulder while getting some motion through the spine. Feels good on those wrists and hands if they’ve been typing for a while.

• Creative Movements: Find what feels good—maybe it's a stretch, maybe it's a dynamic move. The goal is to engage your muscles and keep moving.

• Go for a walk??

These activities do more than just stretch your muscles; they get your blood flowing and invigorate your body, helping you feel more alive and ready to tackle your tasks.

Movement Snacks at Your Desk

Absolutely stuck at the keyboard? No worries, we've got you covered with some simple but effective moves here too:

• Half Kneel Flosses: While on your laptop, try changing your position into a partial half kneel. Push a ball off your foot into the floor or wall behind you to activate those glutes.

• Lateral Hip Glides: Glide your hips side to side to loosen up. You can use this in your flosses too

• Seated Hip Rocks: Roll the hips and spine forward and backward pressing bottom foot into floor.

• Seated Cat Cow: Segmentally roll the spine while seated and coordinate breathing.

• Spine Flow: Incorporate some spine movements with side bends and rotations to keep your back flexible.

These quick movements can break the monotony and help you feel more refreshed and energized even if you can’t break free just yet.

Breaking Free from the Desk

One major challenge for us keyboard warriors is the constant narrative that we need to get everything done now, which keeps us glued to our screens. Meetings, deadlines, and tech dependence can make it tough to step away. But trust me, breaking free for a few minutes every 1-2 hours is worth it. Even a 3-5 minute movement snack can make a big difference. And if you can spare more time, go for it! Remember, these small breaks can make up to 60 minutes (1hr) of movement you weren’t getting before and e guarantee you will feel much better for it.

Embrace Micro Workouts

For the busy bees who want to stay active throughout the day with a little extra punch of intensity, micro workouts are your new best friend. These short, intense bursts of exercise are perfect for those small breaks. Plus, they're fantastic when you're traveling or enjoying the great outdoors during the summer months. We will get into this shortly as they can be real game changers as well.

Stay tuned for more on micro workouts, and remember: a little movement goes a long way. So take those breaks, get your body moving, and feel the difference in your day!

Call to Action/Movement

Start integrating these movement snacks into your daily routine. Doing this literally each day can have profound impact on how you feel and move going forward. It’s not temporary “fix” stuff. Make it routine and watch it pay off in dividends. We live by this. Pay attention to how they make you feel, both physically and mentally. And don’t hesitate to get creative with your movements either. Just because we did some simpler movements in this video does not mean that is specific to what YOU NEED to do. Do what feels good and explore. If it feels sketchy then back off. Share your favorite movement snacks or any new ideas you come up with too—we would love to hear from you! Let’s keep each other motivated and moving.

Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.

As always, we will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these, let us know.