Avoid Atrophy!Movement breaks and stretching
Seated movement break
Movement break · about 2 min
A gentle break you can do without leaving your chair: ankles, a seated march, and shoulders. For days when standing breaks are not practical.
Round 1: Equipment: Sturdy chair. No equipment listed.
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Get reminders for this routineWhat to do
Seated break
- Ankle circles8 each side
Equipment: Sturdy chair.
How to do it
Sit and lift one foot off the floor. Draw slow circles with your toes, both directions, then switch feet.
Find a video - Seated march30 sec
Equipment: Sturdy chair.
How to do it
Sit tall near the front of a chair. Lift one knee, lower it, then the other, at a steady marching pace.
Find a video - Seated heel raise10
Equipment: Sturdy chair.
- Shoulder rolls10
No equipment listed.
How to do it
Lift your shoulders toward your ears, roll them back and down in a slow circle. Reverse direction halfway through.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.