Movement For The Modern Workplace

Movement doesn't have to be loud, sweaty, or time-consuming.

It just has to happen, often and with intention.

In a world of long meetings, tight deadlines, and hours spent at desks, our bodies crave small, meaningful movement. Not perfect posture, not 10,000 steps. Just simple shifts, fidgeting movements, and breath that reconnect you to your body.

It is not about exercising more. It's about moving more in ways that fit seamlessly into your day. Because the best posture is your next one. and the healthiest body is one that moves.

Movements

• 'Phoebe'

  Doing the classic Phoebe.

• Crouching

  Crouching

• Deadlift with stick

  Deadlift with stick

• Fling your arms

  Fling your arms

• Lift your arm

  Lift your arm

• Neck owl

  Neck owl

• Neck scoop

  Neck scoop

• Neck side to side

  Neck side to side

  Sit or stand, place your hands on your hips. Turn your neck side to side. Turn your neck all the way to look over your shoulder, enough to move the upper part of your back. A simple five seconds of movement during your work day.

• Roll your hips

  Roll your hips

• Roll your shoulders

  Roll your shoulders

• Shoulder crank

  Shoulder crank

• Slouching

  Slouching is as basic as it comes, whilst sitting, slouch your lower back.

• Smarties tube twist

  Smarties tube twist

  Sitting or standing, raise your arms above your head. Imagine you are in a smaties tube, twist your upper body involving your ribs and belly in the twist.

• Squat with stick

  Squat with stick

• Standing and sitting

  Standing and sitting

• Step over stick

  Step over stick

• Stick your chest out

  Stick your chest out

• Sway your arms

  Sway your arms

  Standing, sway your arms backwards and forwards. Be free with the movement, allow your arms to sway enough so that it creates movement in your body, all the way down to your big toes.

• Tie your shoe lace

  Tie your shoe lace

• Turtle neck

  Lean forwards and stick your neck out, and then squash it in again.

• Upper back rotation with or without stick

  Upper back rotation with or without stick

• Upper back side to side

  Upper back side to side

• Upper back slouch

  Upper back slouch