Flow Over Force
Sitting isn’t the new smoking—it’s the new opportunity to sneak in micro‑movement. Five two‑minute flows, performed every hour, reduce stiffness and boost cognition. Track reps with motion‑detecting fitness apps offered on GetnGoods for fast milestone credit. Try these at your desk or anywhere you feel like you need a moment to move.
The 5×2 Mobility Circuit
- Neck Wave
Slow, controlled circular movements of your head and neck, gently exploring your full range of motion. Imagine drawing a small circle with your nose. Relieves tension in the neck and upper shoulders, improves posture, and increases blood flow to the head, which can reduce headaches and improve focus.
- Scapular Rolls
Rolling your shoulder blades (scapulae) in a circular motion, both forward and backward. Think of shrugging your shoulders up, back, down, and then forward. Mobilizes the upper back and shoulder joints, counteracting the hunched posture common with desk work. This can alleviate upper back pain and improve overall shoulder health.
- Seated Hip Opens
While seated, bring one ankle to rest on the opposite knee, creating a "figure four" shape. Gently lean forward to deepen the stretch in your glute and hip. Repeat on the other side. Stretches the hip flexors and glutes, which can become tight from prolonged sitting. This helps prevent lower back pain, improves hip mobility, and can enhance circulation to the lower body.
- Standing Calf Pumps
Standing with your feet hip-width apart, slowly lift onto the balls of your feet, then lower back down. You can do both feet at once or alternate. Activates the calf muscles, acting as a "second heart" to pump blood back up to the heart. This can reduce swelling in the ankles and feet, improve circulation, and combat fatigue in the legs from prolonged sitting.
- Finger Flex Flows
Gently stretching and flexing your fingers and wrists in various ways. This can include making a fist and spreading your fingers wide, or gently pulling your fingers back to stretch your forearm. Relieves tension in the hands and wrists, which can build up from typing and mouse use. This helps prevent conditions like carpal tunnel syndrome, improves dexterity, and increases blood flow to the extremities.
