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006: Ten Movements

Ten quick ways to move / feel better.

Jeremy Finch
Jeremy Finch
4 min read
006: Ten Movements

Here are ten movement ideas.

Minimal (or no) equipment required.

Our culture views self-care as a “luxury”.
I disagree. We all only get one body.

Some assumptions :

  • Humans have evolved to move
  • Most of us sit in front of screens
  • Mind and body are connected

Below are ten movement practices that work well for me.

Foam rolling:

  • The cheap way to get a daily massage
  • Roll the 'meat' of muscles (IT band, quads, lats, back, pecs)
  • When you find tense areas, pause and breathe

Joint circles:

  • 5-10 easy circles (each direction) at every joint
  • Move gently - should feel comfortable
  • Mentally scan the body

Foot rolling:

  • Foot roller best, lacrosse/golf balls ok  
  • Roll out arch, wherever feels good
  • Great to do in the AM, before bed


  • Active: Pull shoulder blades down your back, engage abs
  • Passive: Relax shoulders, keep core engaged (don't arch)
  • Vary wrist position, gradually increase duration

Warrior III (variation):

  • Hips are squared to ground
  • Micro-bend standing knee
  • Hold ankle to add a quad-stretch (hard)

Calf stretch:

  • Stagger the legs: Square hips, fold forward
  • Actively lift front toes up (slowly)
  • Hold onto a wall/chair for balance


  • Back: Chest up, square hips, align front knee over ankle
  • Side: In low 'horse stance', shift hips to each side - knees and ankles tracking in same direction


  • Helps 'reset' and awaken the body
  • Best combined with a good song 🎵

Relax your low back:

  • Lay on ground, pull one/two knees into chest
  • Slowly release low back towards the ground

Deep breathing:

  • Make exhale slightly longer than the inhale
  • Breathe slowly through nose (10-20x)
  • Release face tension (mouth, forehead, eyes)

Do a minute of each and finish all in ~ten minutes, or pick 2-3 and keep it short. Everyone's body, space and movement preferences are unique. Adapt, as needed.

You may enjoy 👇

026: Self-Care Series
Seven mindful movement prompts and simple daily exercises.

072: Wrists and Hands
Six exercises for your wrists and hands.
039: Pull-ups
Pull-up tips and progressions.
084: Sitting Without Furniture
Ten alternatives to sitting in chairs 🪑

056: Exercise Routine (I)
A video snapshot of my current “movement diet”.
061: Exercise Routine (II)
Some of the movements I’ve been drawn to lately.
067: Exercise Routine (III)
An assorted workout.

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