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Hourly (kinda) nudge to get up and move

@movementnudge

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Posting an hourly reminder (kinda) to get up and move. Do what you can. I know not everyone will be able to do everything, but trying is better than not. And a half ass is better than no ass! So if 10 squats isn't possible, try 2. If 10 jumping jacks isn't possible, do 10 step jacks or seated jacks.

Since I'm mostly able bodied, what I'm sharing may not be accessible for all. But I've done my best to keep an eye out for accessible movements. If you've got suggestions for staying active, please share them! And never hesitate to tag me in something you might think is helpful for others. I'd rather be tagged in something 10 times than not see something that might be useful.

But ultimately, I just want to keep us all moving. The most important part is to not let yourself get sedentary. We're all on this journey together!

If you're looking for other self care reminder accounts like this, check out this post!

#Movement nudge#Mod speaks
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Movement judge, hip and ankle mobility!

We lose the MOST mobility in our hips, knees & ankles as we’re getting older - and this 👆 very simple movement that you can do right in your kitchen (or bathroom!) helps fend off that mobility loss.

👉 Whether you’re 40 or 70, you should do a few of these every day. Build up to doing 10 reps in a row, slow and controlled (don’t just drop!), and gradually use less and less of the assistance from the counter.

🥴 “But Megan - I have bad knees…I can’t squat even close to that deep!” That’s ok!! Start with what you CAN do without pain, even if that’s just squatting down a little bit. Holding on to the counter really helps to offload some of your weight to assist you. Over time, you’ll build your strength and joint mobility. Soon you’ll be squatting just like this! X

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betrayed: sitting begins to hurt

the only consistent treatment i can find is preventively move while still in uncomfortable phase. but since i need a literal comfort check reminder and timers eventually become ignorable:

build movement into routine

sitting on transit? after every few stops, change sitting posture. try bending spine in different directions for relief but stop if it's painful.

at a desk? after finishing a task or a glance at the clock, get up and walk around or wiggle.

writing? move around when thinking and every StimuWrite goal met, celebrate with it ٩( ᐛ )و

comfiest seat ever? gotta move then too but damn, good luck. hopefully training in recognizing Moveable Moments in other routines will help in new or comfortable situations

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nerve stretch and glide

(modified from a bigger post)

T-pose/sitting variation

  1. extend arms out in a T-pose; face forward and shoulders back
  2. rotate one thumb up and the other thumb down; turn your head to face the up thumb
  3. move your arms up and down a bit until you feel a nerve running from your armpit to your palm
  4. return to step 1's default T-Pose and repeat a mirror of steps 2 and 3, facing the up thumb previously down
  5. continue to alternate for ~1 minute
  6. sitting down, put the first down thumb hand firmly under your butt; your arm should be parallel to your side.
  7. keeping shoulders back, use your opposite hand to gently pull your head to the side for 30 seconds
  8. repeat a mirror of steps 6 and 7

occupational therapist variation

bonus 6 step: with arm in the same position, tilt your head towards the opposite side for a few seconds

👍 give yourself a double thumbs up 👍

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Unfortunately everyone was right that exercise is good for you the ableds just kept leaving out the part where it's not supposed to Actually Hurt You

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And they'll tell you it's supposed to hurt but they're lying. When ableds talk about "feel the burn 🔥💯💪" they mean the mild discomfort of engaging your muscles. Able bodied people don't know what pain is never forget the ableds don't know what pain is

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Like they either mean mild discomfort or they're peddling eating disorders. And these are both Lying To You

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I really recommend @movementnudge if you want a place to start that shares a lot of resources specifically about avoiding pain.

I'm not on TikTok anymore, but InFlowWithAlli has casual 1-3 minute movement moments and chats through them, it's nice. Reyna Cohan is on Tiktok and YouTube and has many short and long form videos, and I really love the one minute to feel less like shit videos on TikTok, not sure if they're on Shorts or anything.

And then this is really the guy of all time

Also, LOOK UP OLD WORK OUT VIDEOS ONLINE

Richard Simmons! Tae Bo! Denise Austin! Obviously eating disorders and fatphobic and ableist marketing have existed forever, but you'd be really surprised to learn how recent brutal fitness influencer stuff is!

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Movement nudge, flexi edition.

X

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Two things: DONT pulse, only hold. Do multiple shorter holds if you need to but do a static hold, no pulsing. When pulsing, you can inadvertently hurt yourself by over-stretching. Source

Second, please be WARM when you stretch!! Dont stretch cold muscles! You can warm up with dynamic stretching or some light work like walking/jogging, jumping jacks, etc.

as with most things on social media, yall gotta be taking tiktokers with a grain (or several) of salt. Just because someone is flexible or strong doesnt mean they know what they're talking about, so learn from many sources and do some research!