Movement

Gentle movement in a small space

7 min read

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Stress lives in the body — in the jaw, the shoulders, the low back, the hands. Movement gives it somewhere to go. Everything here fits in the space beside a bunk or next to a chair, and can be done in regular clothes.

Start with the neck and shoulders

1Drop your chin slowly toward your chest. Wait for three breaths.
2Roll your head slowly to the right. Wait. Then to the left. Wait.
3Lift both shoulders toward your ears on an in-breath. Let them drop on the out-breath. Repeat five times.

Open the chest

Bracing rounds the shoulders forward. Lace your fingers behind your back, or hold your elbows, and gently draw the shoulder blades toward each other. Breathe into the front of the chest for five slow breaths.

Standing forward fold

Feet hip-width, knees soft, fold slowly forward and let your arms and head hang. Do not force it. Stay for five breaths, then roll up one vertebra at a time. This is one of the fastest ways to settle a keyed-up body.

Slow walking

If you have a yard, a corridor, or even six steps of floor, walk slower than feels natural. Match your steps to your breath: three steps in, three steps out. Ten minutes of this is a practice, not a shortcut.

Tai chi and qigong basics

These traditions are built for exactly this: small movements, upright posture, breath and motion together, no equipment. Rising and sinking with the arms while breathing slowly is enough to begin. The Move section has guided sessions you can follow.

Move within a comfortable range. If something hurts, stop, and talk with medical staff before continuing.

Try this now

Lift your shoulders on an in-breath, drop them on an out-breath. Five times.

Open gentle movement

General wellness information, not medical, mental health, or legal advice. If something will not pass, tell medical staff, a counselor, a chaplain, or someone you trust.