Stand up! Reach both arms high above your head, rise onto your toes, and make yourself as long as possible. Hold for 10 seconds, then release with an exhale. Repeat 5–6 times. Variation: reach one arm diagonally up and the other down for a lateral side stretch. Activates circulation and wakes up the body after prolonged sitting.

Stand upright, arms extended to the sides at shoulder height. Rotate arms slowly backward: 15 sec small circles, 30 sec large circles, 15 sec small again. Consciously pull shoulder blades toward the spine throughout. Optional: gently march in place at the same time. Strengthens the often-neglected upper back muscles.

Hands on hips, feet shoulder-width apart. Slowly circle the hips – 30 sec in one direction, 30 sec in reverse. Then pelvic tilt: gently rock the pelvis forward and back, 10 repetitions. Releases tension in the hip flexors (iliopsoas), which shorten with prolonged sitting. Keep the movement slow and deliberate.

Take a large step forward. Keep the back heel flat on the floor. Press gently into the front knee – feel the stretch in the back calf and Achilles tendon. Hold 30 sec, switch sides, 2 rounds per side. Variation: hold a chair for balance, raise one heel and lower it (calf raises) – activates and stretches simultaneously.

Sit or stand upright. Box breathing: inhale for 4 sec – hold for 4 – exhale for 4 – hold for 4. Do 4–5 rounds. This technique activates the parasympathetic nervous system, measurably reduces cortisol, and improves cognitive availability for the hours ahead. The ideal close to a movement session.