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Just One Move - Movement Snack

Stretching + Mobility #1

A few moves to loosen up from head to toe. Start your day, take a break, or close it out with some simple stretches!
Movement 1 of 1

Seated hip stretch

A gentle way to stretch the hips!

Instructions

  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Lifting one leg, cross and rest your ankle on your opposite knee
  3. Hold for 15-30 seconds
  4. Switch sides and repeat for 1-3 rounds per side
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Lifting one leg, cross and rest your ankle on your opposite knee
  3. Hold for 15-30 seconds
  4. Switch sides and repeat for 1-3 rounds per side

Make it your own

  • Keeping your back straight, lean forward slightly for a deeper stretch

 

  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Lifting one leg, cross and rest your ankle on your opposite knee
  3. Hold for 15-30 seconds
  4. Switch sides and repeat for 1-3 rounds per side

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Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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