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Just One Move - Movement Snack

Stretching + Mobility #3

Gentle stretches to loosen up your body. Breathe deep and find your calm.
Movement 1 of 1

Seated Cat Cow

Take a breath and move your spine!

Instructions

  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds

Make it your own

  • Try the cat cow on your hands and knees on the floor

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Small wins,
big smiles!

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

Elaine

December 2, 2025

Today was snowy outside. I spent the morning looking at the snow out the window, then decided to get outside to enjoy the fresh snow. Walking in the cold air was so refreshing!

Carole

November 3, 2025

I have recently added bird dogs and glute bridges to my weekly routine. I am finding that I have less discomfort and n my lower back after my walks. I believe this small addition has made a big change for me.

Charron

October 21, 2025

Today, even though I’m getting over the flu, I was able to do 30 minutes of low intensity Zumba. It felt good to move.

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