Gentle movement for steadiness and ease
What this is
This is a 3-minute gentle movement reset you can do seated or standing.
It is designed to help you feel looser, steadier, and calmer in your body.
This is not a workout. It is a mini relief routine.
The 3-Minute Routine (follow in order)
1) 5 slow breaths (hands on belly)
Place one or both hands on your belly. Breathe slowly through your nose if possible. Feel the belly gently rise and fall.
Video: Belly breathing (hands on belly)
https://www.youtube.com/watch?v=7Ep5mKuRmAA
2) Shoulder lift and drop x 5
Lift both shoulders up towards your ears, then let them drop down slowly. Keep the neck relaxed.
Video: Shoulder shrugs
https://www.youtube.com/watch?v=ja_P3YhmAlE
3) Chin glide x 5 (chin tuck)
Without tilting your head up or down, gently draw your chin straight back, as if making a soft double-chin. Then relax.
Video: Chin tucks (chin glide)
https://www.youtube.com/watch?v=7rnlAVhAK-8
4) Ankle pumps x 20
Lift the front of your feet (toes up), then point toes down. Keep it smooth and controlled.
Video: Ankle pumps
https://www.youtube.com/watch?v=KxfFzSOAT7g
5) Hand squeeze and open x 8
Make a gentle fist squeeze, then fully open your hand and spread the fingers. Slow and controlled.
Video: Hand squeeze (you can do it without a ball)
https://www.youtube.com/watch?v=8h0tSMxLNG4
6) Finish with 5 slow breaths
Return hands to the belly and take five slow breaths again. Let your shoulders soften as you breathe out.
Video: Belly breathing again
https://www.youtube.com/watch?v=7Ep5mKuRmAA
What this reset may help with
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Neck and shoulder tension
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Slumped posture from sitting
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Stiff ankles and hands
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Feeling “switched on” or stressed
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A quick return to calm and control
Safety note
This is a gentle movement, but go slowly and stop if symptoms worsen. Consult your GP or physiotherapist if you have a medical condition, dizziness, recent surgery, or pain that does not settle.
Want a free Somatix taster session?
If your group or community would like a free 30-minute Somatix taster session in your area, you can contact me here:
Request a Free Taster Session:
https://enjoysmarthealth360.com/blogs/news/somatix-mini-relief-routine