🌞 Gentle Energy Boosting Routine
Duration: ~7–10 minutes
Best time: Morning or early afternoon
What you’ll need: A stable chair, open space, and soft natural light if possible
1.
Seated Side Reach & Twist
(1 min)
Sit tall with feet flat on the floor
Reach your right arm up and over for a side stretch
Breathe deeply into your ribcage
Return to center and repeat on the left
Then place right hand on left knee for a gentle seated twist. Hold 2–3 breaths. Repeat other side.
🪷 Why it helps: Opens the spine and lungs, gently activates your core and breath.
2.
March & Reach
(1–2 min)
Stand behind your chair or stay seated
March slowly in place, lifting knees slightly
Alternate lifting arms overhead (like a big morning stretch)
Optional: Sway side to side
💫 Why it helps: Light cardio-style movement to elevate circulation and mood.
3.
Wall Push-Ups or Counter Press
(1 min)
Stand at arm’s length from a wall or countertop
Place hands shoulder-width apart
Inhale as you lower your chest
Exhale as you gently push back
Repeat 8–10 reps
💪 Why it helps: Builds upper body strength and re-energizes the arms and shoulders.
4.
Shake It Out
(30 sec–1 min)
Gently bounce your knees
Shake out your hands, wrists, elbows
Let your jaw relax and your face soften
🎶 Optional: Play soft instrumental music or a favorite upbeat tune
🌀 Why it helps: Releases tension and resets your nervous system.
5.
Grounding Breathwork
(1–2 min)
Place one hand on your heart, the other on your belly
Inhale through the nose for 4 counts
Hold for 2 counts
Exhale through the mouth for 6–8 counts
Repeat 3–4 rounds
🌱 Affirmation: “My energy flows gently and steadily today.”
🌿 Suggested Closing Ritual
Light a candle, sip warm tea, or write down one word for how you want to feel today. This turns your movement into a mindful ritual.