Master the Art of Moving Well Every Day

Cut Down on Prolonged Sitting

• Take a break from sitting every 20 to 30 minutes by standing, stretching, or taking a short walk.
• Keep your hips slightly higher than your knees to ease pressure on your lower back.
• Alternate between sitting, standing, and leaning to vary your posture.

Load the Washing Machine Safely

• Use a hip hinge rather than rounding your back.
• Step one foot forward to create space and reduce strain.
• Keep the laundry close to your body when lifting.

Carry Shopping Bags Evenly

• Distribute the weight evenly between both hands.
• Hold heavier items close to your torso.
• Lift using your legs and hips, not your lower back.

Improve Your Walking Technique

• Maintain a relaxed, natural stride without overextending.
• Keep your ribcage aligned over your pelvis to reduce back tension.
• Let your arms swing naturally to help with balance and rotation.

Use Your Hips for Everyday Bending

• Hinge at the hips when picking up items or tying your shoes.
• Keep your spine long and let your glutes take the strain.
• Avoid bending primarily from your spine repeatedly.

Stand with Active Support

• Distribute your weight evenly through both feet.
• Engage your glutes and lower abdominal muscles lightly.
• Avoid locking your knees or leaning onto one hip.

Reach Overhead Safely

• Keep your ribs down and avoid flaring your chest.
• Use a step stool instead of overstretching.
• Move from your shoulder blade, not just your arm.

Get Out of Bed with Control

• Roll onto your side first, then push up with your arms.
• Avoid sitting straight up abruptly.
• Move slowly and gently first thing in the morning.

Lift Children or Pets Safely

• Hold them close to your body before lifting.
• Use a squat or hinge technique depending on their height.
• Pivot with your feet rather than twisting your body.

Break Up Repetitive Tasks

• Change your position regularly when cooking, gardening, or cleaning.
• Switch sides when kneeling or leaning.
• Use both hands for tasks you usually do with one.

Use Your Breath to Support Movement

• Exhale gently during exertion.
• Keep your breathing continuous—avoid holding your breath.
• Diaphragmatic breathing helps reduce tension in your back and hips.

Build Awareness, Not Perfection

• Pay attention to how your body feels during daily activities.
• Small, frequent adjustments lead to long-term improvements.
• Focus on smooth, controlled movements rather than speed.

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