No worries! You just have to incorporate some Home Routines into whatever activity you are doing at this moment. For example:

• Practice The Thread (seated) when you are working at your desk.

• Practice the Neck-Pecs release when you are looking at the computer or waiting for the light to turn green.

• Practice The Thread and activate "The J" when you are in line at a grocery store, walking, going up/down stairs or in the kitchen.

• Release muscle knots when talking on the phone, watching TV, cooking or waiting for your food to be warmed up in the microwave.

• Observe your body every time you pass by a reflecting surface. Are your shoulders shrugged/misaligned or is your head forward?

• Short muscle release routine followed by a few dynamic stretches. Focus on a single area (e.g. forearms, neck-pecs, hip flexors or calves)

OR

• Hang from a chin up bar for as long as you can, allowing the toes to touch the floor. Relax and let your body sink (drop lower) with every breathe.

OR

• Practice The Thread routine with a diaphragmatic breathing in a standing position.  

• Enjoy a longer muscle release followed by dynamic stretches. Focus on releasing as many muscle knots as possible in a specific area.

OR

• Activate The Thread (while seated). Continue holding The Thread as you stand, go to the washroom, get a coffee, drink water, check the phone or talk to your colleagues. Nurture healthier posture habits.

OR

• Practice The Thread routine in a standing position. As you hold The Thread, do your "ABC". Favour your weaker side.

• Release muscle knots on Iliopsoas  and lower limbs. Then, go for a short "tall walk" around the neighbourhood or if you prefer, go up and down stairs. Don't forget to activate your glutes, even more so at the end of each stride.

OR​

• Select an area of your body. Release any tightness/muscle knots. Then, warm up joints and muscles by moving gently and repetitively and by doing some dynamic stretches. Finally, cool-down.

OR

• You may add some resistance exercises after your warm-up (e.g. slight weight or Thera band). In this case, do not forget to add some light static stretches to the cool down routine.

• Great! You may practice the previous routine in a more thorough manner. You may focus on more than one area of your body.

OR

• Practice your favourite routine (Yoga, Tai Chi, jogging, barre, etc.)

​

NOTE: In any case, do not forget to follow the steps:

1. Warm-up (include releases and dynamic stretches).

2. Workout (any moderate/intense physical activity or sport routine).

3. Cool down (include static stretches).

• Fantastic! Why not combine a picnic with hiking or cycling?

OR

• How about a mindful baking experience? Practice The Thread and move purposefully while preparing, cooking and cleaning the kitchen. Then work on your favourite routine while your cookies, bread or dish are baking. Don't forget to sit mindfully while enjoying your freshly baked food!

OR

• Visit a neighbour city or village. Remain mindful of your posture and movements at all times. Release muscle knots, activate The Thread or do a few Tai Chi moves in between shops, when relaxing at a park or while enjoying the views.