Good morning.
It's Saturday, November fourteenth.
Before the day asks anything of you...
let's wake your body up.
Gently.
You can sit for this.
On the bed, or in a chair.
Or lie down, if that's easier.
Move only as far as feels good.
If something pinches or hurts...
skip Or it.
make the movement smaller.
This isn't a Nobody's workout.
grading your flexibility.
Check in with your body.
Any stiff spots?
Maybe your neck.
Maybe your lower back.
That's normal after a night of sleep.
We'll take six minutes.
Slow and easy.
Rest your hands on your ribs.
Fingers spread wide.
Breathe in slowly.
Feel your ribs push out into your hands.
And breathe out.
Feel them draw back in.
In again...
like your ribs are an accordion.
Opening wide.
Out...
folding back in.
One more.
In...
stretching from the inside.
And out.
That was your first stretch.
And you barely moved.
Let's start with your neck.
Drop your chin toward your chest.
Now slowly roll your head to the right.
Ear toward shoulder.
Back through the middle.
And over to the left.
Just half circles.
Slow, like a pendulum.
If one side feels tighter...
pause there for a breath.
Let it soften before you move on.
Next, your shoulders.
Lift them up.
Roll them back.
Let them drop down.
Again.
Up, back, and down.
Now let's reach.
As you breathe in...
float your arms up over your head.
Stretch your fingertips toward the ceiling.
Feel your sides get long.
And as you breathe out...
let your arms float back down.
Once more.
Breathe in, arms up.
Breathe out, arms down.
Slow and soft.
Now a gentle twist.
Place your left hand on your right knee.
Breathe in and sit tall.
Breathe out...
turn a little to the right.
As far as feels nice.
Look over your right shoulder.
Breathe in...
come back to center.
Now switch sides.
Right hand on left knee.
Breathe out...
turn gently to the left.
Breathe in...
back to center.
Now your hips.
Hands resting on your thighs.
Rock your pelvis forward...
then back.
Small and slow.
Shake out your hands.
Let them fall loose.
Two lines for the weekend.
Gentle movement feels good to me.
I can start slow and still get going.
Rest here now.
Just sit and feel.
Notice the warmth in your shoulders.
And along your sides.
Like a sweater left on the radiator.
That kind of warm.
Your muscles feel a little softer.
A little less creaky.
Outside, the birds are up and busy.
Nobody told them to stretch first.
Just breathe.
Let the warmth stay.
Look around the room slowly.
Notice the light.
Breathe in, nice and full...
And let it out.
Here's one thing for later today.
Take a short walk.
Around the block.
Or just to the mailbox and back.
It doesn't have to be long or fast.
Zip up a jacket.
Swing your arms a little as you go.
It keeps the looseness going.
So you don't stiffen back up by lunch.
Open your eyes when you're ready.
Have a loose, easy Saturday.