<![CDATA[Move Well, Stay Healthy: Chair Stretch & Short Body Fixes]]>https://www.movewellstayhealthy.com/s/chair-stretch-and-short-body-fixeshttps://substackcdn.com/image/fetch/$s_!i5sq!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fecdd5473-62a9-4de4-91d4-2a09120259a8_175x175.pngMove Well, Stay Healthy: Chair Stretch & Short Body Fixeshttps://www.movewellstayhealthy.com/s/chair-stretch-and-short-body-fixesSubstackWed, 08 Jul 2026 02:26:49 GMT<![CDATA[8 Minutes to Unstick Your Body]]>https://www.movewellstayhealthy.com/p/8-minutes-to-unstick-your-bodyhttps://www.movewellstayhealthy.com/p/8-minutes-to-unstick-your-bodyMon, 01 Jun 2026 02:41:59 GMTYou don’t need a gym. You don’t need an hour. You need a chair and eight minutes.

Dave leads you through a gentle but powerful seated flow — deep breathing, shoulder rolls, spinal twists, and a Qigong…

Read more

]]><![CDATA[The Seated Foot Routine to Reduce Pain, Realign the Body, and Restore Balance]]>https://www.movewellstayhealthy.com/p/the-seated-foot-routine-to-reducehttps://www.movewellstayhealthy.com/p/the-seated-foot-routine-to-reduceSun, 24 May 2026 02:53:39 GMTYour feet are your foundation, but we carry a lot of “crud” in our shins and calves that locks everything up. When your feet lose their natural motion, it triggers a chain reaction of pain and misalignment all the way up your knees, hips, and back.

In this Short Body Fix, Peggy takes you through a targeted, floor-seated routine to release that tension. By combining active toe and ankle movements with a deep, hands-on massage from the Achilles to the arch, you will break up tight tissue, reduce chronic foot pain, and instantly realign your foundation.

Movement Notes:

  • Sit flat on the floor with your legs straight out, keeping your spine nice and erect.

  • Take your socks off! You need direct hands-on contact for the massage work.

  • Watch for the “spread it wide” technique when Peggy gets to the ball of the foot—use your thumbs to pull from the center outward to open up the foot’s natural structure.

  • Expect some snaps, cracks, and pops as things start to realign.

]]><![CDATA[4 Minutes a Day to Reclaim Your Posture, Breath, and Lower Back]]>https://www.movewellstayhealthy.com/p/4-minutes-a-day-to-reclaim-your-posturehttps://www.movewellstayhealthy.com/p/4-minutes-a-day-to-reclaim-your-postureSun, 24 May 2026 02:43:00 GMTMost people treat lower back pain by tightening up, protecting it, and moving less. We do the exact opposite.

In this 4-minute Short Body Fix, we use a large stability ball to open up the front of the body, expand your lung capacity, and instantly decompress the spine. It is simple, deep, and highly effective.

Movement Notes:

  • Keep your breathing fluid and deep as you drape over the ball.

  • Let your shoulders drop and let gravity do the heavy lifting.

  • If you don’t have a stability ball yet, a high couch cushion or the edge of a bed can work as a temporary substitute.

]]><![CDATA[Instant Energy Chair Stretch]]>https://www.movewellstayhealthy.com/p/instant-energy-chair-stretchhttps://www.movewellstayhealthy.com/p/instant-energy-chair-stretchFri, 30 Jan 2026 11:25:16 GMTYou don’t need coffee. You don’t need supplements.

You need to move.

This is 8 minutes of seated stretching that resets your energy. Fast.

Contract your muscles while you stretch them. Gets blood flowing. Oxygen moving. Tension releasing.

You stay in your chair the entire time.

No equipment. No changing clothes. No excuses.

When my energy tanks, this is what I do. Works every time.

Eight minutes sitting down.

That’s the choice.

Are you too tired to try, or have you just forgotten your body still works?

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