We sit too much and for too long.
At STERK, we believe that Movement Snacks are the ideal solution: short, targeted activity breaks that recharge both body and mind.
These provide:
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Better blood circulation → improved blood flow and less muscle and connective tissue tension.
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Focus boost → less cognitive fatigue, clearer concentration, and sharper performance.
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Mental reset → micro-breaks reduce stress, improve mood, and increase energy.
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More creativity & problem-solving power → stepping back stimulates inspiration and out-of-the-box thinking.
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Long-term health → even 3 minutes of short, intensive movement lowers the risk of cardiovascular disease.
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Burn-out prevention → regular movement helps prevent emotional and physical exhaustion.
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Better decision-making → breaks reduce decision fatigue, enabling better choices throughout the day.
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Work enjoyment and engagement → feeling energized leads to more job satisfaction and lower turnover.
In short: Movement Snacks are small investments with a big impact — physically, mentally, and professionally.
Give your body and mind these powerful breaks, and experience the difference in your well-being and productivity!
Check these movement snacks you can do throughout the day:
Movement Snack 1: Side Toe Reach & Cross-Overhead Reach
Stand behind your desk with your feet hip-width apart. With straight arms, reach toward the outside of one foot (without twisting your hips) while exhaling. Return to standing, step that same foot backward, and reach overhead across your opposite shoulder while inhaling deeply. Engage your glutes to protect your lower back. Bring your feet back together and repeat 10 times per side.
Movement Snack 2: Hip Mobility – 2 Variations
Choose the variation that suits your mobility.
A) Seated – for stiff hips
Sit upright with both knees at a 90° angle. Place one foot on the opposite knee and try to keep the lower leg horizontal. Lengthen your spine, reach upward with the crossed arm, and inhale deeply. Exhale and relax. Repeat 10 times, then switch sides.
B) Standing – for more stretch
Place your hands on a sturdy chair or desk. Rest one ankle on the opposite knee. Push your hips back and hinge your torso toward the lifted knee as you exhale – keeping your back long. Return upright as you inhale. Repeat 10 times, then switch sides.
Movement Snack 3: Adductor & Side Stretch at Desk
Stand an arm’s length away from your desk, feet wider than shoulder-width. Place your hands together on the desk. Exhale and shift your hips back toward one foot. Bend the knee on that side and extend the other – feel the stretch along the inside of your extended leg. Return to center as you inhale. Repeat 10 times per side.
Movement Snack 4: Hip Hinge Rotations
For advanced movers: this exercise improves upper-body rotation.
Stand with your feet hip-width apart, hands in front of your chest. Hinge forward until almost horizontal. Exhale and rotate your torso to one side while extending the top arm toward the ceiling. Straighten the leg on the side you’re rotating toward and keep the other slightly bent. Rotate back and return upright as you inhale. Repeat 10 times per side.
⚠️ Caution: Not recommended if you have severe back issues.
Want to see all the videos? Check our YouTube channel.