Move in different ways than you usually do.
• Reach and lift with the opposite hand
• Turn a key or brush teeth with the other hand.
• Skip or dance instead of walking.
• Go backward and sideways!
Why? This helps your brain and your body connect better so you can be
more coordinated, stronger, better balanced, and even more mentally
healthy!
Move slowly and purposefully – MINDFULLY.
Why? Slowing down can have a powerful effect on our ability to de-
stress. This also allows you to make little changes in how you do something so you can prevent injury. Paying attention to your body and how it connects to your world also connects it to your brain better…potentially making you more coordinated, stronger, better balanced, and even more mentally healthy!
Pay attention to your FEET and TOES. Feel them on the ground. Use them.
• When you are sitting, allow your feet to be fully in contact with the floor. Even press gently to energize your body.
• When you are standing tall, rock at your ankles forward, backward and to each side. Stop when you feel your weight evenly distributed in the four corners of each foot. That’s a nice place to be!
• As you walk, really press through the whole back foot, AND TOES!
Why? Your whole body will turn on better and be stronger and more ready to go when you engage with your feet (and your hands). If you count on your feet, they can take some of the work off of your back, your hip flexors (front side of hips), and be part of a great foundation for good posture.
Pay attention to the BACK SIDE of you! Use it!
Why? Your GLUTES were made for WALKING! And jumping and standing and balancing and standing up from a chair and so much more!
PROPEL rather than PULL.
Why? Very helpful when climbing stairs or a hill! Use that rocket booster “behind” to push you forward from the back leg, rather than pulling you up with the front leg. It is a stronger way to go, and often you will be less painful, more sturdy, and you can last longer!
See and try these fun ways to imagine and practice healthy movement!

GIVE A GIRAFFE A DRINK
Why?
• Posture – taller
• Endurance & Core strength
• Neck range increase, pain relief & injury prevention
• Better balance
How?
Standing or sitting as tall as you can, keeping your tail heavy, imagine a shallow dish of water on your head. Don’t let it slide off! Now, imagine the giraffe behind you
wants some but cannot reach it. Press it up without letting it slide off. Try to gently press instead of strain! Try this in the mirror. Do you get taller?
See also “Anchor Your Tail”.

ANCHOR YOUR TAIL
Why?
• Posture and stability
• Balance improvement
• Core more engaged
How?
Put the flat of your hand on your tailbone (sacrum), fingers down. Imagine a tail extending down toward your heels. What kind is it? Let the tail reach the floor just behind your heels (if you are standing) or directly down to the ground if you are sitting. Feel the gentle tug and imagine it anchoring you along with your feet on the ground. Press tall through your head!
See also “Give A Giraffe A Drink” and “Where Is Your Tail?”

MY SEAT IS GLUED TO MY SEAT!
Why?
• Core engages and holds you
• Posture
• Reaching better
• Back pain prevention
How?
When you are standing up from a sitting position, or while reaching while sitting, imagine your seat has been glued down and wants to pull you back – feel it! As you stand, reach tall with your head as your seat is pulled back. When reaching, don’t let your seat rock…keep it glued down!

NO LEANING
Why?
• Strength!
• Balance
• Pain prevention (so many parts!)
How?
Instead of leaning on furniture or railings for support, keep a feather-light hand hold for safety. Instead of leaning heavily on your own joints, actively use your muscles to help your bones keep you in place! If you lose your balance, or need a boost, you can use your strength in a coordinated way!

NO PLOPPING
Why?
• Balance
• Core and leg strength
• Injury prevention
• Coordination
How?
When changing positions, especially
lowering into a chair or other surface, go
slowly instead of dropping, turning your
muscles on instead of off! This keeps you
strong, and if you are off center, you have
time to adjust.
See also “Move Quietly”.


MOVE QUIETLY
Why?
• Posture muscle strength and control,
including core
• Balance! The ankle and foot muscles get practice being coordinated. They are the first in line to help us catch ourselves when we lose balance!
• Pain prevention (many parts)
• Graceful movement
• Manage obstacles more easily
How?
Wherever you go, go as silently as you can.
Slow down. See how differently you move!
See also “No Plopping”.

“REVERSE CHICKEN” or “UNCHICKEN YOUR HEAD”
Why?
• Posture and height increase
• Neck pain & injury prevention
• Balance
How?
Stand or sit upright. Imagine a string at the crown of your head lifting you up, like a marionette puppet. Scrunch shoulders up then drop and leave them relaxed. Bring the back of your head in line with your back. Bobble a bit; let it float as you go!
See also “Un-Screw Your Head” & “Give A Giraffe A Drink”.

“UNSCREW YOUR HEAD”
Why?
• Neck pain & injury prevention
How?
Stand or sit upright. Before you turn your head, place fingers in divots behind your ears. This is where most neck movement should happen. Now, imagine a string on the very top lifting you, making space in your neck like an accordion. Keep long and as you turn, imagine your neck unscrewing, getting even longer! Works both directions (a magical screw)!
See also “Reverse Chicken” & “Give A Giraffe A Drink”

WHERE IS YOUR TAIL
Why?
• Sitting comfort
• Posture improvement
• Pain Prevention
How?
Sit with feet flat on ground, one slightly in front. Elongate your posture as in “Give A Giraffe A Drink”. Rock pelvis back to tuck tail between legs (Too far!) then rock forward to lift your tail up in the air (Too far!), then find the center, letting your tail drop straight down to the seat behind your heels. Hinge slightly forward at your hips as you float tall from your nice, easy tail-anchor!
See also “Anchor Your Tail”.

“THREE BENDS” or “SKI JUMP” or “YOU ARE
AN ACCORDION”
Why?
• Improve: Sitting, Squatting, Kneeling, Lowering
• Lifting
• Playing
• Prevent knee & back pain/injury
• Balance improvement!
How?
As you lower, send hips back and knees
forward, fold belly toward thighs, keep chest and eyes up. Be aware that your ankles bend, too! Go slowly, feeling the weight stay even in your feet, across the toes, heels, right and left sides! Pause at different points to adjust as needed and to practice!

LIFT FIRST, THEN TIP!
Why?
• Neck pain & injury prevention
• Ease and endurance of movement
• Typing, Reading, Working, Playing…
How?
Arc, don’t break! Elongate your neck like an
accordion straw, like a string is lifting you from the crown of your head. Chin will drop. Keep the length, then if you want to look up or down, tip your head from the top of your neck (instead of the bottom). You might need to also bend your body a little to help your neck, or bring what you are doing closer to you. Tada!
See also “Give A Giraffe A Drink” & “Reverse Chicken”.