Basic movement therapy exercises

What are basic exercises in movement therapy?

Basic exercises are simple, approachable movements that you can do independently at home or under supervision. Think stretching, gentle walking, combining breathing with movement or seated exercises. These exercises are suitable for people with varying levels of fitness and are not taxing on the body.

Why do these exercises work relaxing?

Movement literally gets the body moving, including mentally. By moving, you produce substances such as endorphins and serotonin, which lead to relaxation and a better mood. At the same time, it helps to release built-up tension in your muscles, clear your head and sleep better. Especially gentle movement combined with breathing has a calming effect on your nervous system.

7 examples of simple exercises

• Walking: A short walk in your neighbourhood or park brings peace of mind and activates your body without exertion. 10k a day is recommended.
• Stretching exercises: Stretch your arms, back or neck. This helps release tension, especially after sitting for a long time.
• Breathe and move: Inhale as you raise your arms, and exhale as you slowly lower them. Repeat gently.
• Chair exercises: Gently rotate your upper body from side to side while sitting on a chair. Ideal for the office or at home.
• Yoga postures: Think of the child pose or cat-cow. These calm the nervous system and stretch the body.
• Dancing: Put on your favourite music and move freely. No rules, just have fun and let go.
• Moving meditation: Exercises from tai chi or qigong, with slow, flowing movements, help you get into the moment.

Just a few minutes makes a difference

You don't have to exercise for an hour. As little as five to 10 minutes of exercise can be enough to reduce stress and calm your mind. Make it a small ritual: a quick stretch in the morning, or quiet breathing before bed combined with exercise.

Good for body and mind

Movement therapy shows that you don't have to be a top athlete to benefit from exercise. Simple exercises can help with anxiety, tension, sleep problems and even gloomy feelings. By moving regularly, you give your body and mind a chance to recover, relax and become stronger.

Start small, feel what does well, and build from there. Your body is made to move, even at rest. Consistency is important. Don't start the first week overenthusiastically, but make it a
habit of.