Simple full-body stretch to release tension

Hi friend 🌺

Welcome to your first Sunday Movement!

To kick off this weekly ritual, I have one question:
When’s the last time you really stretched your body?
I mean really, really stretched it — not just a quick yawn-and-reach when you woke up.

Was it after a long hike through fall leaves?
After finally standing up from your desk?
Or... has it been a while?

If you stretch regularly: amazing, keep going.
If not? No judgment.
Let’s do it together this week.

What to expect today:

🧘 One simple movement: Integral Basic Body Stretch

💡 Why it helps
🙌 How to do it — no equipment needed
⏰ When to practice this week
🫶 Your mission for the week.

This is your weekly reminder to boost your better self, one simple movement at a time.

Sunday’s Movement #1

🧘 The Integral Basic Body Stretch

A gentle standing stretch that wakes up everything from your fingertips to your toes.
It’s my favorite. I never start any yoga or sports session without it.
I also use it whenever I need a break or when something is upsetting me (some days, I swear, I do it more than 10 times!).

💡 Why this helps

As we navigate our busy lives, our bodies (especially with hormonal shifts) hold tension in sneaky places, shoulders, hips, jaw, lower back.

Stretching regularly:
✨ Releases physical tension (hello, tight hips from sitting all day)
✨ Signals to your nervous system: “You are safe. You can relax.”

✨ Improves circulation and energy (without caffeine!)
✨ Gives you a moment to reconnect with your body

Think of it as a gentle reset button for your day.

🙌 How to do it

1- Stand tall.

Feet hip-width apart. Ground down through your feet.

2- Reach up.

Inhale deeply. Stretch your arms overhead and go as high as you can.

3- Lengthen.

Imagine someone gently pulling you upward by your hands.
Lengthen through your spine. Feel your ribs expand and grow away from your trunk.

4- Side stretch (optional, but my absolute favorite)

Hold your left wrist with your right hand and lean gently to the right.
Then hold your right wrist with your left hand and lean gently to the left.
Keep your ribs well separated.

5- Go further (optional).

Rise up on your toes for a maximum stretch.
If you don’t feel stable, stand near a wall for support.

⏰ When to practice

You can do this move anywhere, anytime (especially when you’re upset!).

Ideal moments:

Morning: while preparing your tea or coffee
Midday: to start your work break(s)
Evening: while preparing dinner (yes, in the middle of the kitchen!) or right before bed, after brushing your teeth

🫶 Your mission this week

Practice this stretch three times a day.

Set a phone reminder or link it to something you already do — drinking water, cooking, brushing your teeth.

Small gesture = real change.
Your body will thank you.

💬 Let’s connect

How did it feel? Any questions?
Did you feel more grounded?
Did you feel your blood circulation easing through your body?
Did this movement feel like a welcoming pause?

Hit reply and tell me, I read every message and would love to hear from you.

See you next Sunday for Movement #2 🌺

Until then, stretch, my friend.
Be gentle with yourself.

With warmth,
Marie

PS: New here? Welcome!
Every Sunday, I share one simple movement designed for midlife women navigating perimenopause, empty nest, and reinvention.
No perfection required, just small gestures for real change.