Use this two-minute movement reset to manage everyday stress
“Stepping away from your screen for a moment can be a practical way to reset, both physically and mentally,” says Power Plate’s Steve Powell
Since 1998, the first Wednesday in November has been designated National Stress Awareness Day. It’s an opportunity to encourage people to hit pause and reset, as the holidays loom and deadlines mount up.
For Steve Powell, director of training and education at Power Plate which makes whole-body vibration therapy devices, it serves as a timely reminder to think about how we approach everyday wellbeing and manage daily stress.
“Our bodies are designed to move, yet modern working life often encourages the opposite,” he tells Fit&Well.
“Sitting for extended periods can leave us feeling stiff and uncomfortable, particularly around the neck, shoulders, hips and lower back.
“Add everyday stress to the mix and it becomes easy to neglect the small things that help us feel better.”
Squeezing a lengthy workout into a busy schedule is rarely the best remedy. Instead, breaking up long periods of inactivity with brief bouts of movement can help you shift into a more restful state.
“A short walk around the office, a few shoulder rolls between meetings or some gentle mobility exercises while waiting for the kettle to boil can all help you build movement into your day,” Powell continues.
“These small actions might seem insignificant on their own, but they make movement feel more accessible and less dependent on finding a spare hour.”
While he acknowledges that movement isn’t a cure for stress, and two minutes won’t undo the effects of a demanding week, a short pause can “provide an opportunity to step away from whatever is occupying your attention, change your posture and reconnect with how your body feels.
“This National Stress Awareness Day, try stepping away from your screen, rolling your shoulders and taking two minutes to move.
“It won’t solve every source of stress, but it might help you approach the rest of your day feeling a little less stuck.”
How to do this two-minute stress reset
You don’t need specialist equipment, gym clothes or a dedicated space to get started, says Powell.
“The aim is simply to interrupt a sedentary spell, ease tension and give yourself a moment away from your usual routine.”
Here’s the two-minute movement reset he recommends to break up your working day.
1. Release your shoulders
Time: 30sec
How to do it:
- Sit or stand comfortably and allow your shoulders to drop away from your ears.
- Slowly roll them backward five times.
- Slowly roll them forward five times.
- Finish by gently drawing your shoulder blades together before relaxing them again.
Tip: Focus on breathing naturally and releasing any tension you notice building around your neck and upper back.
2. Open up your chest
Time: 30sec
How to do it:
- Stand with your feet hip-width apart.
- Gently draw your shoulders back and open your arms out to the sides, keeping the movement comfortable rather forcing the stretch or pushing into discomfort.
- Hold for a few seconds before relaxing, then repeat several times.
3. Mobilise your hips and back
Time: 30sec
How to do it:
- Place your hands on your hips and gently shift your weight from one foot to the other.
- Follow this with a few slow standing side bends, moving only as far as feels comfortable.
Tip: Keep the movements controlled and relaxed. The objective isn’t to improve your flexibility in two minutes, but to give your body a change of position after sitting still.
4. Take a moment to reset
Time: 30sec
How to do it:
- Finish by standing tall, relaxing your arms and taking a few comfortable, unhurried breaths.
- Notice how your shoulders feel and allow yourself a brief pause before returning to your next task.
Steve Powell is director of training and education at Power Plate. He is a movement, performance and coaching specialist with more than 25 years of experience across sport, fitness, wellness and education. A former professional footballer, Powell has held a range of roles spanning coaching, personal training, management, leadership and education. As director of training and education at Power Plate, Powell leads the development of education and training programs, sharing his expertise with fitness professionals and organisations in the UK and internationally. He specialises in movement science, functional training and whole-body vibration, with experience applying these techniques across elite sport, rehabilitation, recovery and general wellbeing. Powell is a Fellow of Applied Functional Science at the Gray Institute and holds qualifications from NASM, EXOS and PTA Global. He is also a published author and regular contributor to fitness and health publications.
