50 MOVES

TO KICKSTART YOUR INTUITIVE

MOVEMENT JOURNEY
Hello!
Welcome to the world of Random Movements!

This is a completely FREE kit, designed to help you find the joy
and freedom in movement, and essentially to get you moving.

When I say "get moving", I don't mean blocking off an hour of

your time every day to go through a set of 10 exercises (though
that's totally fine too). Chances are if you are reading this, you
have tried all the conventional ways of "exercise" and none of
those seem to stick. It just doesn't feel like you!

What I mean is, a movement that you can fit in anytime,

because I get it. We all are busy, exhausted, tired and
overworked, and moving our body is often the last thing on our
mind when we could be doing 100 other tasks.
About this resource
With that in mind, I have compiled my favorite 50
moves for you to get started moving anytime, anywhere.

Think of this resource as a handy guide - for when you

are out of inspiration or just need quick moves to
squeeze in your day, scroll the pages and pick one that
speaks to you at the moment.

If you have questions or feedback, please feel free to

reach out to me.

Happy moving!

Love,

Shae
@randommovements_
hi@randommovements.com
CONTENTS
R E S E T E N E R G Y

S T A R T T H E M O R N I N G

D E S K M O V E S

H O L D O N T O

M O V E M E N T G A M E S

C R E A T I V E P R O M P T S
Before we begin
SOME MINDSET SHIFTS THAT I WISH KNEW BEFORE I
STARTED

MOVEMENT OVER EXERCISE

01 Reframe exercise as movement: a continuous flow woven

into our daily life. Take the stairs, dance for 5 minutes on
breaks, and embrace nature walks at lunch.

EMBRACE OUR UNIQUENESS

02 Get curious about how you like to move. Explore your
preferred movements: what energizes, refreshes, calms, or
slows you down?

LISTEN TO YOUR BODY

03 Embrace the inherent wisdom within and allow your body
to guide your movement journey. It has been learning and
moving your entire life — it knows what to do!

ALL MOVEMENT COUNTS

04 There is no good or bad movement, only movement that
puts load and demands on our tissues that we are not yet
capable of handling.

FIND FEEL-GOOD FACTOR FOR MOTIVATION

05 For some, it could be the release of endorphins or what feels
good in the body in terms of sensations. Or it could be about
nurturing a sense of pride, confidence, social connection,
inner strength, and resilience.
how to access the ig links

click here

WAVING FORWARD
FOLD
 M O D U L E 1

reset energy
a general theme for resetting the energy is to get the spine
moving - whether subtle waves or wiggles or just mindful
breathing heightens awareness of the thoroughness of the spine
and nourishes connections along the spine, enhancing the
potential for movement and adaptability.
< table of contents

WAVING FORWARD
FOLD
< table of contents

SIDE BEND FORWARD

FOLD
< table of contents

SHAKE IT OUT
< table of contents

GODDESS UP & DOWN

< table of contents

GODDESS STRETCH
< table of contents

GODDESS SIDE
STRETCH
 M O D U L E 2

start the morning

general theme for movements to start the day - mobilize the
joints, feel the energy flowing, let the breath travel throughout
the body and engage in joyful movements that nourishes you.
< table of contents

CALF RAISES
< table of contents

SHOULDER CIRCLES
< table of contents

SPINAL WAVES
< table of contents

10

DEEP SQUAT
< table of contents

11

BOUNCE
< table of contents

12

ARM SWINGS
< table of contents

13

CAT / COW
< table of contents

14

OPEN SHOULDERS
< table of contents

15

SIDE STRETCH
< table of contents

16

COUCH CAT/COW
 M O D U L E 3

desk moves
during long hours of sitting, when the body feels immobilized,
deliberately engaging in movements that bring attention to
spine and mobilize the head-to-pelvis patterning can offer relief
and lets you reinvest in sitting and feel your connection with
the pelvis.
< table of contents

17

HIP EXTENSION
PULSES
< table of contents

18

HIP SWIVEL
< table of contents

19

STANDING PIGEON
< table of contents

20

CHAIR TWIST
< table of contents

21

THORACIC TWIST +
ROTATE
< table of contents

22

THORACIC CIRCLES
< table of contents

23

PUSH THE DESK AWAY

< table of contents

24

DESK UP AND DOWN

< table of contents

25

DESK WIGGLES
< table of contents

26

CHAIR PIGEON
< table of contents

27

CHAIR LUNGE
< table of contents

28

CHAIR HALF SPLIT

< table of contents

29

SEATED CAT / COW

< table of contents

30

THORACIC TWISTS
< table of contents

31

SHOULDER STRETCH
 M O D U L E 4

hold onto
using the objects to hold onto, demanding a push-and-pull
reaction from our limbs. Feel the active contact with the object
and use it to manipulate how the movement feels.
< table of contents

32

WALL DOWNDOG
< table of contents

33

WALL DOWNDOG TO
COBRA
< table of contents

34

WALL WHEEL
< table of contents

35

TABLE TOP SPINAL

WAVES
< table of contents

36

CIRCLE THE RIBS

< table of contents

37

SHOULDER TO
SHOULDER
< table of contents

38

HIPS SIDE TO SIDE

< table of contents

39

SCAPULA FLOSSING
 M O D U L E 5

movement games
movement games to challenge your brain to think creatively
and develop strategies to overcome obstacles and solve the
puzzle.
< table of contents

40

BALANCE ONE BOOK

< table of contents

41

BALANCE TWO BOOKS

< table of contents

42

MAINTAIN CONTACT
 M O D U L E 6

creative prompts
lets these prompts be a source of inspiration and motivation,
helping you explore your self-expression and individuality in
movement.
< table of contents

43

SCRUB YOUR SPINE

< table of contents

44

BE LIKE WATER
< table of contents

45

STAND TALL, HINGE,

SQUAT
< table of contents

46

MOVE LIKE A ROBOT

< table of contents

47

USE A PROP
< table of contents

48

UP AND DOWN THE

MAT
< table of contents

49

MOVE LIKE A ROBOT

< table of contents

50

ROLLING CROWS
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