Netflix and stretch: how tiny movement snacks build strength, mobility and everyday freedom
If you’ve been with me for a while, you’ll know I’m a big believer that movement isn’t something you go to - it’s something you do, in tiny moments, all day long. Yes, your 45-minute Pilates or strength session matters. But your real progress? That comes from the hundreds of micro-choices you make between the classes.
Welcome to Netflix and stretch - not a new show (though I’d absolutely watch it), but a mindset: weaving small, intelligent movement ‘snacks’ into the everyday moments you’re already living.
These are simple, gentle, do-them-right-now drills that help you move like you used to, support your joints, build real strength, and keep your body feeling at home in itself. No extra time required. Just awareness… and maybe whatever’s on Netflix.
Why movement snacks work
A growing body of research shows that frequent, low-intensity movement throughout the day improves mobility, strength, balance, and metabolic health - even when the ‘workouts’ are tiny.
Studies on movement breaks show they improve stiff joints, circulation, and muscle activation after long sitting periods.
Short bouts of strength practice (literally 1-2 minutes) improve neuromuscular signalling - meaning you learn movement patterns faster and retain them longer.
Balance and mobility drills performed daily have been shown to maintain function and reduce fall risk over time, especially in adults over 40.
This isn’t about replacing training. It’s about reinforcing it - teaching your body to move well every day, not just in class.
Your Netflix + stretch menu
(Choose one. Choose five. Choose whatever your body is asking for.)
I’ve grouped these by the real-life moments you’re already doing - so you never have to ‘try and fit movement in’. Your day becomes the practice.
While the kettle boils: micro mobility + alignment resets (1 minute)
• Ribcage mobility circles
Hands on ribs, draw tiny circles with your ribcage. This wakes up your trunk, improves breathing mechanics, and helps with that mid-back stiffness that sneaks up after 40.
• Hip figure-8s
Soft knees, gently trace a figure-8 with your hips. Great for low-back resilience and pelvic health.
• Standing roll-down + soft bend of the knees
Move slowly. Let gravity help. Delicious for hamstrings, spine, and overall nervous system calm.
While brushing your teeth: balance & foot strength
Why not double the benefit of something you’re already doing?
• Single-leg balance (switch halfway through)
Keep hips level (no hiking). Try softer knees instead of locking out.
This builds ankle stability, hip control, and confidence - one of the strongest predictors of long-term mobility.
• Toe spread + big toe press
Activate the muscles that support your arches. Surprisingly powerful.
On the sofa: gentle Pilates mobility & back-care
Yes, the sofa is fair game - just sit near the edge.
• Seated pelvic tilts
Slowly roll the pelvis forward and back. Unlocks low-back tension and improves core engagement patterns.
• Thoracic rotations (‘look behind you’)
Keep hips still, rotate gently through the upper spine. Perfect if you spend your day at a desk.
• ‘Shoulder hugs + open’
Wrap your arms around yourself, then open wide. Helps reset posture and release upper-back tightness.
During Netflix: functional strength snacks (super subtle)
These are tiny, meaningful patterns that build strength without ‘working out’.
• Sit-to-stands during the opening credits
No hands. Slow on the way down.
This is one of the single best strength builders for midlife bodies.
• Glute squeezes (nobody will even notice)
On-off pulses or 5-second holds. Great for waking up sleepy glutes and supporting pelvic alignment.
• Towel sliders (if you’re on a wooden floor)
Feet on a towel → gentle hamstring curls or mountain climbers.
Only 5-10 reps. That’s enough.
When scrolling your phone: neck + shoulder release
Small but so important.
• Chin tucks (double-chin chic)
Slide your head back over your spine. Counteracts forward-head posture.
• Shoulder blade slides
Glide your shoulder blades down and in slightly, as if slipping them into pockets. Encourages postural strength that lasts.
When climbing into bed: calm the system with breath and stretch
• Supine hip rolls
Knees side to side. Gentle, rhythmic, grounding.
• 4-6 breathing
Inhale 4, exhale 6. Proven to calm the nervous system and improve sleep quality.
• Reclined figure-4
Opens hips and relieves low-back pressure after long days.
Why this matters more after 40
As we age, we naturally lose muscle mass, joint range, stability, and balance - unless we strategically fight back.
Your hour-long Pilates class is a beautiful anchor… but your daily movement behaviours are what create the long-term difference between ‘feeling stiff all the time’ and ‘I move like I used to.’
These micro-doses teach your body:
How to engage muscles more efficiently
How to stabilise joints in everyday tasks
How to breathe better under stress
How to stay mobile, strong, and confident across the decades
This is the real secret to ageing well: not perfection, not intensity… but consistency through tiny behaviours that layer into something powerful.
Try this today (your 60-second starter routine)
If you only do one thing from this article, try this flow:
While the kettle boils → ribcage circles
While brushing teeth → single-leg balance
On the sofa tonight → 10 sit-to-stands
Before bed → 4-6 breathing
Four moments. No workout clothes. But the impact adds up fast.
If this feels good… keep going
This is the exact behaviour shift we build on inside my classes - the blend of intelligent movement, strength that lasts, and practical tools you can use anywhere.
If you want more support, more structure, or a community that helps you stay consistent, you’re always welcome to join me in class. No pressure - just an open door.