Let’s State The Obvious 

Everyone knows that yoga, exercise and physical activity in general are important for keeping the body healthy. But what do you do if you are in severe pain or simply cannot find the time to exercise?
As a traveller who is on the road seasonally for work every year, I have developed an exercise method that is very easy to follow. This method not only helps the body to stay healthy, but also relieves pain, reduces stress and promotes mental clarity. And the best part is – you can do it also when you’re super busy, weak or even while travelling a lot.
When you make a quick exercise during the day – even for a few minutes – you can feel a whole new person in no time. This method is effective especially for those who do not have the time to practice one hour yoga practice every day. Don’t worry, you don’t even need to have a yoga mat for that.

Who Has Time For Yoga Practice?

I totally get it! We all have busy lives and sometimes it’s hard to find time for ourselves. Especially if you’re also travelling often for work or for pleasure. Who has time to exercise these days? This is a fast world and we have this illusion that we must never stop, otherwise we will miss the train 🙂
Sure, it’s nice to have the time to attend a yoga class in the studio once a week or go to the gym every weekend. But not all of us have the free time, a babysitter for the kids, or even the budget to practise regularly with a teacher and take yoga classes on a regular basis. Furthermore, daily exercise may be the best thing you can do for your body. The benefits can be higher and wider than from a weekly class, but it doesn’t have to take up a lot of your time. It can even be free, if you learn one time how to do it. Don’t worry, I’ve got your back!
I’ve put here together for you the base of this method, with some simple stretches that you can easily fit into your day. You can practice those simple yoga stretches even if you’re super busy. Actually, you don’t have to prepare a yoga mat for it,  leave the house or anything like that. Additionally, you don’t even have to stop what you’re doing to do it.
Sounds good? 🙂

What To Practice When You Have Little Time?

Most of my students and trainees can vouch for the fact that the hardest part of practising yoga or meditation on your own is knowing what to practise. They say that even when they find time to exercise, they don’t know where to start, or they end up doing the same poses over and over again. This can be very frustrating. Moreover, imagine what happens when you wake up with pain again and again – and therefore decide not to practise?
Here I present the best stretching exercises that you can do without interrupting your daily routine. These stretching exercises will not only change your whole day, but they can also prevent injuries or pain caused by sitting or standing for long periods of time. So pay attention and save this post if you can, so you can always return and repeat those quick easy exercises and constantly support your body. Are you ready? Here we go 🙂

Side Stretches – No Yoga Mat Needed

If your sides are tight or hurtful, or you woke up with back pain, then take a moment for this stretch. You can practice this easy stretch even while sitting on a chair in front of the computer, or while sitting on the sofa. Please take care, in those exercises and in any other yoga practice you’re doing – to always make the movements very slow, and breathe into the stretch. Your breath is one of the most important thing for feeling the best benefits from each practice.

• Stretch your spine and lift your chest.
• Inhale and raise both arms upwards. Then exhale and move one hand down to the side. If you are sitting on a mat or carpet, you can support yourself on the ground. However, keep your shoulders back and your chest centred.
  If you are sitting on a chair, try to find a place where you can gently support your hand.
• Open your shoulder backwards and bend your elbow slightly.
• Then breathe in again, stretch your other hand higher and bring it closer to your ear. Keep your raised arm straight and do not bend your elbow. Stretch your side. Rather than attempting to stretch to the side, first lengthen your arm upwards and then sideways.
• After a few breaths, switch to the other side. First, Inhale deeply and lengthen your spine.
  Then exhale, place your other palm downwards and repeat the same movement.

P.S. – This exercise is also excellent for relieving premenstrual syndrome (PMS) symptoms and menstrual cramps. Try it out when needed and see for yourself! More tips for women support can be found here. ❤

How To Relieve Arms Tension Fast?

If your hands are weak or you feel tension in your arms and shoulders, take a moment to do this hand stretch. This exercise can also be done while sitting on a chair or simply in the middle of the day.

• Place your right arm over your left elbow.
• Bend your left elbow slightly and stretch your right shoulder and arm. Try to keep your spine straight, open your chest and keep your shoulders even. Breathe into the stretch a few times, and keep your heard centred. Don’t overstretch, rather stretch gently and breathe slowly.
• Then switch to the other side 🙂
• For best results, finish this exercise with a few arm rotations back and forth.

Release Back Pain Quickly

If you are very busy most of the time and cannot find time to exercise, this is just the solution for you. You do not need to change your schedule, just pay attention to your body. And whenever you feel pain in your upper back, DO THIS EXERCISE. This stretch is particularly beneficial if you work long hours in front of a computer or if you are required to lift heavy objects at work or in your daily life. It is also excellent as a relaxation exercise after a long bus ride or flight. (Believe me, I know 🙂

In Short – opening of the chest forward is the opposite stretch to this situation.

• Place your palms behind your head and interlace your fingers.
• Bring your elbows out to the sides and slightly back. Open your chest forward.
• Take a deep breath and open up further.
• As you exhale, roll your spine back, bring your chin to your chest and your elbows forward towards each other.
  Repeat this as often as you feel necessary.

Get Rid Of Lower Back Pain

If you are unable to practise child’s pose for a few minutes, you can try it on a chair.

• Sit on the edge of the chair and place both feet on the floor.
• Take a deep breath and stretch your arms upwards.
• As you exhale, first stretch your arms forward, open your chest and then let your arms sink towards the floor.
• Try to touch the floor with your hands. If you can’t, touch your calves or another part of your legs that you can reach.
• Relax the shoulders. Take five deep breaths into your lower back. Focus on long and slow exhalations.
• Support yourself with your hands on your back and return to the sitting position.
• Then, as you inhale, stretch your arms upwards, hold your fingers together and gently press them against each other.
• As you exhale, dynamically stretch your arms to the right and left. Enjoy the side stretches for a moment.
• That’s it, you can continue your work 🙂 Repeat this whenever you feel tension again.

Stretches To Relief Hips Pain

If you sit for long or walk long every day, then a pain in your hips joints can rise. That is fully normal and you can solve this pain or at least release it very easily, with only a few gentle stretches.

• Sit on the edge of a chair with your left foot on the floor and your right heel over your left thigh, with your knee bent to the side.
• Hold your right foot with your left hand and place your right hand on your right knee.
• With the support of your hands, rotate your right hip a few rounds in both directions. Keep your chest lifted and open.
• Then place your heel back on your thigh while keeping the knee bend at 90 degrees and no higher.
• Inhale deeply and while exhaling, bend forwards as far as you can. Feel how your right hip stretches and send your breath there. Stay there for a few breaths.
• Then switch and do the same on the other side.

Online Yoga, Aerial & Therapeutic Courses

If you want to deepen your knowledge of this method of daily movement to heal your body, you’ve come to the right place.
My pain has taught me to become my own healer, and this is the method I pass on to you in my digital courses. I have recorded it , because I know this is something you need to KNOW AND REPEAT. We are dynamic, special creatures that need help from time to time. So I want you to have access to this knowledge and be reminded of it so that you not only feel better now, but you will also know what to do the next time you are feeling down.
Then again, I also live a blessedly busy life, with lots of international travelling too, so I know what it’s like to not find time to look after your body. That’s why I developed my online programmes the way the method works: Practise briefly, but often, and always in the way you need to.
Using a simple, flowing playlist of 5-20 minute videos with a clear focus, you’ll increase self-care time and feel great in the process. You’ll learn how to relieve pain, promote recovery from illness, and reduce tension and stress in your body and mind. But you’ll also learn how to become stronger, improve your mobility and enhance your overall welling.

Join The VIP Membership Of The Althea Movement!

If you’ve connected with what you’ve read so far, I officially invite you to join my virtual VIP membership circle 🙂
You’ll be able to enjoy unlimited access to a group of my digital courses, according to your choice. From wellness and holistic healing courses to movement, yoga and aerial courses – you can enjoy them all for 6 months with a one-time payment. Basically, this means that you have full access to my course library, depending on your needs and your goals now.
All the info are in the image below, but feel free to ask me anything. These offers are valid from 21/5/2025- 14/6/2025.
Please contact me to activate the offer!

Be Part Of Our International Light Circle!

Once again, you’re officially invited to join my Aerial & Yoga Lifestyle Community and my international Light Circle Community!
In both groups you can discover all kinds of free content about wellness, movement for pain relief, spiritual growth and more. You’ll find professionals and therapists from all kinds of fields, including human design, sound healing and all kinds of yoga teachers too. We’ve created a collective of mindful, talented healers and facilitators to help you navigate and enhance your life experience, even when it’s not pleasant. We’ve all been there, and we’re all in this together!
If you have any questions, please feel free to contact me anytime.