I've Got The Power Stretch

Choose this exercise

Purpose: Engage in shared physical movement to reset attention between sedentary work blocks.

Use it when: Use during mid-session slumps, long training blocks, or transitions when participants need a quick physical stretch.

Skip it when: Skip if the session requires quiet analytical focus, or if participants cannot or do not wish to perform visible physical movements in front of peers.

Group arrangement: Single open circle facing inward (or gallery view on screen)

Timing: UWT suggested 8 minutes based on typical 5 to 15 minute energizer windows in source evidence

Materials and tools

• No special materials.

Before participants arrive

1. Ensure enough open floor space for participants to stand or sit in an inward-facing circle with arm's length clearance around everyone.

Say this to open

We are going to do a quick movement reset called I've Got The Power Stretch. One person demonstrates a simple movement or stretch for five to ten seconds. Everyone else mirrors it as best they can, adapting it to their own comfort. Then that person passes the spotlight to someone else. You can keep your movement big, small, seated, or subtle. Anyone can pass to the next person without doing a move.

How to run it

1. Form circle and model initial stretch 2 minutes

   Gather the group into an open circle facing inward. Model the first movement yourself (for example, rolling both shoulders backwards while breathing out). Hold it for five to ten seconds while everyone mirrors. Name the passing mechanic clearly: make direct eye contact or say the next participant's name to hand over the lead.

2. Run passing rounds 4 minutes

   The selected participant demonstrates their chosen movement or stretch for five to ten seconds. The whole circle copies it. That leader then names the next participant. Continue until roughly eight to ten people have led, or until everyone who wishes to lead has had a turn. Keep individual demonstrations strictly under ten seconds to maintain momentum.

3. Closing stretch together 1 minutes

   Take the lead back for a final whole-room movement, such as an overhead reach or a slow neck roll, followed by a settling exhale to close the activity.

4. Brief reflection 1 minutes

   Ask the group one quick debrief question. Take two short verbal reactions from the floor, then transition directly into the next planned agenda item.

Debrief questions

• Which stretch felt most useful for releasing tension right now?
• How did shifting from passive sitting to active movement change your physical alertness?

Finished output: A completed sequence of collective stretches with everyone returning to their seats ready for work.

Remote

Run in video gallery view. The facilitator models the first movement on camera, then calls on a remote participant. Everyone mirrors on screen. The leader calls out the name of the next participant to take the floor. Participants who prefer to keep their cameras off may participate off-camera or write 'pass' in chat.

Hybrid

Position the room camera so in-person participants are visible in a semi-circle around the monitor. Alternate turns deliberately between an in-person attendee and a remote attendee. Both groups mirror whatever movement is currently active.

Access and participation choices

• All movements can be performed seated or modified for any mobility level.
• Participants may choose small hand or facial expressions if full-body stretches are uncomfortable.
• Anyone may say 'pass' to hand their turn to the next person without explanation.

If the session gets stuck

A participant performs an overly strenuous or acrobatic move that others cannot mirror safely.

Remind the group: 'Mirror only what feels safe and comfortable for your body today; modify freely.'

A participant freezes when selected and seems uncomfortable inventing a movement.

Offer two simple options: 'You can do an easy wrist roll, or you can say pass to send it across the circle.'