Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to beat stress. It makes a person feel good to throw something away forcefully when the person is all worked up. And the thing that you throw is something soft and can’t damage anything, then what is stopping you?
It is not really the throwing part that we are interested in. It is the fetching part. Each time you get up to fetch it back; you are giving yourself a chance to stretch those muscles and joints
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