Stretch and Share

How to Play

Setup

1. Identify the goal of the check-in (energy boost, connection, refocus). Select 3–4 simple stretches that are safe for most people: neck rolls, shoulder shrugs, overhead arm stretch, toe touches (or seated forward fold), and side bends.
2. Prepare 3–4 quick prompts—one per stretch. Examples: "One word for your energy right now" (overhead stretch), "One thing you’re grateful for today" (toe touch), "One focus/goal for the week" (side bends), "A win since last meeting" (shoulder rolls).
3. Arrange space so everyone can move without bumping into others. For in-person, clear a radius of arm’s length; for virtual, remind participants to adjust their camera and step back if needed.
4. Timebox: 5–10 minutes total. Plan ~60–90 seconds per stretch, including share time.
5. Accessibility: Offer seated or reduced-range options for every movement. Emphasize comfort over depth. Participation in sharing is optional.
6. Optional: Light instrumental music and a visible timer to keep pace.

How to Play

1. Frame the activity (15–30 seconds): "We’re doing a brief Stretch and Share—simple movements paired with quick one-liners to reset our bodies and connect as a group. Participate to your comfort level."
2. Demonstrate each movement before starting the round. Provide a seated version and a stop signal (e.g., hand on heart) if anyone wants to pause.
3. Round 1 (e.g., Overhead Arm Stretch): Everyone reaches arms up (or hands to shoulders if limited). While holding or gently pulsing, the facilitator gives the prompt and calls the first name. Each person gives a 1–5 second answer, then the next person goes. Keep breathing cues: "Inhale up, exhale slowly."
4. Transition: Release, shake out, and take one cleansing breath together.
5. Round 2 (e.g., Toe Touch/Forward Fold): Repeat with a new prompt. Offer the seated alternative: hinge at hips while seated, rest forearms on thighs.
6. Round 3 (e.g., Side Bends) and Round 4 (e.g., Shoulder Rolls): Continue with fresh prompts. Rotate the starting person each round to distribute airtime.
7. Wrap-up (30 seconds): Invite one volunteer to share a takeaway or theme heard. Thank the group and note when the next micro-break will occur.

Rules

1. Safety first: Move within a comfortable pain-free range. No bouncing or forcing stretches.
2. One-liners only—keep shares brief so everyone has time.
3. Pass is always allowed—say "pass" or signal with a thumbs-up.
4. Respect and confidentiality: no judgment, advice, or cross-talk during shares.
5. Time limits apply—facilitator may gently move the group along.
6. Virtual: mute when not speaking; unmute for your turn. Cameras encouraged but optional.

Tips

• Pair prompts with the stretch mood: energizing prompts for upright stretches, reflective prompts for forward folds.
• Model concise answers and a calm pace. Your tone sets the room.
• Use a talking order (clockwise, participant list, or “popcorn” with hand-raise) to avoid confusion.
• Track who starts each round to balance participation.
• Offer fresh prompts in repeat sessions to keep it novel.
• Keep language inclusive and opt-in. Celebrate variety in movement and responses.

Variations

• Themed Rounds: tailor prompts to strategy, retrospectives, onboarding, or wellbeing.
• Pair & Mirror: In pairs, one person leads gentle stretches while the other mirrors; both answer the same prompt, then switch.
• Seated Only: Perfect for tight spaces or accessibility—perform all stretches from a chair.
• Silent Stretch, Verbal Debrief: One round without talking; afterwards, each person shares one word about how their body feels.
• Virtual Lightning: Use gallery view; facilitator calls names rapidly for 3-second shares to increase energy.
• Frequency Plan: Insert a 3–4 round Stretch and Share every 90 minutes in long workshops.