Monthly 2026, 01 - Dealing with Disliking Workout Apps
I'm precious about my time, especially when it's technically supposed to be my free time. I don't like doing things that I don't enjoy, but need doing, and sometimes being able to read something or doing some other more cerebral or artistic practice on the side improves the experience drastically. Anything that has to do with moving my body to stay healthy is unfortunately very effective in leaving me bored and disinterested, and although I still don't have any disquieting symptoms, keeping on top of these things isn't a common new year's resolution without a reason. Such things are easier to do though, when I don't have to stare at screen, waiting for a timer to go down, and when the exercises aren't ordered such that I have to constantly switch positions. In general, I distinguish exercises between those that I can still read things during, and those that I can't. I really need these two types grouped together.
I never paid much attention during PE, and we were more occupied with trying out whichever competitive team sports was on the teacher's mind at the time, so I would consider myself somewhat uneducated on the matters of what physical exercises exist and what they're supposed to do. I have however, access to some apps that tells me, so technically the information is available. I just need to place them in a format where it'll be useful to me.
Generally, I don't think tables are a great way to present information, but they might be appropriate here. I'm thinking about something that'll highlight the qualities that I like, and maybe I can get it down to an A4 sheet of paper - i.e. printable. I don't think I need to highlight in detail what muscle groups are affected by an exercise, but perhaps I can get away with just general areas, since I'm not actually training toward anything either, and I would just like to avoid over-exhausting any specific part of my body. Given this, I think the table or spreadsheet will have a format like this:
| Exercise | Description | Reading Friendly? | Lower Legs | Upper Legs | ... |
|---|---|---|---|---|---|
| Jumping Jacks | ... | No | Strength | - | ... |
A first survey of a stretching routine yields:
| Exercise | Description | Activity Compatibility | Stresses | Stretches |
|---|---|---|---|---|
| Shoulder Stretch | One arm across body, parallel to ground, pull toward chest with the other. Hold. | Reading | Biceps | Shoulder, Upper Arm |
| Standing Side Bend | Feet at shoulder width, hand behind head, push lightly/bend sideways toward floor. Can be done additionally with crossed legs. Hold briefly. | Reading | None | Upper back, side of torso |
| Chest Stretch | In doorway, arms on both sides of frame, push chest forward | Reading | None | Upper chest, Upper arms, Upper back |
| Triceps Stretch | One hand on back, pull gently with other, hold. | Reading | Arm/Wrist | Upper Arm, upper flank |
| Spine Lumbar Twist Stretch | Lie on back, legs extended, lift one leg and pull with opposite hand onto other side, place other hand flat against floor. Hold. | None | None | Side/Back of leg |
| Kneeling Lunge Stretch | On one knee, lunge forward with other knee, bend forward until tension | Reading | None | Upper front of leg |
| Calf Stretch | Stand straight with one leg forward, back leg fully extended, tension forward | Reading/Breathing/Memory | None | Lower back of leg |
| Seated Butterfly Stretch | Sit with soles of feet together, push feet toward torso, push knees down and to the side | Reading | lower leg | Upper insides of legs |
| Cobra Stretch | Lie on stomach, push torso up with extended arms | None | Wrists, shoulders | Abdominals |
| Child's Pose | Kneel, fold body forward, extend arms as far forward as possible | None | None | Shoulders, Spine, Upper arms |
| Single Leg Hip Rotation | Stand on one leg, lift the other to hip-level at right angle, rotate hips while keeping standing leg planted | Reading | None | Hips |
| Adductor Stretch In Standing | Stand with feet wide apart, bend left leg and lean body to either side, alternate | Reading | Back | Legs |
| Sitting Hamstring Stretch | Sit with one leg fully extended, the other foot on its thigh, but flat against the ground, lean upper body forward, optionally pull on foot | Reading (Sometimes) | None | Spine, Extended Leg |
| Knee to Chest Stretch | Lie on back with one leg flat to ground, pull other leg toward chest | None | None | Back of Leg |
| Lying Butterfly Stretch | Lie on back, feet together, knees open to sides and as low as possible | Reading | None | Inner thighs |
| Glute Stretch | Lie on back, feet flat on floor, put one ankle on other knee, pull toward body | None | None | Back of upper leg |
| Supine Hamstring Stretch | Lie on back with legs straight, one leg straight and raised, pull toward body | None | None | Back of leg |
| Quad Stretch | Stand on one leg, fold one leg, pull with hand | Reading | None | Front of upper leg |
| Forward Bend | Stand straight, bend down with legs straight, touch toes | None | Back | Back of Legs |
| Downward Facing Dog | On all fours, feet flat on floor, make a &land; shape | None | Back of lower legs | |
| Pigeon Pose | On stomach, one leg flat against ground and back, the other folded in front of stomach, brace on elbows | Reading | Elbows | Legs |
| Legs up the Wall | Make right angle sitting against wall "upside down" | Reading | Lower Spine | Legs |
| Overhead Arm Circles | Interlace fingers, stretch arms above head, trace circles | None | None | Upper sides of torso, arms to some degree |
| Downward Facing Dog on Wall | See Downward Dog, but place hands against wall | None | None | Not sure |
| Standing Biceps Stretch | Place hand against wall, move close to wall, until shoulder touches it, arm behind yourself | Reading | None | Shoulder, biceps |
| Seated Side Bend | Sit in lotus position, place one arm flat behind, up to elbow, bend torso toward it, with other arm extended | None | None | Back |
| Seated Spinal Twist | Sit in lotus position, grab opposite knee with one arm, twist torso as far possible | Reading | None | Spine, Back |
| Anterior Shoulder Stretch | Sit with feet flat on ground, knees raised, place hands behind back, with fingers pointing backward, lean back | None | None | Shoulders |
| Up & Down Nods | Sit straight, nod head back and forth | None | None | Neck |
| Side to side turns | Sit straight, turn head side to side | None | None | Neck |
| Side to side tilts | Sit straight, tilt head side to side | Reading | None | Neck |
| Side Neck Stretch | Sit straight, pull head with ear to shoulder with hand | Reading | None | Neck |
| Levator Scapulae Stretch | Sit straight, pull head diagonally forward with support of hand | Reading | None | Neck |
| Triangle Pose | Stand with legs slightly apart, then tilt torso in right angle to one leg, touching the other foot with that side's hand. Extend other arm up, and follow it with eyes | Reading | None | Back |
| Torso Twist | Stand with feet at shoulder-width, toes forward, with relaxed shoulders | Reading | None | Back, Hips |
| Bridge | Lie on back, arms flat at side, push hips off floor, so feet are flat on the ground, and the body between neck and knees is a straight line. Hold | Reading | Abdomen, Lower Back, Glutes | None |
| Lying Twist Stretch | Lie on back with legs straight, arms stretched, lift knees and twist legs to one side. Hold. | Core | Back, Shoulders | |
| Double Knees to Chest | Lie on back, pull knees as far toward chest as possible | Reading | Back | Upper Legs, Lower Back |
| Cat Cow Pose | On all fours, arch back, up/down, accentuate with shoulder and head | Knees | Back, Shoulders | |
| Wrists and Ankle Stretch | Clasp hands, lift one heel, roll wrists and ankles slowly, change directions | None | None | Wrists, Ankles |
| Knee Circle | Stand with feet together, bend knees slightly, circle knees either direction | None | None | Knees |
| Standing Knee to Chest | Stand straight, lift knee to chest, hold | Reading | None | Leg |
| Side Lunges | Self Explanatory | Reading | None | Inside legs |
| Cross Touch and Reach | Stand with feet shoulder-wide, touch feet with opposite hand, alternate | None | None | Hamstrings |
| Butt Kicks | Self Explanatory | Reading | ||
| High Stepping | Self Explanatory | Reading | ||
| Plank | Lie on tips of feet and elbows, keep body straight | None | Upper Body | Not Sure |
| Reverse Crunches | Lie on back with knees up, hands behind head, lift upper body and thighs, then stretch, repeat | None | Core | Not Sure |
| Wide Legged Forward Fold | Legs as wide apart to sides as possible, fold upper body forward, support on hands | Reading | Wrists | Inner legs |
| Runner's Lunge | Start w/ plank position, bring one knee forward and place that foot on the outside of that side's elbow, the other leg drops to ground, hips sink to ground | Reading | Upper Body | Core |
| Wide Seated Dynamic Fold | Sit on ground with legs extended to sides, toes outward. Keep legs aligned, lean from side (touch feet) to upright to other side | |||
| Pilates Clamshell | Lie on side (support head), with knees bent and feet together. Lift upper knee and close again | Reading | None | Not Sure |
| Wall Splits | Sit in front of wall with legs wide apart, move hips as close to wall as possible, hold | Reading, if you're bad at it | None | Inner legs |
| Standing Half Forward Fold | Self-Explanatory | Reading | Core | Not sure |
| Skipping Without Rope | Self-Explanatory | Reading | Might be mini-cardio | None |
| Single Leg Swings | Swing leg side to side as high as possible, might support on wall or similar | Reading, if you can do without support | None, but be careful either way | Leg |
| Calf Raise with Splayed Foot | Stand with feet shoulder-width apart, toes outward, raise heels | Reading | None | Back of Leg |
| The No-Gap | Lie on back with knees bent, feet flat on ground. Flatten lower back on the ground, until there is no gap. Repeat | Reading | None | Back |
| Open Chain Knee Extension | Sit on chair with back straight, extend leg until straight, lower back down repeat | Basically everything | Legs | Legs |
| Leg Spreads | Lie on back with arms at sides, lift legs straight, spread, return | Reading (kinda) | Core | Legs |