The phrase Motion is Lotion is a great way to remember the incredible effect movement has on our bodies.
It’s widely known that with too much rest, people stiffen up and experience more pain.
Moving regularly keeps your joints and soft tissues more flexible and, as a result, less painful.
When people first hear that movement helps with pain, it can be confusing. After all, when you sit, lie down or relax, you may not experience pain. It’s when you get up and MOVE that the pain begins, which leads many to believe that movement may not be the best option.
While this may be true that it hurts when you get up and move, the pain is BECAUSE you have not moved in too long.
The way to eliminate pain is to sit and relax less and move more. We’re not talking about taking on running, lifting weights, or anything strenuous. There is nothing wrong with strenuous exercise, but this will not eliminate pain; it can cause more if you’re not stretching afterward correctly.
It is a well-known fact in our world (and all physical therapy modalities) that our body’s soft tissues – ligaments, tendons, muscles, and connective tissues, shorten and tighten if not moved through their full range regularly.
Think of someone you know who has been in a cast for several weeks. Their joint(s) have a reduced range of motion until they “loosen them up.”
Motion is Lotion also applies to everyone, including people with persistent pain conditions.
Many patients with arthritis or back or neck pain have learned that regular daily, appropriate exercise is a good way to manage their painful symptoms.
Moving every day has the power to improve every part of your body, from your brain to your joints. You can choose to implement small movements into your routine or try a new activity like walking, cycling, or yoga. Increasing your daily mobility will increase your overall health.
Here are ways to get your body in motion:
- Stretch after strenuous exercise when your muscles have been warmed up.
- Move your joints often when sitting for long periods. Lift your legs at the knees. Raise your arms over your head. Move your neck from side to side and rotate your head in a circle. Stand up and touch your toes.
- A regular yoga practice. Yoga is not only mindful and good for your brain, but it is also incredibly good for your joints and muscles.
- Walk, even if it’s for a few blocks a day (get a dog – that will help you walk more!)
How movement positively benefits your body:
Your Muscles: You have more than 600 muscles in your body that contribute to about 40% of your total body weight. By moving, you are strengthening your muscles and improving stability, balance, and coordination. Stretching helps maintain your muscle health.
Your Bones: Movement helps build more durable, denser bones.
Your Joints: A joint is where two or more bones are joined together. If they are not moved and stretched regularly, they get stiff and painful.
Your Brain: Walking 30-40 minutes a day, three times per week, can help “regrow” the structures of the brain linked to cognitive decline in older adults. If you are working from home or tend to sit more often, take walks at least once a day.
Your Heart: According to Heart.org: “Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. And something IS better than nothing. If you’re inactive now, start out slow. Even a few minutes at a time may offer some health benefits. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level.”
Your Lungs: Keeping your heart rate up improves your cardiorespiratory (both heart and lungs) endurance. You don’t have to perform a high-intensity movement. Stretching and yoga are effective ways to keep your lungs healthy.
Make 2023 a year with less pain and more motion!
Feel free to ask us any questions when you come in for your next visit. Of course, if you injure yourself in any movement modality, schedule a visit right away.
We look forward to seeing you soon!
Dr. Hughes, Dr. Shannan, Dr. Harris
