Feel Better in 5: Gentle Movement for Pain Relief and Mobility
When pain is present, your instinct may be to rest—and that’s understandable. Pain can be draining, and even small movements might feel overwhelming. But too much rest can actually prolong discomfort. Stiffness, tight muscles, and lost strength all contribute to slower recovery. The good news? Even 5 minutes of gentle movement can make a meaningful difference. Short routines can improve blood flow, reduce stiffness, ease pain, lift your mood, and help your body heal.
At RightMove Health, we focus on simple, safe strategies that fit into your daily life. These routines are designed to help with:
Back pain
Neck or shoulder tension
Knee or hip stiffness
General joint or muscle discomfort
Always listen to your body. If a movement worsens your pain, pause and consult your physical therapist.
Routine #1: Morning Mobility
Great for: Back pain, tight hips, general stiffness
Time: 5 minutes
Start your day with gentle stretches that loosen your lower back, hips, and shoulders.
Lower Trunk Rotation (1 min)
Lying on your back with knees bent, gently rock your knees side to side.
Benefit: Loosens low back and hips.
Knee-to-Chest Hold (1 min each side)
Hug one knee toward your chest, then switch. Breathe deeply and relax into the stretch.
Benefit: Eases hip and lower back tension.
Seated Cat-Cow Stretch (1 min)
Sit on a chair or bed edge. Inhale and arch your back, looking up; exhale, tuck your chin and round your back. Repeat 10–12 rounds slowly.
Benefit: Mobilizes spine and relieves stiffness.
Shoulder Rolls (1 min)
Sit or stand. Roll shoulders forward and backward 10 times each.
Benefit: Reduces neck and shoulder tension.
This short routine wakes up your body, improves circulation, and helps you start the day feeling more mobile.
Routine #2: Midday Reset
Great for: Neck pain, mid-back tightness, hip stiffness
Time: 5 minutes
Sitting too long can create tension and stiffness. A brief midday reset restores comfort and
prepares you for the rest of the day.
Neck Circles (1 min)
Gently tilt your head side to side and forward/back. If comfortable, try slow circles. No forcing—just smooth, easy movement.
Benefit: Eases neck tension and improves mobility.
Standing or Seated Back Extension (1 min)
Stand tall or sit upright, gently arch backward, lifting your chest. Benefit: Reverses slouching and eases spinal tension.
Hip Circles (1 min)
Place hands on hips and make slow circles—10 in each direction.
Benefit: Mobilizes the pelvis and reduces stiffness.
Wall Angels (2 min)
Stand against a wall, arms in a goalpost position. Slowly move arms up and down.
Benefit: Strengthens shoulder stabilizers and improves posture.
This routine is perfect for quick breaks at work, after long drives, or any time you feel tight.
Routine #3: Wind-Down Flow
Great for: Chronic pain, evening tension, calming the nervous system
Time: 5 minutes
End your day with gentle movements that relax your body and release tension accumulated throughout the day.
Deep Breathing (1 min)
Inhale 4 seconds → hold 2 seconds → exhale 6 seconds.
Benefit: Calms the body and lowers pain sensitivity.
Child’s Pose (1–2 min)
Start on hands and knees, then sit hips back toward your heels, stretching arms forward.
Benefit: Gently stretches back and hips.
Figure-4 Stretch (1 min per side)
Lying on your back, cross one ankle over the opposite knee and gently push the knee away.
Benefit: Opens hips and glutes.
Neck Stretch (1 min total)
Sit tall, gently tilt your head to each side, holding for 10–15 seconds.
Benefit: Releases tension from the day.
This routine helps relax muscles, improve flexibility, and prepare your body for restorative rest.
Tips for Success
Don’t wait for pain to become severe: Daily movement helps prevent stiffness and flare-ups.
Modify any movement that feels too intense: Even small motions provide benefit.
Use supportive measures: Heat, ice, or props like a towel or chair can increase comfort.
Stay hydrated: Proper hydration keeps muscles and joints moving more comfortably.
Consistency matters more than intensity: Five minutes each day is far more effective than occasional long sessions.
Remember, these routines are meant to enhance comfort and mobility, not cause additional pain. Small, regular movements can help you feel stronger, more flexible, and more in control of your body.
The RightMove Health Approach
At RightMove Health, we know that starting movement routines when you’re in pain can feel daunting. That’s why our physical therapists design personalized, safe, and effective routines that meet you where you are. Whether you’re moving at home, following virtual guidance, or pairing short exercises with other therapies, we provide the expertise to help you move with confidence.
Our goal is simple: help you feel better without overdoing it, restore mobility, and prevent flare-ups before they start.
Bottom Line
Just 5 minutes of gentle movement can make a significant difference for pain relief, flexibility, and overall well-being. Whether it’s starting the day with mobility, breaking up long periods of sitting, or winding down in the evening, these short routines help you stay active, ease tension, and support your body’s recovery.
With just a few minutes each day, you can start to feel better—body and mind.