My family loves to tease me because I am always on the move. Whether watching television or talking on the phone, I am constantly wriggling my fingers, rolling my wrists, or stretching my feet. They joke that I am always looking for an excuse to move—and they are completely right. (Can you relate to this as you read?)
When arthritis first made my joints stiff, I was terrified that moving would wear them down. Then a physiotherapist shared the golden rule that changed everything for me: “Motion is lotion.”
Have you ever realized that slow, gentle physical movements paired with mindful breathing make moving so much easier and far less painful? We so often experience locked, stubborn joints after sitting for a long period or trying to get up from the floor; taking a breath, listening to your body, and moving gently at your own pace makes all the difference.
Rigid exercise routines can easily trigger flare-ups, but gentle, spontaneous micro-movements do the exact opposite. Moving casually throughout the day circulates lubricating synovial fluid to your cartilage, strengthens supporting muscles, and stops stiffness from locking in before it starts.
Rigid Exercise vs. Daily Micro-Movements
| Feature | Rigid Workout Routine | “As and When” Micro-Movements |
| Pacing | Fixed times; easy to overexert | 100% guided by how your joints feel |
| Joint Stress | Higher risk of post-workout flares | Gentle, continuous joint lubrication |
| Daily Effort | High friction (special gear, dedicated time, gym) | Zero friction (built into ordinary chores and habits) |
4 Gentle Movement Habits to Try Throughout the Day
You do not need a gym mat, workout gear, or a timer. Simply weave these easy movements into your day as and when you feel able:
- Kettle Calf Raises: Hold onto the kitchen counter and gently rise onto your toes while waiting for the kettle to boil.
- Warm-Water Finger Glides (My Absolute Favourite!): Open and close your hands into soft fists while washing up under warm running water—the soothing heat combined with the gentle gliding movement works miracles on stiff, achy fingers.
- TV Wrist and Neck Rolls: Trace slow, gentle circles with your wrists and turn your head side-to-side during commercials or breaks.
- Phone Call Pacing: Stand up and take slow, relaxed strides around the room while chatting on the phone.
My family and friends may chuckle at my constant fidgeting, but staying mobile with arthritis doesn’t require an intimidating, rigid workout plan. It just takes listening to your body and embracing the simple freedom to move as and when you can.
Together, we heal. Together, we rise. Together, we are resilient.
With Warmth…Sanria
A gentle reminder
You are more than your diagnosis. Take what supports you, move at your own pace, and always seek personalised guidance from your healthcare team.