Feeling Stiff? Here’s Why Motion Really Is Medicine

If you’ve ever woken up feeling stiff or noticed your knees or hips complaining after sitting too long, you’re not alone. Our joints are designed for movement — and when they don’t get it, they start to let us know.

There’s a saying I love: “Motion is lotion.” Every time we move, we circulate synovial fluid, the body’s natural lubricant that nourishes our joints and helps everything glide smoothly. When we stay still for too long, that “lotion” thickens and movement becomes harder, which can lead to pain, stiffness, and a sense of being “stuck.”

As a functional movement and mindset expert  — Using my Pain Reframe Method, I help people with chronic pain rediscover freedom in their bodies. So often, pain isn’t just a signal that something’s “wrong”; it’s your body’s way of asking for attention, awareness, and gentle movement. My approach teaches clients how to reframe what pain means — shifting from fear and frustration to curiosity and connection.

When we begin to listen to the body instead of fighting against it, things start to change. With small, intentional movements, the nervous system relaxes, the muscles release tension, and the joints begin to move with greater ease. That’s when healing and strength begin to build naturally — from the inside out.

You don’t need hours in the gym to care for your joints. You just need consistency, variety, and presence. Try these simple daily motions:

• Ankle circles while brushing your teeth
• Shoulder rolls during a work break
• Gentle hip shifts while cooking dinner
• Or a few minutes of non-habitual movement — exploring motion your body doesn’t do often

Each time you move with awareness, you remind your body that it’s safe, capable, and adaptable. That’s the heart of my Pain Reframe Method — helping you understand your body’s signals and use movement as medicine.

So next time your joints feel creaky or tight, remember: motion truly is lotion. A few mindful minutes of movement can make all the difference in how you feel

.

Want a class to get you started?  A new session Strength & Mobility 4 Life class begins on Tuesday, November 4.  Here are the details:  https://www.arlenesantiago.com/strength-mobility