Imagine having a pain-free 2025, able to move without persistent aches holding you back. It’s entirely possible!
As a physical therapist, I’ve worked with many people who’ve transformed their lives by adding a few simple, targeted movements to their daily routine. These five exercises are designed to help you build strength, ease stiffness, and feel better every day. Let’s get started!
More Posts Like This By Intecore Physical Therapy:
5 Essential Desk Stretches to Combat Sitting All Day
5 Reasons Why Movement Beats Diets and Workouts as a New Year’s Resolutions
The 3 Biggest Myths About Back Pain (That Aren’t Helping You Feel Better!)
Disclaimer: The movements shared in this blog are general recommendations and may not be suitable for everyone. If you have existing injuries, chronic pain, or medical conditions, consult a physical therapist or healthcare provider before starting any new exercise routine. Always listen to your body and stop any movement that causes discomfort or pain.
Why Movement Matters
Movement is the foundation of a healthy, pain-free life. When we move, we’re encouraging better circulation, improving joint health, and keeping the body working in harmony. For so many of us, pain starts with stagnation. Sitting for long hours, repetitive motions, or simply not moving enough creates tightness and imbalances that can lead to discomfort or injury over time.
It’s important to remember that these movements aren’t about pushing your limits or “powering through” discomfort. Instead, they’re designed to support your body where it is today, giving you the tools to move more freely tomorrow and live a pain-free life.
Let’s explore the five essential movements to help you have a pain-free 2025!
The 5 Essential Movements to Kickstart a Pain-Free 2025
1. Cat-Cow Stretch
(Image source: https://www.hingehealth.com/resources/articles/cat-cow/).
Purpose: Great for spinal flexibility and relieves tension in the back and neck.
How to Do It:
- Start on your hands and knees in a tabletop position.
- Inhale as you drop your belly toward the floor, lifting your chest and tailbone (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest and tailbone under (Cat Pose).
- Repeat for 8–10 slow, controlled breaths.
This movement promotes mobility in the spine, stretches the back and neck, and helps improve posture, especially if you sit for long periods.
2. Hip Bridge
(Image source: https://www.verywellhealth.com/hip-bridge-exercise-challenges-296855).
Purpose: Strengthens glutes, hamstrings, and core while supporting lower back health.
How to Do It:
- Lie on your back with your knees bent, feet flat on the ground, and arms at your sides.
- Press through your heels as you lift your hips toward the ceiling, forming a straight line from shoulders to knees.
- Lower slowly and repeat for 10–12 reps.
Weak glutes and hamstrings can contribute to lower back pain. Hip bridges target these areas, providing support for your spine
3. Seated Spinal Twist
(Image source: https://www.yogajournal.com/poses/seated-spinal-twist-detox-yoga-2/).
Purpose: Improves spinal rotation and reduces stiffness in the back.
How to Do It:
- Sit in a chair with your feet flat on the floor.
- Place your right hand on the outside of your left knee and your left hand on the back of the chair.
- Inhale, lengthen your spine, and exhale as you gently twist toward the left.
- Hold for 20–30 seconds and repeat on the other side.
This stretch increases flexibility in the spine and relieves tension from poor posture or prolonged sitting.
4. Wall Angels
(Image source: https://www.fitwirr.com/workout/wall-angels/).
Purpose: Improves posture by strengthening the muscles of the upper back and shoulders.
How to Do It:
- Stand with your back against a wall, feet about 6 inches away, and lower back gently pressed into the wall.
- Raise your arms to form a “goalpost” shape, with elbows bent at 90 degrees.
- Slowly slide your arms upward as far as you can without lifting your back off the wall, then return to the starting position.
- Repeat 8–10 times.
Wall angels counteract the effects of slouching and desk work by activating and strengthening postural muscles.
5. Heel Raises
(Image source: https://geeksonfeet.com/workouts/calfraises/).
Purpose: Strengthens calf muscles and improves balance and stability.
How to Do It:
- Stand with your feet hip-width apart, using a wall or chair for support if needed.
- Lift your heels off the ground as high as you can, then lower them back down with control.
- Perform 12–15 repetitions.
Strong calves support ankle stability and overall balance, which are key to preventing falls and improving mobility in daily activities
Need Some Help to Return To Life Pain-Free?
If you’re dealing with persistent pain and want to return to life pain-free, we’re here to help. Click here to get in touch and we can help create a plan to meet your needs.
You can also call: 360-499-0604
- 5 Common Reasons Why You May Be Experiencing Headaches and How to Find Relief - January 28, 2025
- Why Am I Always Tired? Top 10 Causes and How to Fix Them - January 15, 2025
- 5 Essential Movements to Kickstart a Pain-Free 2025 - December 30, 2024
