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Mobility Practice for Joint Health
By: Melissa Miller DC, RN
Recently, we posted about the dangers of sitting disease. Sitting too much just isn't good, for so many reasons!
Here are Dr. Melissa's wise words on the subject and bonus! She even included a video for us to show us how to compensate for all this sitting and lack of movement.
Use it or Lose it?
Have you ever heard the phrase "use it or lose it"? It is typically used in reference to your body parts and their ability to stay strong, flexible, etc. Here’s why that phrase is so incredibly important and why you need to move more of your body, more often.
Your body is made up of zillions and zillions of cells. The only language cells speak, regardless of their structure or function, is FORCE. Force is a push or pull on an object, in this case, on your cells. The only time cells initiate a response mechanism is when you push or pull them.
Mobility Practice for Joint Health
Any time you move your body you apply force to the specific body parts involved in that movement. So if you only do a handful of movements in a day, only a small amount of cells, relative to the number of cells in your whole body, get to be pushed or pulled.
What is happening to the rest of the cells that aren’t receiving force? They get broken down and recycled because your body’s main goal is to be as efficient as possible.
For example if you spend a majority of your day in the same seated position (sitting in a chair for meals, sitting in your chair at work, sitting in your car, sitting on your couch), your cells are going to make you the best at sitting.
But what if one day you decided you wanted to go hiking? Run a marathon? Lift some weights? Hang on the monkey bars (monkey bars are my favorite, had to add that one in)?
Risk of Injuries
Because your body is only adapted to being an efficient sitter, you then get muscle soreness, or even worse, a fracture, sprain or strain, because your cells aren’t used to sustaining these new forces.
What if you started putting your body in new and different shapes throughout the day to increase the variability of forces being placed on your cells, causing them to become stronger rather than weaker?
Your tissues would more easily adapt to whatever stresses you put on it. For example, if your ankle ligaments are strong in all ranges of motion, you’re less likely to sustain a serious sprain if you roll your ankle.
And if your ankle does get sprained, the tissues will recover much more quickly. And this is where the importance of a movement practice for mobility and joint health comes in.
Finally, the video sequence:
Here is a video of a short sequence that moves all the joints in your body. It’s a great way to increase the variety of movement in your day and also a great assessment tool to see how your joints are or aren’t moving.
I’d suggest making this movement routine for joint health a daily habit. Your body will thank you!
Contact Dr. Melissa:
You can reach me at Melissa@nuravita.com for any questions. You can also sign up for my newsletter at www.nuravita.com where I offer monthly movement inspiration!
As a chiropractic physician, my approach targets healing on a cellular level, getting your joints moving as they are meant to, and offers tools to increase movement in your daily life so a few hours at the gym per week becomes your supplemental movement practice rather than your primary movement practice. Happy Moving!
What did you guys all think about Dr. Melissa's great advice? I for one, plan to do this routine daily. I already get her newsletter and have driven hours to go see her. She is that good!
Thank you Dr. Melissa for sharing this with us.
Please share this movement practice for joint health post with those you love, because it could help them so much as Dr. Melissa described above.