I associate movement with health. When we feel well, we naturally want to move more. And when we don't feel like ourselves, physically or mentally, we're more likely to become sedentary, withdraw, and disconnect from the things and people around us.

That's why I believe movement should be part of our daily lives, just like sleep and water.

Movement supports nearly every aspect of our health. It strengthens our bodies, supports recovery and metabolic health, protects our independence as we age, and can positively influence how we feel mentally and emotionally. It can also create connection, whether that's exercising with other people, taking a walk with a friend, or simply spending time walking outdoors in nature.

But I also make a distinction between movement and exercise.

Movement is something our bodies need every day. Exercise is more intentional. I think of it as another preventive tool, one we can use purposefully to build strength, protect bone health, improve balance and cardiovascular fitness, and support both lifespan and healthspan.

And neither should be one-size-fits-all.

The right approach depends on your health, your goals, and where you are in life. Whether you're preparing for or recovering from surgery, managing joint pain, navigating menopause, or simply hoping to remain strong and independent for years to come, movement and exercise should meet you where you are. My goal is to help patients find an approach that fits their lives, not someone else's, and recognize that caring for their health doesn't happen only in a doctor's office.

Sometimes, it starts simply by moving.

When I talk about movement as prevention, one of the simplest places to start is maintaining flexibility and range of motion. Our daily routines tend to keep us in the same positions, sitting for long periods, working in front of us, or simply not moving our joints through their full range of motion. Over time, we can begin to lose some of that mobility without realizing it. A few simple stretches throughout the day can help maintain comfort and flexibility and may help reduce the risk of certain injuries. I tend to focus on three areas that are particularly important for everyday movement: the shoulders and neck, the hamstrings, and the calves and feet.

SHOULDERS & NECK

Maintain the range of motion you use every day.

Shoulder mobility involves more than the shoulder joint itself. It also includes the base of the neck and the shoulder blades. Maintaining motion in these areas can make everyday activities, from reaching overhead to getting dressed or doing your hair, more comfortable.

Gentle Neck Roll Stretch

Sit or stand tall with your shoulders relaxed. Gently lower your chin toward your chest, then slowly roll your head toward one shoulder and back toward the center in a controlled half-circle. Continue toward the opposite shoulder, moving slowly and comfortably. Avoid dropping your head backward or forcing the movement. Repeat a few times in each direction.

Overhead shoulder stretch

Sit or stand tall with your shoulders relaxed. Raise one arm overhead, bend your elbow, and let your hand reach down behind your head toward your upper back. Place your opposite hand on the bent elbow and gently pull it back and slightly toward your head until you feel a comfortable stretch through your shoulder and the back of your upper arm. Keep your chest lifted and avoid arching your lower back. Hold for 20–30 seconds, then switch sides.

Standing or Seated Scapular Stretch

Sit or stand tall with your shoulders relaxed. Extend both arms straight out in front of you at shoulder height and interlace your fingers. Turn your palms away from you and gently press your hands forward while allowing your upper back to round slightly. Let your shoulder blades spread apart as you reach forward, keeping your shoulders down away from your ears. Hold for 20–30 seconds, feeling the stretch across your upper back and between your shoulder blades, then slowly release.

HAMSTRINGS

Counteract the effects of prolonged sitting.

We spend a significant portion of the day seated, which can contribute to hamstring tightness. Maintaining flexibility through the back of the legs can help support comfortable everyday movement.

Standing Bent-Over Hamstring Stretch

Stand with your feet about hip-width apart and your knees soft. Hinge forward from your hips, pushing your hips slightly back while keeping your back long. Reach your hands toward your shins, ankles, or the floor, depending on your flexibility. Keep your legs mostly straight without locking your knees. Hold for 20–30 seconds, feeling a gentle stretch along the backs of your thighs, then slowly return to standing.

CALVES & FEET

Support flexibility from the calf through the heel and foot.

Calf strains and Achilles tendinitis are common injuries, and maintaining flexibility through the back of the lower leg can be an important part of prevention. The calf, Achilles tendon, heel, and plantar fascia are also interconnected, which is one reason I like to include calf and foot stretching as part of regular movement.

Standing Calf Stretch

Stand facing a sturdy chair or wall and place the ball of one foot against the chair leg or wall, keeping your heel on the floor. Keep that leg straight and gently lean your body forward toward the chair or wall until you feel a comfortable stretch through your calf. Keep your back tall and avoid bouncing. Hold for 20–30 seconds, then switch sides.

Standing Heel Lifts (Calf Raises)

Stand tall with your feet about hip-width apart, using a chair or wall for balance if needed. Slowly lift both heels off the floor, rising onto the balls of your feet and squeezing your calf muscles at the top. Hold briefly, then slowly lower your heels back to the floor with control. You can also perform this exercise on one leg at a time for an added challenge, keeping the other foot lifted off the floor and using support for balance as needed.

A Note About Plantar Fasciitis
The plantar fascia, heel, and Achilles tendon are closely connected. Keeping the calf and foot flexible with regular stretching may also help support foot mobility and potentially reduce the likelihood of developing plantar fasciitis.

Start With Movement That Works for You

You don't need an elaborate exercise routine to begin caring for your mobility. Sometimes it's simply about moving your body through ranges of motion that everyday life no longer asks us to use very often.

Start gently, pay attention to how your body feels, and remember that movement should support your health, not work against it.