CONTENTS

Introduction: The Importance of Movement
Effortless Movement
Functional Fitness: Mindful Movement for Daily Life
Managing Overwhelm When it Comes to Movement Options
The Balance Between Global and Local Movements
Core Strength: More Than Just Muscles
The Balance of Rest and Movement: A Lesson from the Royal College of Music
A Personal Story of Balance
Pacing: Finding Balance in Movement
Reflect and Reconnect: What Does Your Body Need Today?

Movement is fundamental to pain recovery. The much revered and latest NICE guidelines¹ recognise physical activity as the most effective way to manage chronic pain.

Just in case you need more motivation, the science behind movement shows that it is critical for overall well-being, promoting everything from improved circulation to enhanced cognitive function. As Kelly Starrett notes in Deskbound², “What’s even more disturbing, and what virtually no one realises, is that inactivity is killing our brains—physically shrivelling them.” 

However, there’s still a gap when it comes to integrating movement with a more comprehensive approach to pain management. That’s where techniques like the Alexander Technique, physiotherapy, and manual therapy come into play. When combined with regular functional fitness, they form a balanced model for managing pain. 

In part 2, we explored how good posture supports natural, effortless movement with minimal strain. Movement should flow from a state of calm, confidence, and coordination—what we call embodied ease. However, "yellow flags" talked about in part 1 like fear, anxiety, and unhelpful beliefs about pain can disrupt this ease.

Over time, through practice, we can reduce these mental barriers, learn to return, and train to remain in embodied ease. By embracing curiosity and mindful practice, we let go of unnecessary tension, moving fluidly and confidently with intention. 

By “movement” I do not just mean physio exercises, walking, running, or going to the gym.

Wherever you are - even asleep or awake - movement is involved. Sitting, sleeping, standing, breathing - you exist in a body that is always moving and being. As I type this blog, my fingers (and arms to a lesser extent) move dynamically, while my body shifts slightly to maintain coordination and ease. The most useful type of movement is functional. 

When we think of functional fitness, it’s not just about hitting the gym—it’s about how we move in daily life. What movements do you do most throughout the day?

Simple actions like standing up, sitting down, walking, and reaching forward for tasks like typing or chopping vegetables are the ones to perfect. If you struggle with these, a practice like the Alexander Technique can help, focusing on mindful movement training to improve your everyday function. After all, the most effective exercises are the ones that feel relevant and enjoyable, as personal preferences and enjoyment have been shown to significantly improve motivation and adherence³.

This means that exercise doesn’t always need to be formal—activities like dance, vacuuming, or gardening can be powerful alternatives when done safely and combined with good pain management.

Ellen Langer’s research on mindfulness highlights how simply being aware of your movements can transform how you approach daily tasks.

In one study⁴, hotel cleaners who recognized their tasks as physically demanding saw improvements in their health, like reduced weight and lower blood pressure, without changing their routine.

This shows how mindful attention to everyday movements can turn them into meaningful exercise. When you start viewing these simple actions as part of your fitness plan, it becomes easier to integrate more movement into your day, naturally improving your physical and mental well-being.

It’s easy to feel overwhelmed by the many approaches available for improving movement, with each offering a different focus. Some say to get into the pool for aquatic physical training; others go to the gym for aerobics. There are options that build strength and flexibility or focus on mind-body techniques. Where to begin? 

Start by considering what feels manageable and aligns with moving better in your daily life. 

If everything feels too painful, manual therapies such as massage or acupuncture can help unlock movement and ease discomfort first. From there, you can add stretching for flexibility if you don’t have the range of motion you need to move in your daily life, mindful movements like yoga and tai chi to refine coordination and ease pain.

I’ll keep saying again and again that this is the key to learning how to move with more ease and freedom. 

Throughout it all, practices like the Alexander Technique serve as a bridge, teaching you to integrate these layers into a cohesive whole, so your movements feel more natural and connected. As you build on these foundations, strengthening exercises will help improve how your body handles everyday activities, from lifting to reaching, Along with sitting at your desk which is an endurance sport in itself. 

With aerobic exercise, start with what’s most foundational, like walking, and focus on enjoying the rhythmic movement as a way of building coordination and balance that feels good for your body, not less. 

This will go a lot better when you lay the groundwork with better posture and mindful movement. The same goes for other aerobic activities—prioritise good movement over simply pushing for a hard workout. Ultimately, you want to move with more skill and ease, making every step more effective and connected.

When we talk about movement, it’s important to strike a balance between global and local movements. Imagine starting your day with a walk—your legs carry you forward, arms naturally swinging by your side, your whole body in sync with the rhythm of your steps. This is a global movement, engaging large muscle groups and integrating multiple joints.

These types of movements, such as walking, lifting, or bending, are key to functional fitness, which is all about how we move in daily life. 

As you walk, you might begin to notice specific areas of tightness, like your shoulders. You stop for a moment, pausing to do some gentle shoulder rolls, using body mapping techniques we discussed in part 2 on posture. You do precise moments and stretches in order to enhance your body map. You feel how your shoulder blades glide across your back, how your chest opens up, and how your breath deepens with each rotation.

This local awareness helps you map out the range of motion in that area. Once you start walking again, you’ll likely feel a new sense of freedom and ease in your upper body, as though your movements are more fluid and connected.

Incorporating both global and local movements into your practice can transform how your body feels and functions.

Think of global movements like Tai Chi or swimming—they get your whole body flowing, boosting strength and coordination. Then there are the local movements, often found in practices like physiotherapy or Feldenkrais, where you focus on specific areas that need more care, like loosening tight shoulders or improving joint mobility.

The Alexander Technique often bridges the two, seamlessly blending full-body awareness with focused adjustments, using the practices we discussed in part 2 on posture. 

The assumption that strengthening your core will reduce your pain is often flawed as core strength alone isn’t the answer to resolving pain. Many people with chronic pain have tried planks and crunches, only to find that their discomfort persists. Why? Because it’s not just about muscle power - it’s about how your body organises itself.

Improving posture is not just about strengthening certain muscles or relaxing others, it’s about changing our behaviour to cultivate this sense of embodied ease we’ve spoken about. When we do this the muscles we need to support good posture naturally strengthen. 

Your core should function naturally to support you, but if your body is locked in tension, even the strongest core muscles won’t make a difference.  Embodied ease is the way out of this combined with functional fitness. 

Finding balance between rest and movement is key, especially when dealing with complex, demanding tasks. While it’s tempting to push through pain and fatigue, this often leads to burnout and worsens symptoms.

For example, when I was working with injured students at the Royal College of Music, they found that practising for ten minutes and then lying down for five helped them learn faster and more efficiently.

Similarly, those suffering from repetitive strain injuries (RSI) or chronic pain should take frequent micro-breaks—20 seconds every few minutes, followed by a longer rest every hour. While this approach might seem counterintuitive, it can lead to faster progress in the long run, as it helps the body recover and prevents further strain​.

For easy, low-demand tasks, you may not need such structured breaks. However, for more complex tasks, such as extended typing or standing in one position for too long, this balance is crucial. By paying attention to both rest and movement, you create an environment where your body can stay resilient​.

One of my coachees had always pushed through her pain, determined not to let it slow her down. But eventually, she burned out, feeling more exhausted than ever. Together, we reframed her healing process. It wasn’t just about exercise—it was about balance. Healing meant enjoying life, laughing with friends, and doing activities that brought her joy without stressing her body. Movement is important, but so is finding pleasure and relaxation.

For instance, combining movement with balance could look like taking a gentle walk with a friend. You’re still moving, but it’s integrated into something joyful, where the experience is about connection, not just exercise. This blending of movement with life’s pleasures is key to healing​.

Pacing is a composite of all these elements. It's not about pushing through pain or forcing your body to do more than it’s ready for—it’s about finding that delicate balance between activity and rest. How much pain is too much? The answer depends on how you’re living—your daily demands, stress levels, and movement habits. By practising mindful movement, building core strength, and integrating global and local movements, you create a foundation for sustainable ease​​.

If you ever find yourself struggling with a task like typing for hours or standing for long periods, it’s important to remember that most of your training should support those specific activities. Instead of pushing through the discomfort, focus on short recovery exercises and adjust your routine to incorporate breaks that help maintain ease throughout the day​.

Before you move on with your day, take a moment to reflect:

• How much movement can you realistically do today without increasing your pain substantially?

• Could you break it into smaller pieces and do a little bit throughout the day?

• What practices from this guide would serve you best right now?

To summarise, here’s what you might consider:

• Focus on mindful movement, tuning into how your body feels and releasing tension as you move.

• Alternate between global movements and more focused, local movements.

• Take micro-breaks to give your body short periods of rest throughout the day.

• Above all, listen to what your body needs right now and adjust accordingly.

Healing isn’t about pushing through—it’s about pacing, tuning in, and letting your body guide you. As Moshé Feldenkrais said, “Movement is life and without movement life is unthinkable.” If you’re interested in this approach to movement and healing, how it integrates with other pain treatment options, and want a personalised pain recovery plan supported by coaching, then take a look at how I can help you become pain-free here.