Movement for Real Life
A Monthly Wellness Feature / January 2026
By Petra Lehman-Brauer
Owner – Create Power Yoga
We’ve all seen ads telling us about new products to get rid of back, neck, and shoulder pain. We’re told that there’s one solution to pain, and you can buy it on Amazon! Here’s the truth: the gear marketed to fix your aches doesn’t work.
A massage gun might feel good for five minutes. Special bands and rollers end up in a closet. These products sell you a quick fix, but they ignore the real problem: your body is stuck in a rut.
We sit all day. We move in the same few ways. When you do the same thing over and over, parts of your body get stiff, sore, and start to complain. Pain is your body’s way of saying, “I need to move differently.”
You don’t need to buy anything. You need to add simple, varied movement to your day.
Here’s how to start:
1. Break Up Your Sitting.
Set a timer for every hour. When it goes off, change your position for one minute.
- If you were sitting, stand up and reach your arms overhead.
- If you were standing, sit on the floor.
- If you were leaning forward, gently arch your back.
It doesn’t have to be exercise – just break the pattern you’ve been in.
2. Move During Daily Tasks.
Turn ordinary moments into mobility breaks.
- At the grocery store, do a squat to reach a low shelf instead of just bending over.
- While brushing your teeth, balance on one foot for 30 seconds, then switch.
- Waiting for coffee? Place both hands on the counter and step back to stretch your arms and back.
3. Sit on the Floor More Often.
When you watch TV or scroll on your phone, sit on the floor. You’ll naturally shift positions, stretch your legs, and your muscles will have to work to get up and down. This simple habit builds strength and mobility in your hips and back without any extra time spent.
4. Gently Move Your Stiffest Spots.
Notice where you feel the tightest. Instead of pushing on those spots with a tool, move them slowly.
- Stiff neck? Gently look left, right, up, and down. Go only as far as is comfortable.
- Tight hips? Sit in a chair and cross one ankle over the opposite knee, then switch.
- Achy back? Lie on your back with knees bent and gently windshield-wiper your knees side to side.
You don’t need a lot of time – everything I suggested above can become part of what you’re already doing. You don’t need to work out hard or find hours every week. Find movement where previously there wasn’t any. Our bodies crave variety of movement.
The solution to pain isn’t in a shopping cart. It’s in learning to move again – simply, daily, and with curiosity.
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About the Author
Petra Lehman-Brauer has been teaching yoga to students of all levels since 2013. She owns Create Power Yoga in Rumford, RI, where her mission is to create a space where students feel safe, supported, and empowered in their practice; where yoga isn’t about perfection, but about showing up, exploring, and building a deeper relationship with yourself.
Do you have a question or a Yoga – Health & Wellness topic you would like to see Petra cover? If so, email: Info@EastProvHospitality.com with “Create Power Yoga” in the subject line.
