This week I want you to start exploring novel movement.
Trying new movement patterns is one of the fastest ways to help your nervous system calm down, reduce pain, and increase your range of motion. And the best part? It’s simple, gentle, and can even be fun.
If you’re curious about why novelty works so well to reduce pain, read to the end! I’ll explain what’s happening in your brain and how it helps your body feel better.
Novel Movement Homework:
First Level:
Circles with a Twist
- Stand or sit comfortably.
- Use a body part that has pain to slowly draw a circle in the air. Make the circle as smooth and slow as possible, but don’t move into any area that causes pain. For example, if your shoulder hurts and it hurts to move it forward, then make shoulder circles, but only make half the circle.
- If you have pain in your elbow, you can rotate your hand from palm facing up to palm facing down and bend your elbow back and forth. Again, stopping the motion before it causes pain.
- Now, make each circle slightly different. Try a wider one, a lower one, or a square shape instead of a circle.
- Try going backward, then forward. Then try using a different body part to draw a shape in the air.
- Do this for 1–2 minutes on each side, once a day.
The goal isn’t to “stretch” anything — the goal is to surprise your brain with small new patterns and to remind it of all the ways you can move that do not cause pain. Be curious! Don’t push yourself to do anything painful, just notice all the ways you can move that do not cause pain.
Second Exercise:
Novel Walk
- Walk slowly across a room — but each step should be a little different than the one before.
- Try stepping with your toes turned in, then out.
- Take a high step, then a super low step.
- Swing your arms differently than usual. Try reaching forward, or gently crossing them as you walk.
- Do this for about 3–5 minutes a day, or just whenever you have space to play.
This is a great one to do in your living room, hallway, or backyard — anywhere you can move without needing to look “normal.” The goal is just to remind your brain of all the ways you can move that are not painful.
Third Level:
Hand Dance
- Hold your arms in front of you and begin moving your fingers like you’re dancing.
- Try making shapes in the air — a spiral, a wave, a zigzag.
- Let your wrist and elbow join in. Make the movement as smooth and unusual as you can.
- Keep changing it up. Let your hands move freely, even if it feels silly.
Try doing this for 2–3 minutes a day, especially during a work break or before bed. It’s relaxing and stimulates your brain in a way that decreases pain.
Why this helps:
Your brain is wired to protect you from pain by limiting movement when it thinks something might be dangerous — even if it’s not. When you introduce gentle, novel movement, it signals to your nervous system:
“Hey, we’re safe! Let’s allow more freedom again.”
This rewires how your brain interprets sensation, allowing tension and pain to decrease over time. Even just 5 minutes a day can make a big difference.
On your next visit, let me know which movement felt most surprising or interesting. Or if you are having trouble figuring out how to move in novel ways, let me know and I’ll help you find some.
Chiropractic energy medicine will help make these movements easier and more effective. So if they feel hard or confusing at first, that’s okay! Staying consistent with your care plan will support your progress.
See you soon,
Meggie
