Motion is Lotion: Why Moving Your Joints is Essential for Long-Term Health

Here I am performing a candle tray dance at a beautiful Iraqi-American wedding, 2024

When I say "motion is lotion" in class, I’m highlighting a powerful truth about our bodies. Just like lotion keeps our skin hydrated and supple, movement keeps our joints lubricated and healthy. Whether you’re 17 or 87, a seasoned athlete, or just beginning your fitness journey, understanding this concept is a vital key to maintaining a strong and resilient body.

1. "Motion is Lotion" vs. "Use It or Lose It"

You’ve probably heard the phrase "use it or lose it" before. While it’s true that if we don’t move our bodies, we can lose our strength and range of motion, I prefer to focus on the positive side of things—motion as a form of self-care. Moving our joints through their full range of motion regularly is like giving them a nourishing dose of lotion. It’s about maintaining what we have and preventing the deterioration that comes from inactivity or a sedentary day.

2. Strengthening at Full Range of Motion

Strength training isn’t just about building muscle; it’s also about protecting our joints. By moving through a full range of motion during exercises, we engage the muscles that support our joints, which helps to prevent injuries. Additionally, this type of movement can decrease joint discomfort caused by inflammation or overuse. We know that when we strengthen our muscles in a lengthened position and in a shortened position we increase the support and integrity of the surrounding joints. Think of it as a proactive way to keep your joints healthy and pain-free.

3. The Science Behind "Motion is Lotion"

The primary focus of "motion is lotion" lies in how our joints respond to movement:

• Synovial Fluid Production: When we move our joints, especially through a full range of motion with compression, our bodies produce synovial fluid. This fluid acts as a lubricant, reducing friction between the bones and allowing for smooth, pain-free movement.

• Cartilage and Soft Tissue Health: The cartilage in our joints doesn’t have its own blood supply, so it relies on the squishing and releasing action that occurs during movement to get nutrients. When we compress and then release our joints, the cartilage releases fluids that nourish the surrounding soft tissues, keeping them healthy and strong.

• Neurological benefits: While 'motion is lotion' is often associated with joint health, the benefits of movement extend far beyond our joints. Our nervous system thrives on regular activity too. Movement stimulates our brains to form new connections, enhances our body awareness, and even helps maintain the health of our nerves. It's as if motion provides a vital 'lotion' for our entire nervous system, keeping it flexible, responsive, and healthy.

4. The Balance Between Soft Joints and Full Extension

There’s a time and place for keeping our joints “soft” (AKA not at full extension), like during certain stretches with weight bearing, or when we need to be gentle with our bodies. However, always keeping our joints soft can lead to decreased mobility over time. To keep our joints functioning well, we need to regularly move them through their full range of motion, which includes their full, comfortable for you extension. This ensures that they stay strong, flexible, and well-lubricated.

5. Putting It Into Practice

In our Pilates and Mobility Stretch classes, we incorporate exercises that encourage this full range of motion. Here are a few ways you can apply this concept:

• Focus on Full Range Movements: During class, pay attention to the exercises that take your joints through their full range of motion. Think about how these movements are helping to lubricate and nourish your joints.

• Strengthen with Purpose: Remember that when we strengthen through a full range of motion, we’re not just building muscle—we’re also protecting our joints from injury and wear.

• Stay Consistent: Like applying lotion regularly to keep your skin healthy, moving your joints regularly keeps them lubricated and functioning well. Aim to incorporate movement into your daily routine, even on days when you’re not in class.

By keeping your joints in motion, you’re actively working to preserve your body’s ability to move freely and comfortably. So, next time you hear "motion is lotion," remember that you’re giving your body the care it needs to stay strong and healthy for years to come.