How to Add Movement To Your Life
Integrated Musculoskeletal Care – IMC is a musculoskeletal healthcare delivery company. IMC specializes in the assessment and treatment of spine, joint, muscle, and nerve conditions. IMC uses evidence-based physical therapy in-person, virtually, or through self-care to address painful conditions. Most conditions resolve within 4-6 sessions.
This April, we’re celebrating Move More Month by highlighting why movement matters, simple ways to move more, and how IMC can help you build better movement habits!
Why does moving matter?
Movement isn’t just about burning calories or staying in shape—it’s essential for your joint health, muscle function, and overall well-being. But not all movement is created equal.
- Sitting for long periods can cause stiff joints, weak muscles, and poor circulation—even if you exercise regularly.
- Movement improves blood flow to muscles and joints, reduces pain, and enhances flexibility.
- Consistent, purposeful movement can help prevent injuries, reduce stress, and improve long-term mobility.
The key is quality movement, not just quantity—and that’s where IMC comes in!
Ways to move more
You don’t need to run a 5K or spend hours at the gym to incorporate more movement into your day. Here are some simple and effective ways to stay active throughout your daily routine:
✅ Use a walking pad at your desk: Stay active while working by walking at a slow pace during meetings or tasks.
✅ Take micro-walks every hour: A quick 2-3 minute movement break every hour can boost circulation and reduce stiffness.
✅ Shift your weight while standing: If your job requires prolonged standing, try rocking back and forth, shifting from one foot to the other, or using a footrest to reduce pressure on your legs and lower back.
✅ Practice JointStrong® movements: These targeted, science-backed exercises are designed to keep your joints healthy and pain-free.
✅ Use the stairs instead of the elevator: A simple swap that strengthens muscles and improves cardiovascular health.
✅ Stretch while watching TV: Instead of sitting still, incorporate light stretches or mobility exercises.
✅ Use proper lifting techniques: Engage your legs and core when lifting instead of relying on your back. Squatting instead of bending over reduces strain and protects your spine.
✅ Adjust your posture frequently: Avoid locking your knees or staying in one fixed position too long. Frequent small adjustments can relieve strain on muscles and joints.
Prevent workplace injuries with better movement
Small adjustments to how you move can make a big difference in preventing injuries and keeping you pain-free.
- Incorporate JointStrong techniques: Our evidence-based joint-friendly exercises can help you stay mobile, prevent strain, and improve long-term physical health.
- Warm up before your shift – Even office workers can benefit from a warm up. A few minutes of gentle stretching or movement can prepare your muscles and joints for the day.
- Use proper lifting techniques: Always bend your knees, engage your core, and lift with your legs instead of your back. If possible, use assistive equipment for heavy lifting.
- Break up repetitive motions: If your job involves repeating the same movement for long periods, try to change positions, stretch, or shift your weight to avoid strain.
- Listen to your body: Pain and discomfort are warning signs! If you feel stiffness, soreness, or persistent discomfort, take a moment to adjust your posture, stretch, or seek guidance from an IMC physical therapist.
How does IMC help?
At IMC, we’re here to help you prevent common musculoskeletal conditions as well as treat MSK conditions with evidence-based physical therapy. Here’s how physical therapy through IMC can help you:
- Personalized Movement Plans: An IMC clinician will assess your unique movement patterns and create a plan tailored to your needs.
- Preventative Strategies: Learn techniques to protect your joints, strengthen muscles, and prevent injuries.
- Evidence-Based Physical Therapy: IMC’s approach is based on proven techniques that help reduce pain, restore function, and enhance movement.
- Virtual & In-Person Treatment Options: Whether you prefer in-clinic visits, telehealth sessions, or a self-guided plan, IMC provides flexible solutions.
Who can benefit from seeking care?
Everybody can benefit from physical therapy through IMC at any age!
By taking preventative measures and learning how to move with purpose, physical therapy not only helps you recover but also equips you with tools to prevent injury and improve your quality of life.
Upcoming Events
Join us for our next free bi-monthly webinar. May’s topic will cover wrist, ankle, and elbow pain.
In-Care, Virtual Care/Telehealth, and Self-Care
Did you know IMC on-site care & virtual care/telehealth is available depending on your employer?
Regardless of employer, all individuals have access to self-care pathways through the JointStrong® App.
