DIY-A Guide to Reclaim Movement
Introduction
Have you ever noticed how your body stiffens after an injury—almost like it’s bracing itself for more pain? That’s not just in your head. It’s a real, physical reaction called pain guarding. While it begins as a helpful reflex, it can linger and actually slow down your recovery.
This gentle guide is for anyone who’s experienced stiffness, fear of movement, or that “locked” feeling after pain or injury. You’ll learn simple steps you can try at home to help your body release the guard and return to easy, natural movement.
Materials Needed
A yoga mat or soft floor surface (optional)
A chair (optional)
A mirror (for posture feedback – optional)
A timer or stopwatch (optional)
Step-by-step Guide
Step 1: Understand What’s Happening
In our previous post, we explained what pain guarding is: your body instinctively restricts movement to protect you from pain. But over time, this guarding can create more stiffness, more fear—and more pain.
Movement is medicine. Unless your physiotherapist says otherwise, gentle movement—even with some discomfort—helps the body heal. So when an injury causes stiffness, don’t freeze up. Reintroduce motion slowly and mindfully.
Step 2: Try a Relaxation Technique
Imagine a child bracing for an injection—tight muscles, teary eyes, clinging to mum. Adults do the same when guarding against pain—we just hide it better.
That tension blocks healing.
Instead of resisting, pause, breathe, and relax. You don’t have to force deep breaths—just make sure your heart isn’t racing. When calm, attempt the movement slowly. The key is confidence, not speed.
Step 3: Gentle Movement Routine
Now that your body is calm, try this:
Choose a comfortable position (sitting or lying).
Identify the movement that triggers guarding (e.g., lifting an arm, bending a knee).
Perform the movement slowly, just until you feel hesitation—not sharp pain.
Pause, take a slow breath, then return to the starting position.
Repeat several times. Over time, your range will improve.
Important: If you're already in pain, this may feel daunting. But you don’t need to force it. You’re building safety and confidence, one small move at a time. Eventually, with guidance, you may move even through mild pain—always with caution.
Step 4: Use Mirror Feedback (Optional)
A mirror can reveal unconscious guarding—like holding one arm closer or shifting weight off one leg. Observe your posture and gently correct it. Are you balanced? Aligned? Then adjust. Stop if any movement causes sharp pain.
Repeat and Get Guidance
Consistency is key. Repeating these movements daily—slowly and safely—can retrain your brain and body to stop guarding unnecessarily. If possible, consult a physiotherapist for your first session. This ensures you’re not overcompensating, under-moving, or worsening the issue.
Here at The Physio Diary, we offer tele-rehabilitation and home visits with licensed physiotherapists.
Book a session at +2348126973878.
Final Words
You don’t have to “push through the pain.” But you also don’t have to live around it. There’s a balance. Movement heals, and even gentle motion is a powerful step toward reclaiming your body.
Take your time. Breathe. And let go of the guard.
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