Movement Resolutions for a Pain-Free 2026
Dr. Andrew Kakishita | Lehi, UT
Why Movement Resolutions Work Better Than Fitness Resolutions
Every January, people feel ready for a fresh start. Gym memberships spike, home workout programs get downloaded, and everyone seems motivated to overhaul their routines. The problem is that big fitness resolutions often fade fast because they’re overwhelming or unrealistic. What tends to work better is something simple: movement resolutions.
At Kinetic Chiropractic here in Lehi, I see how much consistent, low-stress movement helps people reduce pain and feel stronger throughout the year. Movement resolutions don’t require huge time investments. They require consistency and small habits that compound over time. And unlike an intensive “New Year, new me” approach, these habits actually stick.
Resolution #1: Move Every Hour
Your spine and joints like movement. Staying in one posture for too long is usually the bigger issue, whether you’re sitting, standing, or lying on the couch. I encourage people to build a simple habit in January: move every hour. This could be a quick stretch, standing up and walking to the kitchen, or doing five slow squats next to your desk. Short, frequent movement breaks help your body stay loose and reduce the “end of day tightness” many people feel.
Resolution #2: Focus on Tissue Tolerance
Instead of stretching everything that feels tight, think about tissue tolerance. Some areas feel tight because they’re overloaded or underprepared. Strengthening small but important muscles can make a surprising difference. A few examples include calf raises, hip abduction work, light core engagement, and shoulder blade control exercises. These movements help your body handle everyday loads better and reduce the nagging tightness that keeps coming back.
Resolution #3: Build a 5-Minute Morning Routine
A simple morning mobility routine sets the tone for your whole day. Even five minutes helps reset your hips, mid-back, and lower legs. A few controlled rotations, a gentle hip opener, and some ankle mobility can wake up areas that tend to stiffen overnight. You don’t need a complicated warm-up. Consistency beats intensity every time.
If you read my previous blog on why joints feel stiff in winter or after long drives, you’ll notice the same theme. Your body feels better when it moves a little more often.
How I Help People Stick to These Habits
In my clinic, I often combine gentle joint mobility, soft tissue work, and simple exercises that fit a person’s lifestyle. Most people don’t need an hour of rehab a day. They need a few movements they can actually stick to. When a plan feels simple, people stay consistent, and their bodies respond quickly.
If your goal is to feel better moving into 2026 and you want help choosing movements that make sense for your specific situation, I’m always happy to take a look. You can learn more here:
https://kineticchiropracticutah.com