Episode #80: How to ease back into movement when you’re in pain (using 2 of my favourite analogies)

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In this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain.

This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
 → Sharing it with a friend
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🔗 Links & Resources Mentioned:

• Episode #23 with Antony Lo: Do Something Different
• Episode #62: How do I know if I’m getting better if I still have pain?
• Instagram post: Motion is Lotion Phases
• Instagram reel: Z-Lying Reset Position
• 5-minute Body Scan Meditation
• Group Physiotherapy Classes – class information and waitlist

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Life + business updates (summer camping, fall routine, new classes)
• Why fall feels like the best season for structure and balance
• Analogy 1: Motion is lotion – three phases of movement
  • Phase 1: Gentle motion is lotion 
  • Phase 2: Variety of motion is lotion
  • Phase 3: Progressively loaded motion is lotion
• Analogy 2: Farm field analogy for nervous system + movement
• Using pain as your guide (safe zone: 3/10 or less)
• Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work)
• Healing is a rollercoaster – why basics always matter
• Encouragement that small nudges expand your movement “farm field” over time