Everyone goes through different seasons of movement. In my case, I “wintered” pretty hard this year! But it’s officially time to melt off the frost, shake out the limbs, and focus on gently moving into spring.
Our priority is movement here at Framework Wellness, but not in the “wake up at 5 AM, train like an Olympian” sense. Instead, we’re going to concentrate on subtle stretches, walks that feel like exhaling, and curious nudges toward what might feel good right now.
Wellness is an open-ended adventure, and while seasonal energy is our guide, remember that nothing here is a prescription! So, if you’re ready to step out of hibernation and into something lighter, let’s talk spring movement.
The First Step Is To Just Start Moving (Wherever You Are)
If winter had you curled up on the couch more than usual, I promise you’re not alone. Some months, your movement might look like high-intensity intervals. Other months, it might look like walking the dog or stretching on your kitchen floor. That doesn’t mean you’re doing it wrong. It means you’re living in sync with your season.
This spring is all about gently reactivating. Maybe that starts with a slow walk. Maybe it’s a short video. Maybe it’s simply putting on stretchy clothes and standing by a sunny window. In these moments, take notice of what your body might be ready for.
As you start moving again, I encourage you to reframe it as something that bookends your day. Personally, I’ve been taking a walk after school drop-off and again after work before picking up the kids. It’s become a small ritual that helps me transition from one part of the day to the next.
The Process Doesn’t Need to be Expensive
Getting back into movement can come with a lot of pressure to invest in high-tech gear or expensive gym memberships. But this year, I retired my fancy fitness watch and swapped it for something wildly unglamorous: a clip-on pedometer.
My favorite part about it is how simple it is. It’s rechargeable and resets daily, without the need for any apps or unnecessary notifications.
What I’ve learned from using it is that the number itself isn’t as important as the awareness it creates. Some days I hit my goal. Some days I don’t. Occasionally, I find myself jogging in circles around my kitchen island just to see it tick up a little more (no shame). But what matters most is how I feel when I’ve moved my body throughout the day.
Try Switching Things Up (If You’re Already in Motion)
If you already have a movement routine in place, that’s fantastic. But just like we rotate wardrobes or rearrange furniture with the seasons, your movement practice can shift, too.
This season’s energy is all about emergence, momentum, and new beginnings. Even small adjustments, like trying a new class, walking in a different neighborhood, or changing your soundtrack, can give your body and brain something new to respond to.
And if you’ve been in a rut, that’s okay. Consider this your cue to switch it up. That might mean trading HIIT for restorative yoga, or experimenting with something that feels totally outside your comfort zone.
My favorite yoga app (after years of trial and error) is Down Dog. It’s endlessly customizable: you choose the time, style, level, music, and even voice. But, there are a few other resources I swear by, too:
- StretchIt: Great for challenges and neck/upper back release (which is my personal focus this season)
- GoWod: A more advanced, CrossFit-based tool that’s still totally adjustable by time, equipment, and intensity
- YouTube mobility routines like this full-body challenge, or this gentle seated version for seniors or beginners
If you’re feeling stagnant, your body might just need novelty instead of pressure.
Breathing Counts as Movement, Too
Before we move any further, let’s take a breath (literally)!
You see, breathing is one of the simplest ways to get back into your body. If movement still feels like too much, start here. Some of the tools that I recommend to gain control of your breathing:
- This breath meditation for burnout recovery
- Insight Timer: which I use daily for silent bells or short guided sessions
- Breath of Fire: A yogic technique that’s weird, energizing, and deeply effective
The cool thing about breathwork is that it takes no equipment, no prep, and no extra time. You could be doing it while reading this paragraph (and if you are, hey, nice job).
Don’t Forget Your Face: Stretching Where You Least Expect It
If we’re going to stretch our bodies, why not stretch our faces too?
Your face has over 40 muscles, and most of us carry tension in places like our jaw, forehead, and neck without even realizing it. This is where face yoga comes in.
It sounds niche, but I’ve been surprised by how grounding and impactful it’s been in my own routine. We tone and strengthen every other muscle group. Why not this one?
Lately, I’ve been playing with Luvly (Android version), an app that combines face yoga with self-care rituals and education. It’s quick, it’s specific, and it feels like a mini reset in the middle of the day. Besides, it’s helpful to have a form of exercise that doesn’t involve getting up!
Use This Season to Begin Again
Spring has a way of reminding us that we’re always allowed to start fresh. We don’t have to move perfectly; we just have to move with intention! It’s an invitation to check back in with the one who’s been patiently waiting under the layers of winter.
If nothing else, take this as your permission slip to try something new, let something old go, or simply feel good in your skin again. This is your framework. You get to build it however you want.
And, if you’re interested in more content like this, be sure to check out our YouTube channel for more monthly explorations into the incredible adventure that wellness can be!