--- title: "Movement Mondays: Get Inspired to Move Pain-Free with Dr. Rachita" description: "Join Dr. Rachita for Movement Mondays. Learn how simple exercises and consistent activity can help you manage joint pain and reclaim your quality of life." canonical: https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/movement-mondays-get-inspired last_updated: 2025-09-16 --- # Movement Mondays: Get Inspired to Move Pain-Free Tribe Verified · Physiotherapy care for Delhi NCR By [Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare) · Online sessions, home visits across NCR, and clinic in New Rajinder Nagar · ₹600 per session (estimate) Part of [Orthopedic Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy). [View full gallery](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/gallery) Let’s turn 'I have to move' into 'I get to move.' My weekly dose of motivation to help you get active, stay consistent, and finally ditch the sedentary rut. ## Photos and videos - [Video: A little weekend fun at the clinic. Even applying gel for the ultrasound machine can be a dance party on a Saturday!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16c7735d-1ecb-4a16-a895-208091165628) - [Video: In a world full of 'dukh dard' (trouble and pain), be someone's physiotherapist and help them heal without medicines. A little hopscotch to celebrate the joy of movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d150012-7e93-45be-9ec2-5b5d37cd216d) - [Video: Movement is an escape from stagnant energy. It's magic for your body and mind. This is your Movement Monday reminder to get up and get active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6222fbd7-456e-4324-aac1-3b05e488bc52) - [Video: Movement is a privilege. Let's honor our bodies by keeping them active and healthy. Another Movement Monday dance to get the week started right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88724f6e-749d-4fed-ac79-e605c4c74425) - [Video: Feeling low on energy? Remember that movement is the best escape. It doesn't drain your energy; it creates it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/821256ef-0af9-4684-887d-8f17d4942f7e) - [Video: Don't let a busy schedule get in the way of being active. Here I am with my son and assistant for a quick Movement Monday dance break. Your turn now!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db6b3fc8-8885-4a39-97c8-5c1802f0b457) - [Video: Are you thinking of booking a physiotherapy consultation? Let this be your sign to take the first step towards a pain-free life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cea38c5d-af26-462a-8c94-b0785325066e) - [Video: Here are 7 reasons why we need to move our body, from boosting energy and improving mood to promoting better sleep and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0161305d-f8a8-44b1-8dad-6bdac4f56333) - [Video: Your workout doesn't have to be perfect. The most important step is just getting started. A little Movement Monday motivation for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/117cb43e-2c53-4114-8110-6534d8ca6975) - [Video: How do you stay consistent with your home exercise program? You keep it fun and simple! A little dance break is always a good idea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c90ef0f5-1255-4d0e-bd79-5d833f9b69ad) - [Video: It might seem crazy, but exercising and moving your body will boost your energy and improve your mood. Get happy with this Movement Monday dance!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/126264cd-f4db-49d7-8351-0e7d0ae85497) - [Video: Do you get in non-exercise activity? Things like taking the stairs, walking while on the phone, or playing with your pet all count towards a more active, less sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a8aaff8-5a0a-4255-ae9a-5e57d16160ad) - [Video: Here to motivate my followers to stay consistent with their exercise regime. I'm rooting for you all! A little dance with my assistant to get the energy up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/246ccff1-e43c-4ec4-aa8a-a0dfb25f4990) - [Video: What habits are you embracing this year? I'm choosing an active lifestyle, mindful eating, and prioritizing my physiotherapy appointments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d37a2fc-504b-4689-80d5-fc206e585c43) - [Video: Did you know the Canadian Physiotherapy Association recommends 150 minutes of moderate activity per week? That's just over 20 minutes a day!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adc2fbff-d15f-4397-93c6-dc5589be5def) - [Video: There are no good reasons why you should not include movement in your daily routine. Here's my son and I sharing a fun Movement Monday reminder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a463d71-7ae4-4dac-b2b0-105ac3589431) - [Video: What habits are you leaving behind? I'm leaving behind a sedentary lifestyle, poor posture, and missing my physiotherapy appointments!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52d78172-8b41-48cc-8705-a25d0f76d3d1) - [Video: Here is your reminder to include movement in your life in any form. If you're suffering from pain and stiffness this winter, movement is your best medicine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fae9819-98f2-405d-b2dd-1ca63a4a0cc3) - [Video: Movement Monday can be anything you enjoy! Here I am trying my hand at golf. The goal is to find an activity you love and stick with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc7f39e4-279d-4770-b1b4-deba8a6c0d28) - [Video: A simple seated stretch for your Movement Monday. Interlocking your fingers and reaching up is a great way to stretch your shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97834d10-9e0b-4770-a773-199dab8e46bf) - [Video: My Movement Monday initiative is all about encouraging you to incorporate some form of movement into your day. Your turn to get moving!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87463f67-4779-44cf-a1e9-ca268c8a99fe) - [Video: A simple seated exercise for Movement Monday. Combining a shoulder retraction with heel taps gets your upper and lower body moving right from your chair.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fa67327-6f87-4a1a-9d74-2edde24d4d37) ## About Movement Mondays: Get Inspired! Movement doesn't mean you need a gym membership or a perfect workout routine. Whether I'm showing a patient how to safely use a TheraBand or simply dancing during a break to keep my own joints happy, the goal is consistent, manageable activity. If you’re struggling with stiffness or a sedentary lifestyle, start by reclaiming just 20 minutes a day—your joints and spine will thank you. ### Why Motion is Lotion I say 'Motion is Lotion' because it is the most honest way to describe how our bodies function. When you sit at a desk for eight hours or stay in the same position, your muscles tighten, your joints lose lubrication, and pain sets in. You do not need to train like an athlete to fix this. You just need to move. ### Moving with Intent Many patients come to me thinking that exercise has to be punishing to be effective. It does not. The movement I advocate for in these videos is about functional health: * **Non-Exercise Activity (NEAT):** Things like taking the stairs, walking while on a phone call, or playing with your pet count. These daily habits define whether your lifestyle is sedentary or active. * **Consistency over Intensity:** 20 minutes of daily, moderate movement is far superior to a one-hour, high-intensity workout once a week that leaves you too sore to move the next day. * **Mental Connection:** Healing is physical and mental. When you dance, walk, or stretch, you are creating an escape from stagnant energy and reducing stress, which is often a hidden trigger for chronic pain. ### How to Get Started If you are feeling low on energy or dealing with persistent aches, do not wait for the pain to become unbearable. We can start with a simple assessment to see where your range of motion is limited. I can help you build a home routine that fits your schedule, whether you are visiting my New Rajinder Nagar clinic or we are working together via a video consultation. Your body is a privilege. Let’s keep it moving. ## About Rachita Luthra I’m Dr. Rachita, and I’ve learned that true healing isn't just about what I do in the clinic; it's about what you do when you leave. I believe in movement that feels like freedom, not a chore. Let’s figure out how to get you active again, without the heavy reliance on medications. [See all of Rachita Luthra's services](https://mytribe.in/drrachitaphysiotherapycare) ## More from Orthopedic Physiotherapy by Rachita Luthra - [Featured](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/featured) - [Happy Patients, Real Results](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/happy-patients-real-results) - [Relief for Neck, Shoulder & Arm Pain](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/relief-for-neck-shoulder-arm-pain) - [Managing Lower Back Pain](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/managing-lower-back-pain) - [Knee & Ankle Strength and Recovery](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/knee-ankle-strength-and-recovery) - [In-Clinic Treatments: Manual & Advanced Therapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/in-clinic-treatments-manual-advanced-therapy) - [Everyday Habits for a Pain-Free Life](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/everyday-habits-for-a-pain-free-life) - [My Philosophy: Motion is Lotion](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/my-philosophy-motion-is-lotion) - [Meet Dr. Rachita: Your Partner in Healing](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/meet-dr-rachita-your-partner-in-healing) - [Educational Corner: Understand Your Body](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/educational-corner-understand-your-body) ## More services by Rachita Luthra - [Pre & Post-Natal Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/pre-and-post-natal-physiotherapy) - [Ergonomics & Posture Correction](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction) - [Neurological Rehabilitation](https://mytribe.in/drrachitaphysiotherapycare/neurological-rehabilitation) ## Similar work from other experts - [Mobility & Flexibility for Everyday Ease](https://mytribe.in/sangeetakalyan/functional-strength-mobility-training/mobility-flexibility-for-everyday-ease) by Sangeeta Kalyan · Functional Strength & Mobility Training · Available online; Studio in Kochi & travels to clients in Kochi, Goa, and Mumbai - [A Glimpse Into My Daily Movement Practice](https://mytribe.in/the.yogini.project/fitness-workshops-corporate-wellness/more-from-my-world) by Sandhya Balakrishnan · Fitness Workshops & Corporate Wellness · On-site workshops in Bengaluru or Online - [Movement is Medicine: Why Gentle Activity is Your Best Health Partner](https://mytribe.in/priwell__diet/women-s-health-nutrition/movement-is-medicine) by Priya Arya · Women's Health Nutrition · Online consultations & at clinic in Vasant Kunj, New Delhi - [Move Better, Feel Better: Mobility & Recovery](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/move-better-feel-better-mobility-recovery) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online - [Mobility & Flexibility Flows to Move Without Pain](https://mytribe.in/sonali_sing/functional-fitness-personal-training/mobility-flexibility-flows) by Sonali Singh · Functional Fitness Personal Training · Available exclusively online - [Mobility and Animal Flow Workouts with Pari](https://mytribe.in/fitwith_pari/online-group-fitness-for-women/mobility-animal-flow) by FitWithPari · Online Group Fitness for Women · Available exclusively online ## Book To book Rachita Luthra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Dr.%20Rachita%2C%20I%20saw%20your%20Movement%20Monday%20videos%20and%20I'd%20like%20to%20get%20some%20advice%20on%20how%20to%20start%20moving%20again%20without%20pain.)