Moving Your Energy—Simple Do-In Exercises for Flexibility and Flow

Lori Verton
3 days ago
3 min read

Welcome back to "Beyond the Diagnosis: Reclaiming Your Well-being with Mind-Body Wisdom." For the past few weeks, we’ve used the macrobiotic principles of Michio Kushi to calm the body with centering foods. Now, we turn to the power of movement.

When living with Adhesive Arachnoiditis (AA), movement can feel like the enemy. Stiffness is severe, and the fear of flaring pain can lead to isolation and immobility. However, stagnation (stuck energy or blood flow) is a major contributor to discomfort. Today, we introduce Do-In, a gentle Eastern practice of self-massage and slow stretching that means "The Way In". It is specifically designed to move Ki (life energy) and blood without requiring aggressive movement.

The Science Behind the Movement: Rewiring the Pain Brain

We aren't suggesting high-impact workouts. We are talking about gentle, mindful motion, which is backed by powerful neuroscience:

1. Neuroplasticity and Graded Exposure

Chronic pain teaches your brain that movement is dangerous, strengthening the neural pathways that trigger pain—a process known as maladaptive neuroplasticity. Gentle, consistent movements like Do-In are a form of graded exposure. This process allows you to introduce safe, pain-free movement signals to the brain. Over time, you can gradually re-wire the brain to perceive movement as safe, interrupting the pain-fear-avoidance cycle.

2. The Power of Self-Touch and Proprioception

Do-In incorporates self-massage and light tapping. Scientific studies confirm that massage activates the parasympathetic nervous system (the "rest and digest" mode) by reducing stress hormones like cortisol and increasing feel-good chemicals like endorphins and serotonin. Furthermore, conscious self-touch improves proprioception (your sense of where your body is in space), which can feel distorted in chronic pain states.

3. Lymphatic Flow and Inflammation

Slow, deep movement is the main engine for the lymphatic system, which removes waste and inflammatory byproducts from the tissues. Since AA involves chronic inflammation, gently circulating lymph through tapping and slow stretching is a non-negotiable way to help the body flush out inflammatory buildup and reduce stiffness.

🧘 The Do-In Practice: Simple Tools for Flow

Do-In focuses on stimulating meridian lines and warming the body from the extremities inward. Remember, the key is to move slowly, mindfully, and without pushing into pain. Stop immediately if any movement sharpens your AA pain.

⚠️ Safety First: A Note of CautionConsult with your physician or physical therapist before starting any new movement routine. Never twist, rotate, or flex the spine sharply. Focus on slow, limited range-of-motion movements.

Tool	Focus	Simple, Low-Cost Tool
Self-Massage	Stimulate circulation and calm nerve endings	Your Hands, or a Tennis/Golf Ball
Gentle Movement	Maintain flexibility and retrain the brain	Your Bed or a Comfortable Chair

Do-In Exercise: The Gentle Warm-Up (Seated or Lying Down)

Hand & Foot Clapping/Tapping:
- Gently rub your hands together until they are warm. Then, softly clap them together 10–20 times.
- If possible, rub the soles of your feet together, or use your knuckles to softly massage the soles of your feet.
  
  Goal: To awaken energy flow in the extremities and stimulate nerve endings.
Rib Cage and Abdominal Patting:
- With an open, relaxed hand, gently and lightly pat your entire rib cage and abdomen (avoiding painful areas). Use a gentle, rhythmic motion.
  
  Goal: To stimulate the Vagus Nerve via the diaphragm and promote gentle digestive and lymphatic movement.
The "Knee-to-Chest" Adapted Stretch (Lying Down):
- Lie flat on your back (or remain seated). Bend one knee and gently slide that foot up toward your hip as far as comfortable.
- Using your hands to support the thigh, gently pull the knee toward your chest—only until you feel a very light stretch in the hip. Do not strain the lower back.
- Hold for 5 seconds, breathing into the stretch. Release slowly. Repeat with the other leg.
  
  Goal: To gently mobilize the hips and lower back muscles without high-impact strain.

Where to Find Tools (Low-Cost Sourcing)

The best tools are your own hands! If you want a little more depth for tight muscles:

Tennis Balls or Golf Balls: Use these for targeted pressure points by placing one between your back and a wall, or under your glutes while seated. They are cheap and widely available at any sports store.

Commitment Check: Spend just 5 minutes each morning or evening this week focusing on the gentle Do-In warm-up and the hip stretch. Use your journal to track how your perceived stiffness or anxiety shifts after the practice.