Range of motion is a critical aspect of musculoskeletal health, representing the ability of a joint to move through its full, natural range. When the range of motion is limited, it can result in stiffness, discomfort, and reduced functionality, often hindering daily activities. Whether you’re an athlete, a weekend warrior, or someone recovering from an injury, increasing your range of motion is essential for optimizing mobility and preventing further injury.
In this blog post, we will explore a variety of exercises to increase your range of motion, considerations for those recovering from injuries, and tips on how to approach these exercises safely.
Why Increasing Range of Motion is Important
Range of motion exercises help improve flexibility, joint mobility, and muscle function. By increasing ROM, you can:
- Prevent injuries: Improved flexibility allows your muscles and joints to move more freely, reducing the risk of strains, sprains, and tears.
- Enhance performance: Whether lifting weights, playing sports, or just moving throughout the day, a greater range of motion allows you to perform better, with improved mechanics and reduced compensatory movements.
- Support rehabilitation: For those recovering from injuries, improving range of motion is often an integral part of physical therapy. It helps restore full function and reduces stiffness or compensations that could lead to re-injury.
General Exercises to Increase Range of Motion
Here are a few effective exercises to help you improve your flexibility and joint mobility. Most people can perform these exercises, but they should be adapted based on individual needs and any underlying conditions.
1. Cat-Cow Stretch (Spinal Mobility)
This yoga-inspired exercise focuses on increasing mobility in the spine, an area often prone to stiffness due to prolonged sitting and poor posture.
- How to do it: Start on all fours, with hands under shoulders and knees under hips. Inhale as you arch your back (cow pose), lifting your chest and tailbone upwards. Exhale as you round your back (cat pose), tucking your chin to your chest and your tailbone under.
- Targeted Muscles: Spinal extensors, abdominals, and shoulder stabilizers.
- Benefits: Improves spinal mobility, relieves tension, and promotes better posture.
2. Hip Flexor Stretch
Individuals who spend a lot of time sitting often have tight hip flexors. This stretch improves the range of motion in the hips and lower back.
- How to do it: Kneel on one knee with the other foot forward, creating a 90-degree angle in both legs. Gently push your hips forward while keeping your torso upright until you feel a stretch in the front of the hip.
- Targeted Muscles: Hip flexors (iliopsoas), quadriceps.
- Benefits: Improves hip mobility, reduces strain on the lower back, and supports lower body movements like walking and running.
3. Shoulder Flexion Stretch
This exercise improves shoulder mobility and can benefit those with tight shoulders or recovering from shoulder injuries.
- How to do it: Stand facing a wall and place your hands on the wall at shoulder height. Walk your fingers up the wall until your arms are overhead, keeping your shoulders relaxed. Hold the stretch, then slowly walk your hands back down.
- Targeted Muscles: Deltoids, pectorals, rotator cuff muscles.
- Benefits: It increases the range of motion in the shoulders, helps improve posture, and reduces the risk of shoulder impingement.
Modifications for Injury Recovery
For those recovering from an injury, range of motion exercises should be cautiously approached under a healthcare professional’s guidance. Exercise modifications are essential to prevent further damage while still working toward improved mobility.
1. Passive Range of Motion (PROM)
If you’re recovering from an injury, passive range of motion exercises are typically one of the first steps. In PROM, the therapist or a support device moves the joint through its range of motion without the patient using their muscles. This helps maintain joint mobility and prevent stiffness.
Example: For shoulder rehabilitation, the patient lies on their back while the therapist gently moves the arm through flexion, extension, and abduction. This movement prevents the joint from becoming stiff without overexerting the healing muscles.
2. Assisted ROM with a Towel or Band
Using a towel or resistance band to assist ROM exercises can help you gently work on mobility without placing excessive strain on healing tissues.
Example: For hamstring recovery, you can lie on your back, loop a towel or band around your foot, and gently pull the leg toward you, maintaining a stretch without engaging the hamstrings too much.
3. Modified Hip Flexor Stretch (Chair Version)
If kneeling is uncomfortable or contraindicated, this stretch can be performed sitting on a chair.
- How to do it: Sit at the edge of a chair with your feet flat. Slide one foot back under the chair, pressing the hip forward while keeping your chest tall. Hold for a gentle stretch.
- Considerations: This version reduces pressure on the knees and provides more control over the depth of the stretch.
Things to Consider Before Starting ROM Exercises
Before embarking on any range of motion exercises, consider the following tips:
- Consult a professional: If you have any injury or medical condition, speak to your physical therapist before starting any new exercise routine. They can guide you on modifications and proper progression.
- Warm-up: Always warm up your muscles before stretching or mobility work to prevent strains. A simple warm-up like brisk walking or light cardio for 5-10 minutes can increase blood flow and prepare your muscles.
- Start slow: If recovering from an injury, begin with small, controlled movements. Gradually increase the range and intensity as your mobility improves and pain decreases.
Preventing Further Injuries
To prevent further or new injuries while increasing your range of motion:
- Avoid overstretching: Pushing beyond your current limits can lead to muscle strains or ligament injuries. Stretch to the point of slight discomfort, not pain.
- Focus on form: Proper technique is essential for avoiding injury. Perform each movement slowly and deliberately, paying attention to alignment and control.
- Listen to your body: Discomfort is normal when stretching tight muscles, but sharp or sudden pain is a sign to stop immediately. Adjust the intensity or consult your physical therapist.
Increasing your range of motion is crucial for overall mobility, injury prevention, and rehabilitation. With consistent practice and attention to proper technique, you can experience improved flexibility and joint health, whether you’re recovering from an injury or simply looking to enhance your daily movement.
Remember, the team at Dosher Physical Therapy is ready to assist you! Whether you’re recovering from an injury or want to prevent potential injuries in the future, we can work with you to create a customized physical therapy plan that addresses your goals.
