Poor posture, injuries, aging, sedentary lifestyle can all contribute to loss of mobility and decreased joint range of motion.
Is there anything you can do to get it back? YES!
The good news is that not only can you maintain your current level of mobility, but you can also regain some of the mobility that you have lost!
Firstly, what is mobility and range of motion within the context of joints and muscles?
Mobility is the ability to move parts of your body (joints and muscles) throughout its full range of motion. Mobility is often confused with flexibility, which is a passive movement, while mobility is actively moving through a range of motion.
Range of motion (ROM) relates to the full range or extent that you can move a part of your body around a joint or a muscle. An example of range of motion would be the extent that you can bend your elbow.
Click here to demystify some of the most common rehab terminology.
Here are 3 simple things you can do to regain and maintain your range of motion.
Treatment From a Rehabilitation Specialist
Limited range of motion occurs when a joint is not able to fully move within its expected range. As mentioned, limited range of motion can be the result of an injury, aging, a sedentary lifestyle and/or poor posture. These may cause tightness, swelling or weakness in the muscles which may lead to reinjury, discomfort and the body’s inability to move properly.
A rehabilitation specialist, such as a Chiropractor, Physiotherapist, Registered Massage Therapist or Athletic Therapist, will work with the patient to evaluate the causes and mobility limitations. Hands-on treatments such as manual therapy help to increase blood flow, reduce stiffness and nervous system perception through soft tissue manipulation and joint mobilization.
Specific Exercises
Along with a treatment, a practitioner will also prescribe a specialized exercise program to help the patient regain strength and mobility through the affected area. These exercises will help to strengthen the muscles within their full range of motion and address muscle imbalances that may be creating tightness or weakness.
Stretching and Myofacial Release
There are lots of things you can do on your own to maintain and regain your range of motion and mobility. Along with things like regular movement throughout the day and being conscious of your posture, setting aside 10 minutes every day to incorporate regular stretching and myofascial release with a foam roller can make a big difference. In essence, Stretching and Myofascial Release help to reduce tension and help the muscle to lengthen.