Range of Motion
The Reason Range of Motion is So Important!
Having full range of motion (ROM) is like owning a vibrant vocabulary in the language of movement. It's not just about showing off flexibility feats; it's about having the freedom to interact with the world with ease and confidence. Just like neglecting a foreign language leads to rusty pronunciation and forgotten grammar, neglecting your ROM results in a gradual shrinking of your physical capabilities.
There are two main types of Range of Motion:
Active ROM (AROM): This is the movement you can achieve using your own muscles, without any help. For example, raising your arm overhead.
Passive ROM (PROM): This is the movement that can be achieved with the help of an external force, like a therapist or gravity. For example, a physical therapist moving your arm for you.
Here's how the "use it or lose it" principle applies to your joints
“The body will become better at whatever you do, or don’t do. If you don’t move, your body will make you better at not moving. If you move, your body will allow more movement”
Benefits of Full ROM:
Functional Fitness: Everyday activities like reaching for a high shelf, tying your shoes, or playing with your kids require various ranges of motion. Full ROM lets you perform these tasks smoothly and effortlessly, without awkward contortions or compensations.
Overall Well-being: Good ROM boosts your balance, coordination, and posture, contributing to a sense of ease and control in your body. Think of how gracefully a dancer moves after years of refining their range of motion.
Injury Prevention: Maintaining and improving ROM keeps your joints lubricated and mobile, reducing the risk of stiffness, strains, and even chronic pain. Think of gently stretching after a run to keep your muscles and joints ready for the next one.
Strength and Power: Muscles work through their entire length during full ROM exercises, leading to greater strength gains and explosive power. Think of mastering a full squat versus barely bending your knees - full ROM engages more muscle fibers for a potent workout.
Now, the "losing it" part:
Inactivity: Sitting for long periods or neglecting exercise gradually tightens muscles and restricts joint mobility. Think of how tight your hamstrings feel after a day on the couch!
Injury or Illness: Injuries or even temporary illnesses can lead to decreased ROM if not addressed properly. Think of how stiff your shoulder might feel after a sprain.
Age: While natural limitations come with age, losing ROM is not inevitable. Regular stretching and exercise can maintain and even improve flexibility throughout life. Think of the spry seniors who can still touch their toes!
The good news: Just like language skills, ROM can be regained and even improved with consistent effort. Stretching, yoga, Pilates, and targeted exercises can unlock your joints and rediscover the full range of motion you possess.
Tips to keep your joints limber and moving well:
Incorporate gentle stretches into your daily routine. Hold each stretch for 30 seconds and repeat 2-3 times.
Don't skip the warm-up and cool-down before and after workouts. This prepares your muscles for movement and prevents injuries.
Listen to your body and don't push yourself too hard. If you feel pain, stop the activity and consult a healthcare professional.
Variety is key! Try different types of exercises and activities to keep your joints challenged and engaged.
