Range of motion (ROM) is crucial for flexibility, preventing injuries, and maintaining overall joint health on your fitness journey. Try these 8 ways to improve range of motion in your body.

8 ways to improve range of motion in your body for better mobility

What is Range of Motion?

Range of Motion (ROM) refers to the full movement potential of a joint, usually its range of flexion and extension. It is a measure of how far and in what direction a joint can move. ROM is crucial for performing daily activities efficiently and without discomfort.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Simple flexibility exercises help reduce tight muscles, risk of injury, joint pain, and pain in the entire body. Range of motion exercises are a great way to improve joint mobility and give you good flexibility for everyday activities, especially for older adults. Regular exercise improves overall health and decreases the risk of lack of mobility in your life. So keep movin’ and try some of these ideas. 

seniors stretching for range of motion

Types of Range of Motion

  1. Active Range of Motion (AROM)
    • The range of movement that a person can achieve using their own muscle strength without any assistance.
    • Example: Lifting your arm above your head by yourself.
  2. Passive Range of Motion (PROM)
    • The range of movement that can be achieved when an external force (like a therapist or another part of your body) moves the joint.
    • Example: A physical therapist moving your arm above your head while you relax your muscles.
  3. Active-Assisted Range of Motion (AAROM)
    • The range of movement achieved by the individual with some assistance from an external force.
    • Example: Using your other hand or a resistance band to help lift your leg.

Importance of Range of Motion

  • Functional Mobility: Adequate ROM is essential for performing daily tasks such as walking, bending, and reaching.
  • Injury Prevention: Maintaining good ROM helps prevent injuries by ensuring that joints can move efficiently and without strain.
  • Rehabilitation: ROM exercises are often used in physical therapy to help recover joint function after injury or surgery.
  • Athletic Performance: Athletes need optimal ROM to perform movements efficiently and reduce the risk of strains and sprains.

Factors Affecting Range of Motion

  • Age: ROM typically decreases with age due to changes in muscle elasticity and joint structure.
  • Activity Level: Regular physical activity can help maintain or improve ROM, while a sedentary lifestyle can lead to stiffness and reduced flexibility.
  • Injury or Surgery: Injuries and surgeries can limit ROM due to pain, swelling, or scar tissue formation.
  • Medical Conditions: Conditions such as arthritis, muscle disorders, and neurological issues can affect ROM.
working on range of motion in a chair

Improving your range of motion (ROM) is essential for maintaining flexibility, preventing injuries, and enhancing overall mobility. Here are eight ways to improve range of motion in your body:

  1. Dynamic Stretching
    • Involves active movements that take your joints through their full range of motion. Examples include leg swings, arm circles, and hip circles.
    • Benefits: Prepares muscles for exercise, improves flexibility, and enhances blood flow.
  2. Static Stretching
    • Involves holding a stretch for 15-60 seconds. Common stretches include hamstring stretches, quadriceps stretches, and shoulder stretches.
    • Benefits: Increases muscle length, reduces muscle tension, and improves flexibility.
  3. Yoga
    • A mind-body practice that combines physical postures, breathing exercises, and meditation. Poses like Downward Dog, Child’s Pose, and Warrior improve flexibility and strength.
    • Benefits: Enhances flexibility, strengthens muscles, and reduces stress.
  4. Foam Rolling (Self-Myofascial Release)
    • Using a foam roller to apply pressure to tight areas of the body, helping to release muscle knots and improve tissue flexibility.
    • Benefits: Reduces muscle soreness, improves blood flow, and increases range of motion.
  5. Tai Chi
    • A gentle form of martial arts that focuses on slow, controlled movements and deep breathing. It’s particularly effective for improving balance and flexibility.
    • Benefits: Enhances flexibility, reduces stress, and improves balance and coordination.
  6. PNF Stretching (Proprioceptive Neuromuscular Facilitation)
    • A technique that involves both stretching and contracting the muscle group being targeted. It typically requires a partner.
    • Benefits: Increases flexibility and range of motion more effectively than static stretching.
  7. Strength Training
    • Incorporating strength training exercises, particularly those that involve a full range of motion, such as squats, lunges, and overhead presses.
    • Benefits: Builds muscle strength, improves joint stability, and enhances flexibility.
  8. Regular Movement Breaks
    • Taking breaks throughout the day to stand up, stretch, and move around. Simple movements like reaching, twisting, and bending can help maintain flexibility.
    • Benefits: Prevents stiffness, reduces muscle tension, and improves overall mobility.
resistance band stretching

Tips for Improving Range of Motion

  1. Consistency is Key: Regular practice of these techniques will lead to the best results.
  2. Warm Up Properly: Always warm up before stretching to ensure your muscles are ready to move.
  3. Listen to Your Body: Avoid pushing too hard and causing pain; stretch gently and gradually increase intensity.
  4. Incorporate Variety: Use a mix of these methods to target different muscle groups and keep your routine interesting.