Having a normal range of motion is something most of us take for granted, until we loose it. Range of motion is defined as the normal range of movement for a joint – how far it can be bent and stretched out. For example, the knee and elbow joints bend very well, but don’t extend very far past “straight”. The shoulder on the other hand, is responsible for lifting forwards, backwards, out to the side and rotating.
Limited range of motion not only restricts our ability to perform every day activities, it can also increase the risk of falling and resultant further injury.
Fear of falling is a key reason why many elderly people are reluctant to leave their homes. As we age, our reactions slow, so a knock or trip can lead to a fall, rather than just the stumble of a younger person. Maintaining a good range of motion i.e. joint flexibility, can help in fall prevention
So how do we maintain our range of motion?
The “use it or loose it” maxim can be applied here. In the absence of disease, regular exercise and moving our joints through their full ranges will keep the joints supple and functioning freely.
I have recently seen first hand how quickly we can loose full range of motion through lack of movement. A fall resulting in a broken bone which required surgery led to three months ago of inactivity. Before the fall, this person was very active, walking, lifting weights and doing regular yoga classes. Her strength, flexibility and range of motion were excellent. Now, just three months later, stiffness is evident in the injured joint as well as all other joints too.
Even if you aren’t injured, this stiffness leads to tightness and a stiff gait which makes us more susceptible to falls and injury.
If you are injured, speak to your doctor or physiotherapist but it’s a good idea to keep moving throughout your recovery period. Seek out the help of an exercise professional to modify your movement patterns to accommodate your injury.
If you aren’t injured – no excuses! Get out there and get moving.
Start by swinging your arms, slowly rotating left to right through your lower back. Clap your hands in front and behind your back and do some stretches, reaching up into the sky and bending to touch your toes. You can do a lot of stretches on a mat if you don’t feel steady on your feet – lie on your back and stretch your hands and feet as far as you can.
We all get stuck in exercise ruts but it’s amazing how much you can do to keep active. The weather is warming up, so get started and you will be amazed at how quickly you see the results. Once you are moving more freely, you can up the pace and you’ll be on your way to better health and a stronger, more flexible body.
Anja Lineen
Registered Personal Trainer
www.goforfit.com.au
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