Key Takeaways
- Start working on your flexibility as early as you can. The more often you can stretch and keep a good range of motion, the better you will be as you age.
- Work flexibility stretches into strength training to get an added boost to your exercise routine.
- Focusing on the hips, shoulders, lower back, and core will all help you keep your body stronger for longer.
As we get older, exercises such as aerobic and strength training can help us maintain or even improve our ability to keep doing everyday activities for as long as possible.
We asked Michael Stanton, MD, the Medical Director of Sports Medicine with Rochester Regional Health, about some simple ways we can keep your range of motion flexible for as long as possible.
Why flexibility and range of motion are important
“There is not a time in life when having a good range of motion is not important,” Dr. Stanton said. “The reasons behind being flexible changes throughout your life for different reasons, but it is always important.”
Starting in childhood, stretching and flexibility are key for young athletes who are playing sports. Young athletes have better speed and quickness, and are less prone to injury.
As we get older and start developing stiffness and arthritis in our joints, those joints tend to have a more limited range of motion than they used to even a few years before.
“Daily movements and activities like getting out of a chair, going up and down the stairs – these things we take for granted become more difficult to do because the joints are stiffer,” Dr. Stanton said. “It’s so important, especially for older adults, to work on range of motion because joint function and preservation become more important as we age.”
Everyday exercises to stay flexible
Starting in our late 30s and early 40s, prioritizing flexibility and maintaining a good range of motion should become part of any exercise routine.
“If someone is a weekend warrior or are just starting to get back into a sport, they need to stretch out properly so they can prevent problems in the future,” Dr. Stanton said.
Incorporating these types of stretches and exercises during strength training allows people to focus on mobility and strength at the same time.
Below are some general exercises and stretches that can benefit your hips, core, shoulders, and lower back and improve your overall range of motion.
Shoulder wall stretch (shoulder)
Stand up straight, facing the wall in front of you. Place your hands flat against the wall, then slowly walk toward the wall as you slide your hands up the wall. Once you reach your peak, walk slowly away from the wall and slide your hands back down.
Door frame rotation (shoulder)
Stand in a doorway and hold out your arm with your elbow bent at a 90° angle as if you are shaking hands with someone. Place your palm against the doorframe, then turn your body away from the doorway until you feel the stretch in your shoulder.
Superman (lower back)
Lie on your stomach with a rolled towel or pillow to under your hips to support your back. Stretch out your arms in front of you and your legs behind you. Lift your right arm up off the floor for 10-15 seconds, lower it down, then repeat with the opposite arm. Do the same for each leg.
Quadruped (core)
Start on your hands and knees, with your knees directly under your hips and hands under your shoulders. Lift your right arm up and reach in front of you for 10-15 seconds, then lower it back down. Repeat with the left arm, then each leg.
Knee to chest stretch (hips)
Lie on your back with both legs straight out. Bend your right knee and clasp both hands on your shin, gently pull your leg toward you. Pull the bent knee toward your chest, then pause when you feel a stretch. Hold for 20-30 seconds, then repeat with the opposite leg. This helps to strengthen the hamstrings, which support the tendons and ligaments in your hips.
Dr. Stanton recommends working with a physical therapist as a way to prevent potential injuries and improving regular movement in everyday life. Our orthopedic teams work frequently with physical therapists to help patients who are dealing with pain and discomfort.
Patients who may be dealing with joint pain are encouraged visit a physical therapist as a way to improve their range of motion and relieve discomfort before seeing an orthopedic specialist.
“Physical therapy is a very good way to have an educated professional give you a structured program to work on in a preventative way, not just after an injury or surgery,” Dr. Stanton said.
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