Mobility Exercises to Improve Range of Motion and Reduce Pain
How You Can Improve Range of Motion and Ease Discomfort and Pain
Whether you want to get better athletic performance, have an easier time performing daily activities, or want to move throughout your day without pain, a good way to accomplish this is to improve range of motion in your body.
The good news is there are several exercises you can do that will help you move more easily, increase your flexibility, and reduce discomfort and pain. Here are some tips for stretching.
Stretch with Smooth Movement
Don’t consider the stretching part of your workout to be a warmup or an optional step. In fact, it might be more beneficial to stretch once your muscles are already warm. Consider doing a light warm up (walking or jogging at low intensity) for about ten minutes before you stretch.
When you do start stretching, use smooth movements and hold each stretch. Bouncing or stretching too quickly can injure your muscles, which can contribute to muscle tightness.
Focus on Both Sides
Your flexibility may be different on either side of your body. However, you should aim to stretch both sides. This is true even if you have a previous injury on one side (though you may want to be more careful with the injured side). Unequal flexibility can make it more difficult to perform certain tasks and it could leave you at risk for future injury.
Stretch all Major Muscle Groups
There are several major muscle groups in your body, such as your calves, thighs, hips, lower back, neck, and shoulders. Aim to stretch all of these areas equally. Doing so will help improve range of motion overall and help your body move more naturally.
Don’t Push Too Far
You’ll likely feel some tension when you stretch, but you shouldn’t feel pain or too much discomfort. If a stretch hurts, you’ve pushed yourself too far. Ease up a bit and then hold the stretch where it isn’t painful.
Take Note of Injuries
If you’ve suffered an injury, you should still stretch, but you’ll want to be mindful of the injured area. As mentioned, don’t push yourself too far and always follow any directions given to you by a healthcare provider.
Working with a personal trainer can help you find the right stretches for your situation and circumstances. Contact us today to arrange for a free consultation.