Friday, January 27, 2012

Increasing your range of motion



Well I am continuing with my 20 fitness tips, with how to increase your range of motion. I found this post on livestrong, easy to read.

The term "range of motion" refers to the distance at which your joints allow flexion, extension and rotation in various planes of movement. Range of motion exercises enhance athletic performance and facilitate pain-free movement during daily functional activities. Static range of motion exercises involve holding a stretch for 20 to 60 seconds, whereas dynamic flexibility exercise uses movement sequences.

Influencing Factors

Five factors determine range of motion, says sport-conditioning coach Vern Gambetta, the first director of the USA Track & Field coaching education program. The flexibility of the muscles and tendons surrounding the joint is crucial to range of motion, as is the inherent structure of the joint. Coordination and fitness level also play a key role. An athlete's metal state may also influence her range of motion, since fear and anxiety may cause her to tense up. Muscle length, coordination, fitness and mental state respond to training, but you cannot change the structure of a joint without incurring a serious injury. Forcing a joint beyond its normal range of motion compromises its stability.

Considerations

Physical therapist Gary Gray of the Gray Institute uses the term "mostability" to describe the ability to take advantage of range of motion in the right joint, the right movement plane, the right direction and the right time. Consider these factors when planning range of motion exercises for specific activities. A baseball player does not need the range of motion required for placing his legs in the full lotus yoga pose, but he does require flexibility in his shoulders and back.

Pendulum Exercise

While shoulder range of motion is essential to sport performance, excessive shoulder mobility may compromise joint stability, says Dr. James Nicholas, founding director of the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital. Nicholas recommends the pendulum exercise. This dynamic flexibility exercise increases range of motion within the normal range of the shoulder joint. Lie prone on your bed, close to the bed's edge. Let one arm hang off the edge of the bed, and swing it back and forth at 15-degree angles. As pain subsides, increase the range of motion to 30 to 45 degrees. Start with a 15-second duration, and build up to five minutes.

The Cat Stretch

The cat stretch enhances spinal flexion. Kneel on all fours. Breathe in, and as you exhale, tilt your pelvis and round your upper back. Inhale and return to the starting position. Perform 15 repetitions daily.

Spinal Extension

Balancing spinal flexion with spinal extension range of motion exercise enhances postural alignment. Lie prone, with your legs straight and your arms extended above your head. Simultaneously lift your head, your chest, your right leg and your left arm. Repeat on the opposite side. Perform 12 repetitions, six to each side.

Foam Rollers

Massage therapy relieves the mental and physical tension that limits range of motion, but making affordable massage available to large groups poses a problem, says athletic trainer Mike Boyle. Boyle offers a viable solution. Thirty-six-inch-long cylindrical foam rollers provide the combined benefits of static stretching and massage therapy. Most muscle groups respond to foam roller range of motion exercise, but the hip flexors, which connect your thighs with the pelvis, deserve extra attention. Constant sitting tightens your hip flexors, decreasing your range of motion in locomotion activities such as running and walking. Lie prone with your legs extended and the roller under your hip flexors. Keep this position for 15 to 90 seconds.

References

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