The flexibility of your joints is defined as the range of motion through which the joints can move. This range of flexion and extension is usually measured by number of degrees from the start to finish of a movement. Injuries and inactivity are common reasons why people lose range of motion in their joints. This hampers normal daily activity, as well as recreational activities.
Stretching Exercises
When you have limited flexibility, start each day with general stretches. They loosen up joints and muscles to increase flexibility. They also make it easier for you to do other activities throughout the day, whether that's getting up, bending over or trying to get a hard-to-reach item.
Always warm up your muscles before doing stretches. Do a five-minute walk or dynamic stretches, which involves movement while stretching such as reaching for your toes or swinging your arms up over your head and lowering them down to your side. Your doctor or physiotherapist can work with you to create a safe stretching routine to improve range of motion.
Water Exercises
These activities provide several benefits when you've lost range of motion. They relieve pain and stiffness in muscles and joints, especially when done in warm water such as a heated pool or spa, according to the Arthritis Foundation. Warm water dilates blood vessels and boosts circulation. Water also provides a naturally low-impact exercise environment, so it protects your joints. The resistance it puts up when you're doing activities strengthens weakened muscles, which is necessary to improve range of motion. Before beginning a water exercise program, consult your doctor.
Yoga
According to the Johns Hopkins Arthritis Center, people with limited range of motion may benefit more from yoga practice than anyone else. This applies regardless of the cause of your lack of flexibility. Yoga improves balance, flexibility and strength. Various movements can be modified to accommodate your limited mobility, for instance, you can do some yoga moves sitting in a chair. Also, you can buy yoga DVDs or download yoga sessions specifically for people who suffer from joint pain or stiffness.
