Range of motion, or joint flexibility, refers to the distance and direction a joint passes through between its flexed position and its extended position. "Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls --- and the related injuries --- especially as you age," according to MayoClinic.com. Exercises can strengthen range of motion while reducing pain, stiffness and swelling.
Static Stretching
Although "The New York Times" reports that research proves otherwise, static stretching is generally recommended to increase range of motion. Also known as passive stretching, you perform static stretching without any jerky or dynamic movements -- just smooth, controlled motions -- in which you hold the end position for 15 to 20 seconds. It uses an external force provided by the participant, a training partner, machine, belt or rope, to hold the stretch in position. According to Sports-Fitness-Advisor.com, static stretches increase range of motion over time. They elongate tight muscles, helping you attain and maintain flexibility in your muscles and joints. Try the triceps stretch to increase mobility in your arms and shoulders. Bend your right arm behind your head. Place your left hand on your right elbow, and gently pull your elbow towards your head. Hold for 20 seconds, and then repeat the stretch on your opposite side.
Dynamic Stretches
"Stretching muscles while moving, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion," reports Gretchen Reynolds of "The New York Times." Dynamic stretching, also called active stretching, uses your own muscular strength to hold your stretched muscles in position. Raising your arm straight up to the ceiling and holding it there for 15 seconds is an example of a dynamic stretch. Arm circles, alternate toe touches and walking lunges also increase range of motion.
Isometric Stretching
Isometric stretching requires the application of resistance, such as a table, wall, your own hand or a partner, to develop strength in the target muscles and joints. Often considered the most effective method to increase range of motion of your joints, isometrics help your tensed muscles to lengthen and strengthen. To perform the isometric calf stretch, bend your right knee and place your left leg straight out behind you. With arms extended, press firmly against a wall.
Proprioceptive Neuromuscular Facilitation
Proprioceptive neuromuscular facilitation stretching, commonly regarded as the fastest and most effective way to strengthen range of motion, was originally designed in the 1940s as a physical therapy procedure. PNF combines passive and isometric stretching to increase flexibility and strength. Although you can perform PNF stretches on your own with a band or a towel, they yield more benefits when performed with a partner. Try the leg stretch by lying on the floor, one leg extended straight up towards the ceiling. Contract the leg muscle for five to six seconds while your partner applies resistance to your leg, inhibiting movement. Relax the muscle, and then have your partner push your leg back past its normal range of motion for 20 to 30 seconds. Rest for 30 seconds and repeat on the other leg. Due to its strenuous nature, however, do not perform PNF stretches more than once a day.
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