Range of motion training enables you to enjoy a wider array of physical activities. Whether you're a world class athlete, aging senior or somewhere between, maintaining range of motion should figure prominently in your regular exercise routine. Fortunately, numerous exercises exist designed to increase and maintain joint flexibility for individuals of all ages and physical conditions.
Range of Motion for Athletes
You would be hard pressed these days to find serious athletes in any sport who do not use flexibility training as a foundation for their fitness regimen and preparation. According to sports-fitness-advisor.com, by increasing range of motion in the joints, athletes reduce the risk of injury. A knee, for example, forced beyond its range of motion experiences undue stress on the muscles and ligaments supporting that joint, oftentimes resulting in serious damage.
Dynamic vs. Static Stretching
The proper type of flexibility training makes a difference as well. Athletes engaging in static stretching exercises leave themselves open to problems. Static stretching involves limited motion -- usually in only one direction -- that leaves one or more muscles unstretched. An athlete might stretch their hamstring, for example, leaving the quadriceps and hip flexors to operate solely as resistance muscles. Dynamic stretching, on the other hand, incorporates movement that explores the full range of motion of the given joint.
Arthritis
Non-athletes also find real benefits from range of motion exercises. People suffering from arthritis find that range of motion training not only allows them greater flexibility in their movements, but also a reduction in pain. With the approval of a physician, stretching exercises working the neck, shoulders, arms, knees and ankles should be part of a daily regimen. Those suffering from arthritis should start small, using limited, smooth movements and avoid overexerting themselves during this process.
Passive and Active Range of Motion Exercises
Range of motion exercises fall into two primary categories: active and passive. Active exercises are those that you can do by yourself, under your own power. A modified version of active exercises, known as active-assisted exercises, involves an individual using their own power with the help of a second person who provides the resistance necessary for the stretching. Passive exercises, however, involve a second person who manipulates the limbs of the individual being stretched. The most common need for this arises from the inability of a person to create the necessary movement themselves.
