Improving Range of Motion as You Age: Strategies for Staying Flexible and Active

As we age, it is common to notice changes in how our bodies move. However, it does not mean that it has to be “normal”. You may hear people say that losing strength and range of motion is a normal part of aging, but that is not always the truth. You may notice that tasks that once felt easy such as bending down, reaching overhead, or turning your neck may feel more difficult than they once were. These things may just seem like a small inconvenience, but they can also begin to impact your posture, balance, and even independence if it is not taken care of.

The good news is that you can improve your range of motion at any age. With consistent exercise and stretching routines, you can regain flexibility, reduce discomfort, and keep doing the things you love.

What is Range of Motion?

Range of motion refers to the limit of which a body part can be moved around a joint. It is a way to measure functionality and flexibility of a body part. For example, if you have decreased shoulder range of motion, you cannot lift your arm as high to reach an object on a high shelf.

Age related declines in range of motion are often caused by joint stiffness, often caused by arthritis, muscle tightness, or previous injuries or surgeries. All of these can decrease participation in physical activity.

Feeling less flexible than you were before is frustrating, but fortunately, this can be managed or even improved with the right approach.

Why Does Maintaining Range of Motion Matter?

Maintaining range of motion isn’t just about flexibility; it’s about function and safety. Poor range of motion increases your risk of falls, injuries, pain, difficulty performing daily activities, and losing independence.

You can help ensure a better quality of life as you age by working to improve your range of motion and having an active lifestyle.

Effective Ways to Improve/Maintain Range of Motion

1. Stretch Regularly

Gentle, consistent stretching is important to restore flexibility. You can look up stretches for specific body parts that feel tight, but here are a couple of valuable stretches to maintain range of motion: upper trapezius stretch, wall slides, 90/90 hip switch, cat cows, and child’s pose. These are different stretches for your neck, shoulders, hips, and back. If you are not familiar with these, make sure to look them up so that you know you are performing them correctly.  

Tip: Stretching should NOT feel painful. You should stretch to a point of feeling slightly uncomfortable, but it should not feel like a sharp pain.

2. Stay Physically Active

Movement helps the joints to stay “loose” and keeps your muscles strong. Keeping your muscles strong helps to protect the joints that the muscles surround and helps them to move better. Walking for at least 30 minutes daily helps to keep your hips and knees moving. It is also good for your heart, lungs, and mental health. If your joints hurt when you walk, you can try swimming or a water aerobics class. Being in the water helps to keep pressure off your joints. It’s great for strengthening your muscles by working through the water.

Taking yoga classes (or looking up beginners’ yoga on YouTube!) a couple of times a week is also important to improve balance, coordination, and flexibility. If you feel as if 30 minutes a day is too much at once, you can break it up into smaller sessions throughout the day.

3. Incorporate Strength Training

As mentioned before, keeping your muscles strong is important to keeping your joints healthy. When your muscles are stronger, they help keep forces off your joints. If your joints absorb more force than your muscles, they are more susceptible to becoming injured. You can strength train 2-3 times a week to help build muscle. Strength training does not have to just include using weights. You can do body weight exercises or exercises with resistance bands. There are many programs, exercise examples, and tips online if you need some help getting started.

4. Work with a Physical Therapist or Personal Trainer

Personal trainers are very helpful if you have specific goals, such as building muscle to keep your joints healthy in the long run. They are also helpful if you are new to strength training and need some guidance for a couple months.

Physical therapists are helpful if you have an injury and feel as if your range of motion is limited and affects your ability to do daily activities. They can help to perform range of motion exercises on your joint to regain flexibility. They can also give you specific exercises to strengthen muscles around that joint and give you a home exercise program to perform throughout the week. Both personal trainers and physical therapists can help identify areas that need some work, design a personalized plan, and ensure that you are moving safely.

Conclusion

Aging doesn’t mean that you must give up mobility. If you stay active, stretch regularly, and make mobility a priority, you can improve your range of motion and move with more ease, comfort, and confidence. No matter your age, it’s never too late to start. Your future self will thank you for it.