Maintaining your range of motion is important at every age, but it is especially important to work on it as you get older. In this way, you can continue enjoying the same mobility and you can continue doing what you love, without having to worry about becoming stiff and uncomfortable.
How you can increase range of motion at any age:
Dynamic Stretches
Dynamic stretches are those that are typically performed prior to your workout. When they are executed correctly, they serve to warm your muscles up and lubricate your joints so that you can reduce the risk of injuring yourself while you exercise.
To increase range of motion in your hips and legs with the help of one of the best dynamic stretches, start by standing with the legs hip-width apart. Then lift the left foot just a few inches off the floor and swing that leg slowly across the body towards the right before returning it back out to the left. Next, swing the leg back and forward before switching sides.
Static Stretches
When you think of stretching, you likely think of a static stretch, which involves holding the body in a position for around 30 seconds. You should move past your comfort zone, but don’t overdo it, as you don’t want to hurt yourself in the process.
There are many static stretches that can increase your range of motion. For example, to stretch out your upper body with the help of a static stretch, start with your feet roughly hip-width apart. On an inhalation, lift the arms up and clasp your hands overhead. Then exhale and stretch up towards the sky, lengthening the spine. Next, grab your right palm with your left hand and gently bend to your left to stretch the side of your torso before switching sides. Just be sure to keep the shoulders down and in a neutral position rather than up by the ears.
The right combination of static and dynamic stretches will help to increase range of motion throughout your body, regardless of how old you are. Consider performing dynamic stretches before your workout routine to properly warm up your muscles, and then end your workout with a cool down that includes plenty of static stretches. Even on days when you don’t exercise, though, try to get at least 10 minutes of stretching in so that your body can remain flexible and balanced.
