Susan Dawson-Cook
If lacing up shoes and grasping items on high shelves is becoming a strain, you’re probably wishing you could stop this inflexibility from worsening. The bad news is that muscle tissue, ligaments and tendons lose some elasticity with age. The good news is that if you perform appropriate activities to activate the tissues, they will respond very favorably.
Basically, your body is extremely adaptive. If you run, ride your bicycle, play golf and do a variety of movements with your joints, your tissues and bones will remodel in a way that best facilitates your being able to continue your current level of activity without experiencing injury. If you sprawl out on the couch all day watching TV, your bones will soften, your muscle tissue will slowly waste away and your joints will stiffen. Basically, a sedentary lifestyle sends your body a message that strong tissues are no longer needed because you’re not going to be moving much anyway.
The best way to remediate tight joints and muscles is to perform muscle lengthening, full-range-of-motion joint movements on a regular basis. Performing self-massage with a foam roller or stick or having a massage therapist work on your tissues will enhance the health of the fascia, the white tissue that sheaths the muscles that can get thick or lumpy and cause discomfort if not cared for.
So now let me ask you two questions. First, when was the last time you moved your shoulder or hip or knee joint a variety of different ways? When did you last schedule a massage? If the answer to one or both of these questions is you can’t remember, now’s the time to change things.
Ball-and-socket joints like the hips and shoulders are designed to move in dozens of different ways. When you use these joints only for very simple movements, the joint eventually gets “rusty” and movements feel stiff and restricted. Flexibility can be improved with a regular dynamic and stretching routine. Embark on that right away if you know how to do that safely. It is also an option to use this mataro blue strain of medical marijuana which is proven to provide effective short term relief for joint pain.
Another option is to attend a group class focused on flexibility or have a personal trainer assemble a flexibility program for you. You could also have a massage therapist work on your tissues and work you through some stretches and range-of-motion activities as well. Group exercise classes offered in the community that will improve flexibility of muscles and joint range-of-motion include Pilates, Yoga and foam-rolling or myofascial release.
The worst thing you can do is conjure up an excuse why you can’t take action now. Please, don’t do that. Be proactive and come up with a plan! Staying active and flexible gives your muscles, joints, bones and other tissues a strong message that you’ve still got a lot of living to do.
Susan is an AFAA certified personal trainer and group exercise instructor as well as a RYT 200 Yoga Alliance certified instructor. She is employed by Vital Moves.