Your range of motion (ROM), which refers to the distance your joints can extend, can decrease with age or injury. You might notice that it’s harder to touch your toes or that your old shoulder injury makes it difficult to raise your hand. Other times, though, these limitations can get in the way of daily activities and interrupt what should be time spent with family and friends.
Most people will experience some kind of mobility limitation throughout their lives, whether from injury or a medical condition. There are several ways to improve or maintain your range of motion as you age and doing so is a vital part of preventing further injury.
Causes of Range of Motion Limitations
Range of motion limitations can be caused by a variety of conditions, including cerebral palsy and joint infections. However, the most common causes are:
- Sports injuries
- Joint injuries, including dislocation or fractures
- Muscle, ligament, or tendon injuries
- Muscle stiffness
- Soft tissue inflammation around joints
- Spinal misalignment
- Osteoarthritis
- Rheumatoid arthritis
Testing Your Range of Motion
Range of motion issues are diagnosed with the help of ROM testing. Your specialist will gently move the joint to test its ROM and measure the angle of movement using a tool called a goniometer. The results are compared to reference values for the normal joint range of motion.
Your specialist will test the three types of range of motion:
- Active: the patient alone moves the joint
- Passive: the specialist alone moves the joint
- Active-assistive: the patient’s movement is assisted by an external force, like exercise bands or the specialist
ROM tests are also used to plan treatments, track patient recovery, and record improvements in ROM. Based on the results of your range of motion test, your specialist will:
- Set a baseline ROM for your affected joint
- Design a treatment plan focused on increasing ROM in that area
- Monitor progress using successive range of motion tests
Improving Your Range of Motion
At-Home Exercises
It’s important to note that flexibility and range of motion are not the same thing. ROM concerns the joint’s ability to move fully in the directions it should. Flexibility concerns the soft tissues around the joint and their ability to stretch while moving through the full ROM.
That said, improving your flexibility through stretching can help prevent injuries that lead to ROM limitations. Try these stretches before your workout or to start your day:
- Piriformis stretch
- Frog stretch
- Lunge with spinal twist
- Shoulder pass-through
- Hip abduction
- Neck flexion and extension
How Chiropractors Can Help Improve Range of Motion
If you’re experiencing ROM issues—in the back, neck, and shoulders especially—a chiropractor may be able to help. As a specialist, your chiropractor will likely perform a ROM test to assess your current range of motion before designing a treatment plan.
If your range of motion problems are caused by spinal misalignment, regular adjustments from a qualified chiropractor may help reduce associated pain. They can also ease tight, inflamed muscles through massage, increasing ROM. Your chiropractic treatment plan might also include suggestions for improving your diet and physical therapy exercises to perform at home.
Improving ROM with Crossroads Chiropractic
Looking for chiropractic treatment to ease your range of motion issues? Located in St. Cloud, Minnesota, Crossroads Chiropractic has been helping residents find relief for over 3 decades. We offer chiropractic and acupuncture services, as well as a variety of products for your health.
Let Doctors Varner, Oltmanns, and Dickinson help you improve your range of motion and flexibility. Contact our office today to make an appointment, or visit our blog for more articles on spinal health.
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