Exercises That Help Maintain Joint Flexibility

Introduction

Joint mobility is the ability of the joints to move smoothly and freely inside the socket, or the range of motion, and flexibility refers to the ability to lengthen or hold a muscle in a stretch. A reduction in mobility or flexibility can make simple daily activities harder, such as reaching a cupboard to take something, bending down to put on shoes, or getting out of the car, etc. Simple physical exercises can be done regularly to prevent or overcome these issues that can happen with age.

What Are the Factors That Affect Joint Flexibility?

Some of the factors that influence joint flexibility include;

• Age: As age increases, the fluid content in the tissues decreases, which makes it less supple and more prone to injury. Muscle fibers tend to adhere to one another, which may cause tight links at the cellular level, which in turn prevents the parallel muscle fibers from moving freely and independently. The elastic muscle fibers are also covered with collagen fibers which also reduces the flexibility of the joints.

• Gender: Women usually have lower and less bulky muscle mass allowing for a complete and free range of motion. Studies have suggested that high levels of estrogen hormones in females have a relaxing effect on collagen and also on the core material of ligaments (tissues that hold the bones together), which improves the range of motion in the joints. Hence females may have more flexible joints than males.

• Joint Structure: As the individual joints vary in mobility, similarly, the joint structure also varies among people. It also depends on the physical structure of the bones and the elastic nature of the ligaments. Some people may be genetically predisposed to more mobile and flexible joints, while individuals with limited joint flexibility and range of motion can improve it by doing certain stretching exercises.

• Skeletal Structure: Joint flexibility is also influenced by skeletal structures depending on the bone morphology and efficient interworking of the muscles, tendons, and ligaments with the bones.

• Muscle Mass: Individuals with bulkier muscles can have a decreased range of motion in the adjacent joints, which also limits certain body positions. Joint flexibility also depends on the ability of the muscles to contract and relax.

What Are the Medical Conditions That Affect Joint Flexibility?

Some of the conditions that affect joint flexibility include;

• Osteoarthritis: It is the most common type of arthritis that affects the joints of the hands, knees, neck, lower back, and hips. In osteoarthritis, the cartilage (smooth, slippery tissues that cushion the bones) wears away, becomes rough, and causes the bones to rub against each other. As a result, the joints become stiff and painful. It can happen with age due to obesity, injury, overuse of joints, etc.

• Rheumatoid Arthritis: It is an autoimmune, inflammatory disease that mainly attacks the joints in various parts of the body. The lining of the joints becomes inflamed, resulting in damage to the joint tissues leading to chronic pain, lack of balance, and deformity. It can begin at any age but mostly occurs in elderly adults.

• Bursitis: It affects the small fluid sacs (bursae) that cushion the bones, muscles, and tendons near the joints. Bursitis is associated with severe pain and mostly occurs in the shoulder, elbow, hip, and knee joints due to overuse.

• Tendonitis: Swelling or inflammation in the tissues that connect the bones and muscles is referred to as tendonitis. It affects the elbow, shoulder, and heel joints and can result due to repetitive strain or injury, which results in joint pain and stiffness.

• Gout: It is a severely painful condition and a complex form of arthritis that affects one or more joints. Gout results from the accumulation of uric acid in the blood, which can be due to obesity, high blood pressure, kidney problems, alcohol, etc.

• Decreased Mobility: Lack of mobility in the joints leads to reduced stability and flexibility in the joints. It can occur due to aging, weakness, injury, or decreased inner strength.

What Are the Exercises That Help Maintain Joint Flexibility?

Joint flexibility exercises must be performed two to three times weekly for about twenty minutes to achieve a general stretching of the body. Some of the exercises to improve joint flexibility and range of motion includes;

• Simple Movements: Simple movements such as side bends, overhead stretches, bending toward the toes, arm circles, and shoulder shrugs can be done three to five times a day as warm-up exercises, which also improve the range of motion.

• Activities: Younger individuals can participate in activities such as swimming, tennis, basketball, or aerobics, which strengthen the muscles and support the joints. Low-impact exercises such as bicycling, walking, moving the lawn, raking leaves, gardening, paddle boarding, etc., can be done by elderly individuals.

• Strengthening Exercises: Muscle strengthening exercises such as weight training, hand weights, or one-liter bottle activities can help build muscles and stabilize the joints.

• Stretching Exercises: Standing with the back straight, feet shoulder-width apart, and arms overhead with one handheld with the other. The pull should be upward while one leans straight over the left side. The lower body must be maintained straight, and this position must be on hold for 15 to 30 seconds. This exercise can be performed three to four times on each side.

• Forward Lunges: Kneeling on the left leg and putting the right leg forward at a right angle. Stretch must be in the forward direction keeping the back straight, and no pressure must be felt on the left groin area. This position must be on hold for five seconds and must be repeated three to six times. Side lunges can be made by standing with legs apart and bending the left knee while leaning towards the left. The back and the right leg must be straight.

• Cat-Cow Exercise: it is a common physical exercise that is used to increase spinal mobility and flexibility. It also improves posture and balance. It is done by getting into a tabletop position, with the wrists underneath the shoulders and knees underneath the hips. The individual must look down and out with toes curled under. The pelvis must be held back, and the spine movement must be continued, with the neck moving at last. The belly must be towards the floor with the core engaged, and the individual must look towards the ceiling. While doing downward movements, the head must be dropped with a gaze toward the navel. This exercise must be repeated for five to ten breaths.

• Standing Quad Stretch: Standing with feet together, one foot must be lifted behind and held with both hands, and the heel must be pulled towards the buttocks. This position must be maintained for five seconds, and the same must be repeated with the other foot.

• Seated Hamstring Stretch: The individual must sit on the floor, and the right leg must be extended in the front. The left leg must be bent with the sole placed against the inner thigh. The ankle must be reached by leaning forward along with the toe being pulled towards the body. It must be held for ten seconds and repeated with the other leg.

What Are the Benefits of Joint Exercises?

Benefits of joint exercises include;

• Improves the range of motion in the joints.

• Decreases the risk of injuries.

• Improves performance in physical activities.

• Reduces pain and stiffness.

• Improves blood circulation.

• It helps to lose weight which reduces the pressure on the joints.

• Enables effective functioning and coordination of bones, muscles, and tendons.

• Improves the ability to perform daily activities.

• Improves posture and body balance.

Conclusion

Everyone requires physical activities, but it is highly essential for people with joint problems. Suitable exercises, when performed, improve health and fitness without hurting the joints. Before beginning any physical exercises, a consultation with a physical therapist or a trained professional is required for customized exercise programs to avoid any injuries or sprain on the muscles and joints. Following a healthy lifestyle along with regular physical exercises helps in maintaining overall health.