3 Ways to improve your range of motion

by BANG Therapy

When you reach a certain age you get some inevitable mobility limitations,, we all know that…


But what if you start feeling stiff when you are 35???


I’m embarrassed to say that's exactly what happened to me.


You see, it's hard enough to keep up with the kids if you can't bend down easily from the hip…


But when tying down your shoes requires some serious effort... that's when you get really concerned.


If this was happening to me at 35, where would I be at 60!?


I decided I had to be able to move like my age, not like an 80-year-old!


Well, I'm happy to report that thanks to the internet, and my commitment to get better, I managed to improve. A lot.


I'm no gymnast, but I can play around with my kids, and I can tie their shoelaces... and mine!


These are 3 of the things that I do daily to keep my mobility in check:

 


1. Working Out

You don't need to become obsessed with the gym, but you need to make some effort. Weak muscles will atrophy sooner and won't help you move at all.


Weight lifting 3 times a week is more than enough to get stronger, with some cardio added in for good measure (twice a week is fine).


Don’t worry, you won't get too bulky, and your stronger muscles will make any daily activity seem easy now.


Don't overcomplicate things, just try these exercises:

  • Push-ups
  • Chest Press
  • Squats
  • Deadlift
  • Rows
  • Curls
  • Dips
  • Shoulder Press
  • Planks

 


2. Stretching

A lot of people hate stretching, and I can see why... It can get pretty painful!


But we don’t wanna reach the point of pain. Be patient and don't overdo it! 


There are 2 types of stretching, and you want to do a bit of both:


Dynamic stretching is perfect for warming up. It lubes your joints and help you move around smoothly. 


Do it every day for 5 to 10 minutes. Twice a day if you can.


These are some dynamic stretches you can try:

  • Arm circles
  • Hip circles
  • Squats
  • Walking lunges
  • Leg swings
  • High knees
  • Upper body twist

Static stretching is the "painful" one... Be careful and don't try to touch your toes the first day, it takes time. 


Stop when you feel some discomfort and hold it for 15-20 seconds. Then try to reach a bit further for 5 seconds, as long as it is not painful. Then relax. 


That's all it takes! Do your static stretches daily, after your workouts. Make sure your muscles are warmed up so you don't hurt yourself.


Try these static stretches:

  • Hip flexor stretch
  • Quad stretch
  • Chest stretch
  • Overhead triceps stretch
  • Shoulder stretch
  • Cobra Pose
  • Seated butterfly stretch
  • Head-to-knee forward bend

 


3. Massage Gun

I use it after every workout, and then anytime a muscle hurts. This is the gun that I recommend.


If you haven't tried it you will be amazed. It feels like having a massage therapist working for you 24/7 (but who can afford that??).


A massage gun will accelerate your progress, but you still need to follow all the other advice, working out and stretching every day! 


This is no magic bullet, it's just the icing on the cake. But if you do everything and use the massage gun on top of it, you will get results much faster.



So that's it, wanna feel younger? exercise, stretching, and muscle massaging are all it takes. 


Try it and let me know how it works for you!

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