By strengthening these muscles, you reduce the load on your joints and decrease the risk of injury and pain. Chronic inflammation is a common contributor to joint pain and damage. Exercise can help combat inflammation by promoting the release of anti-inflammatory cytokines in the body. In one study, 20 minutes of moderate exercise on a treadmill was enough to produce a measurable anti-inflammatory effect.

Longer-term, exercise is part of an effective strategy to reduce body fat, which releases inflammatory substances. Exercise gets your heart pumping, which increase blood circulation throughout your body — including your joints. Circulation ensures that the synovial membrane is exposed to a steady supply of nourishing oxygen and nutrients, which are vital for repair and maintenance.

Additionally, exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed. Regular exercise, especially activities like yoga , tai chi and stretching, can improve joint flexibility.

Doing these activities regularly can increase the range of motion in your joints, relieving pain and stiffness. Excess body weight is stressful to the weight-bearing joints such as the hips, knees and ankles.

Regular exercise can play a role in losing excess weight by burning calories and building lean muscle mass. One study found that losing one pound of weight resulted in four pounds of pressure being removed from knees.

Other research has associated weight loss with pain relief and reduction in inflammation. Exercises that focus on balance and coordination such as strength-training and tai chi, can protect joints by reducing the risk of falls that could injury them. Get involved with the arthritis community.

Lubricating Your Joints The joint is surrounded by soft tissue called the synovial membrane, which produces a fluid that acts like oil in an engine, allowing your bones to move past one another more smoothly. Promoting Circulation of Nutrients to Joints The weight that bears down on your joints when you exercise forces water molecules out of the cartilage like a sponge, says John Hardin, MD, a professor emeritus of medicine and orthopaedic surgery at Albert Einstein College of Medicine in New York City.

Stretching when muscles are cold could lead to a strain or pull. Begin each stretch slowly and gently — Stretch to the point of tightness and then just beyond. You should feel pulling or tightness, but not pain. Stay relaxed and do not bounce. Stretching is most often thought of as a way to loosen muscles, but it is also effective in increasing the mobility of all soft tissues that restrict flexibility.

Stretching will not head off delayed-onset muscle soreness - the kind that generally occurs the day after unaccustomed strenuous exercise. UC Davis Health School of Medicine Betty Irene Moore School of Nursing News Careers Giving.

menu icon Menu. Sports Medicine. Enter search words search icon Search × Enter search words Flexibility Sports Medicine UC Davis Health. UC Davis Health Sports Medicine Learning Center Flexibility. What is flexibility? Inadequate flexibility will have a negative effect on the body in 3 significant ways: Joints require movement through a full range of motion to maintain the health of cartilage and other structures within the joint with increased blood supply and nutrients to joint structures with increased quantity of synovial joint fluid oil in the crank case.

This effect can be particularly noticeable in weight bearing joints such as the hips and knees. Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue can lead to muscular injuries and the inability of the muscles to protect joints from more severe injuries.

For example, the hamstrings play a role in stabilizing the knee and preventing ACL tears. Decreased flexibility may also lead to abnormal stress on structures and tissues distant from the initial site of inflexibility.

One example of this is that tendonitis in the knee can be related to calf tightness. Additional benefits of a regular stretching routine: The range of motion of a joint is often measured with devices such as a goniometer or inclinometer.

Increased neuromuscular coordination Return of muscle to natural resting state Modifying blood pooling, recirculation Typical areas of assessment include hamstrings, lower back, iliotibial band IT band and hip.

Stretching should be completed statically. Gradually release the stretch Repeat Frequency : Daily A stretching routine should cover all the major muscle groups of the body as well as any specific muscle groups that are being utilized in a sport or activity.

Here's an exercise to enhance thoracic spine mobility:. Lie on the floor on your side with your knees and hips bent at a little over 90 degrees. Rest your bottom leg and extend your top leg on a foam roller or towel.

Extend both arms straight out in front of your body and slowly lift your top arm, rotating it away from you. Hold this position for three seconds, then bring it back to touch your other hand. Warming up the shoulders and improving their mobility can help prevent injuries and optimize your form.

Stand with your feet shoulder-width apart, holding a bar or dowel in front of you with a wide grip. Keeping your arms straight, slowly raise the bar overhead and behind you, allowing it to pass over your head and down toward your lower back.

Reverse the movement and bring the bar back to the starting position. Consider the Cat-Camel Stretch to promote flexibility. This exercise helps improve mobility in the spine and promotes flexibility in the back. Begin on your hands and knees, with your hands directly beneath your shoulders and your knees beneath your hips.

Slowly round your back, push it toward the ceiling, and tuck your chin toward your chest cat position. Then, slowly drop your belly toward the floor, lift your chest and gaze upward camel position.

Repeat this movement times, smoothly transitioning between cat and camel positions. Another great stretch is the Piriformis Stretch. Sit on the floor or on a yoga mat with legs extended straight in front of you. Bend your right knee and cross it over the left leg, placing the right foot flat on the floor outside your left knee.

Keep your left leg straight and your foot flexed. Align your right knee with your left foot, forming a "figure 4" shape with your legs. Sit up tall, engaging your core to maintain a neutral spine. Place your right hand on the floor behind your back for support. Inhale deeply, and as you exhale, gently press your right knee toward the floor using your left hand.

Maintain the stretch for 15 to 30 seconds, breathing steadily. Slowly release, and repeat the stretch on the other side. Aim to perform the stretch times on each side, alternating between left and right.

Flexibility and joint mobility play crucial roles in our overall physical well-being. By understanding the difference between flexibility and mobility, we can better appreciate their individual benefits.

Flexibility refers to the ability of our muscles to lengthen passively through a range of motion, while mobility pertains to the active movement of our joints through their full range.

Various factors, such as muscle strength, motor control, and connective tissue health, influence both aspects. Regularly incorporating flexibility exercises into our routines can enhance joint flexibility, muscle pliability, and overall range of motion.

Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh.

That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched.

Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan.

Healthy muscles also help a person with balance problems to avoid falls. With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have.

Aim for a program of daily stretches or at least three or four times per week. Find a physical therapist your local Y is a good place to start who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start.

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. A hamstring stretch will keep the muscles in the back of your thigh flexible.

Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation.

Hold for 30 seconds, then slowly return to a sitting position. We used to believe that stretching was necessary to warm up the muscles and prepare them for activity.

However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan.

All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout. Hold a stretch for 30 seconds. Don't bounce, which can cause injury. However, ROM declines with age.

Simple things like rotating the head and neck to glance over the shoulders, getting in and out of a vehicle, or carrying groceries can be painful.

Therefore, flexibility is critical to maintaining a high quality of life in older years. If you have ever been injured to the point that required immobilization of a joint, you realize how important mobility is in relation to your overall health.

Unfortunately, as joints ROM is restricted from arthritis or other injuries, activity declines. As activity declines, the ROM likely continues to suffer as a result of inactivity and the vicious cycle ensues.

A simple stretching program can help alleviate this problem and help break out of the cycle. Concepts of Fitness and Wellness Flynn et al. Search site Search Search. Go back to previous article. Sign in.

Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends. Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side.

Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain. Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques.

Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.

Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back. Always consult your doctor before starting a new exercise program. Dynamic warmup and range of motion exercises may not be appropriate for everyone, especially those with previous injuries or joint replacements.

Joint mobility can have many benefits on function for people at all stages of life. Natasha Freutel is a licensed occupational therapist and wellness coach and has been working with clients of all ages and fitness levels for the past 10 years. She has a background in kinesiology and rehabilitation.

Through coaching and education, her clients are able to live a healthier lifestyle and decrease their risk of disease, injury, and disability later in life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Practice these stretches and exercises, at home and at the office, to work out the muscle groups needed to maintain stability while standing, walking…. Use these hip internal rotation exercises and stretches at home and at the office to improve internal rotator range of motion and help prevent lower….

As you age, your body changes and risk factors for injuries goes up. Exercise can help, especially mobility exercises, which can help improve pain…. Dynamic flexibility involves doing certain stretches and exercises that mimic the activity you are about to do.

This helps you warm up the muscles…. Including ankle stretching and strengthening in your daily routine pays off in accident prevention and better mobility.

Strong, flexible ankles will…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Gregory Minnis, DPT , Physical Therapy — By Natasha Freutel on March 5, Ankle mobility Hip opener Spine windmills Shoulder pass-through Neck half circles Precautions Takeaway Do you want to jump higher, run faster, and be able to move without pain?

Ankle mobility. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan.

Healthy muscles also help a person with balance problems to avoid falls. With a body full of muscles, the idea of daily stretching may seem overwhelming.

But Nolan says you don't have to stretch every muscle you have. Aim for a program of daily stretches or at least three or four times per week. Find a physical therapist your local Y is a good place to start who can assess your muscle strength and tailor a stretching program to fit your needs.

If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start. Stretching once today won't magically give you perfect flexibility.

You'll need to do it over time and remain committed to the process. A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan.

All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain.

If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Stretching is an excellent thing you can do for your health. These simple, yet effective moves can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain.

Whether you're an armchair athlete or a sports enthusiast, this Special Health Report, Stretching: 35 exercises to improve flexibility and reduce pain , from the experts at Harvard Medical School will show you how to create effective stretching routines that meet your needs and ability.

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