Improve ‘range of motion’ stiffness and pain

Range of motion is very important…

Think about backing out of a parking space. Sure you can use your mirrors, but to be safe, you need to be able to also look over your shoulder just to be sure. And it’s surprising just how restricted that simple motion, and many others, can become over the years.

Left unchecked, you may find it getting worse year after year. And worse-case scenario, as a senior, it could severely limit your lifestyle and independence.

Part of the reason our range of motion diminishes is because we hold tension in our shoulders and emotional trauma in our back. This results in neck pain, shoulder pain and low back pain that restricts range of motion. The way we sit and stand impacts our posture, which also leads to strained, tight and painful neck, shoulders and low back.

But there’s a simple exercise you can do to counter this damage and improve your range of motion.

Previously, my colleague Dr. Chris Viggiano (Dr. V) taught you an exercise to reduce tension and neck pain by restoring range of motion. In today’s video, he continues with additional exercises to release tension and restore range of motion to the neck.

Basic exercise refresher…

Seat yourself on a firm surface, like a chair or massage table.

Your partner, in this case Dr. V, will stands behind you and extend his pointer finger out past your right shoulder, which you will look at. As Dr. V moves his finger backward, you follow first with your eyes as far as you can, then turn your neck to follow as far as you can, and then you complete the rotation by turning your torso.

Next, the partner will move their finger back to center, and the patient will follow. Finally, Dr. V switches sides and you will repeat turning your eyes, neck and torso sequentially to follow the finger.

New exercise extension — Position

For this added piece to the basic exercise, you will reach your right arm across to grab your left shoulder. Just hook the shoulder with your fingers; no need to squeeze. You will feel a lot of tension in the shoulders.

Next, you will place your left palm against your right forearm just below the elbow. This will assist the movement you do next.

First exhale completely, as you will inhale as you turn to your right.

Now inhale slowly as you follow the finger to your right. First turning your eyes, then neck, then torso; as you did before.

This time, as you turn your torso you will pull on your shoulder with your right hand, and push you right arm with your left hand.

These hands pulling and pushing will create a deeper stretch, further rotation and greater release of tension and increased range of motion.

Now exhale as you follow the finger back to the center and relax.

Now you will move your left hand from below the elbow to the opposite side of the right arm; cupping just above the elbow. This time, instead of pushing the hand will pull the elbow toward the left.

Now you will follow the finger moving to the left as you inhale; first looking left, then turning your neck and the turning your torso. The last part will be assisted with your left hand pulling your right elbow to the left for extra stretch.

Finish this set by exhaling while following the finger back to center.

Repeat the entire sequence with the left hand grabbing your right shoulder and your right hand pressing your left forearm.

Follow along with Dr. V on the video for details and repetitions and see how great this simple mobile stretch can make you feel.