Transcript PowerPoint Presentation - Northwestern Memorial Hospital

Maintaining Joint
Flexibility: The Importance
of Stretching
For Healthy Transitions
March 9, 2015
Jill Stein, Northwestern Medicine Osher
Center for Integrative Medicine
Maintaining Joint Flexibility
The Importance of Stretching
Why does joint flexibility change as
we age?
• Range of motion in the joints
becomes more limited
• The material that cushions the joints
can begin to thin/break down
(cartilage)
• Connective tissue and muscle fascia
change
• Sedentary Behavior – the “use it or
lose it” principle
What are the risks?
• Less range of motion means loss of
mobility and possibly slower
movements
• Loss of cushion can create stiffness,
inflammation and pain
• Sedentary behavior results in loss of
strength, stability, balance and
mobility
• All factors above can increase fall risk
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Maintaining Joint Flexibility
The Importance of Stretching
What other factors effect joint
flexibility?
• Medical conditions (Arthritis , Frozen
Joint, Joint & Connective Tissue
Disorders)
• Synovial fluids may decrease
• Minerals may deposit in or around
the joint
• Hydration
• Infection
What can you do if concerned?
• Talk to your doctor; have a physical
• Start moving more
• Get guidance on appropriate and
effective exercise routines
• Drink plenty of water
• Be active everyday
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Maintaining Joint Flexibility
The Importance of Stretching
Components of Flexibility
• Joint Mobility – how much range of
motion do you have in each joint
• Condition of Muscles/Muscle Fascia –
tight or fluid
• Connective Tissue – how much can
you move tendons and ligaments
How To Improve Flexibility
• Exercises – what kind of exercise;
sample exercises; creating a regular
routine
• How active are you in your everyday
life; Exercise Recommendations
• Stay well hydrated
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Maintaining Joint Flexibility
The Importance of Stretching
Components of Flexibility:
• Joint Mobility
– work around anything that hampers you. Listen to your body.
Moving helps if appropriate.
• Muscles/Muscle Fascia
– regular movement, exercise, stretching and massage help.
• Connective Tissue
– range of motion exercises and staying well hydrated help.
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Exercises
• What Kind of Exercise – Range of Motion, Static and Dynamic Stretching.
Some research also shows flexibility benefits with cardiovascular exercise
• Sample Exercises – all wrist actions, hand/finger exercises; held stretches
on chest, thighs, back of thighs, calves; dog/cat, overhead reach, torso
rotation
• Create a Routine – set a schedule; use a calendar; short terms and long
term goals
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Range of Motion Exercises
• Which Joints to Move – neck, hands/fingers, wrists, elbows, shoulders, back,
hips, knees, ankles, feet and toes
• What Kind of Exercise – gentle, moving through full range of motions in all
major joints. Not to pain.
• Sample Exercises – wrist, ankle, shoulder and hip rolls
• Create a Routine – daily
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Static Stretching Exercises
• Warm up to a light sweat prior to stretching
• Static stretching instead of bouncing
• Hold stretch for 60 seconds per muscle. Can break into 20-30 second
stretches.
• Stretch all major muscles of the body
• Breathe freely
• Stretch to mild or moderate discomfort, not pain
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Dynamic Stretching Exercises
•
•
•
•
•
•
Gentle, flowing motions
Consistent and rhythmic
Comfortable and free movements
Upper and lower body
Breathe freely
Gain more joint mobility as you flow through the movements
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Exercise Recommendations
• Cardio – 5 or more days of moderate intensity for 30 minutes
- OR 3 or more days of vigorous intensity for 20 minutes
- OR 2-3 days of combination
• Strength training for all major muscles – 2-3 days
• Balance – 2-3 days
• Stretching all muscle/tendon groups – 2 or more days for 1 minute per group
* ACSM Position Stand: Guidance for Prescribing
Exercise, Adults all Ages (2011)
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Maintaining Joint Flexibility
The Importance of Stretching
How To Improve Flexibility:
Exercise Recommendations for You
• Stretch everyday – warm muscles + range of motion in the joints + a couple
static stretches a day. Move injured or tight areas everyday.
• Cardio 3-5 days per week
• Strength training 2-3 days per week
• Balance 2-3 days per week
Can do in 10 minute increments.
Also, you can benefit from less. Just keep moving!
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Key Facts
Maintaining Joint Flexibility
- Be active, Stretching, Range of Motion, Exercise, Hydration
Questions?
Maintaining Joint Flexibility
Resources
Maintaining Joint Flexibility
- Group Classes at Northwestern Hospital
- Trial Classes: Monday, March 30th.
- Spring Classes Start Monday, April 6th
- To Register Call: 312-926-8400; classes.nmh.org/listing/all
Thank You
Maintaining Joint Flexibility