Issue link: http://www.wacmagazine.com/i/672196
MAY / JUNE 2016 | Washington Athletic Club Magazine | 25 or to reach for the alarm clock. ese changes happen gradually. We are often unaware of them until they create significant problems. As a physical therapist, my interest is to find the pathology causing the ROM issues and to work to create symmetry and corrected physiological movement. A better- functioning body almost always means improved wellness. Are there generational differences between men and women that present as ROM issues? As we age, our connective tissue loses compliance and stretchability due to dehydration and a decrease in the quality of collagen tissue and elastin content. In general, women are more flexible than men as their collagen tissue has receptors for estrogen that make the tissue more compliant. Pregnant and nursing women have more flexibility due to the hormone relaxin, which makes their ligaments more mobile in preparation for childbirth. What can we do to help keep our flexibility and range of motion? A gentle formal stretching or exercise program can help. is could be yoga classes, Pilates, or a senior fit class. Water aerobics, tai chi, and other low-impact activities are a good way to start, too. Take care to not be too aggressive. I have seen many patients injure themselves by overstretching. In this case, pain does not equal gain. You can also address your flexibility through formal instruction with a trainer, a yoga practitioner, or with a massage therapist. If you are concerned that you have a joint or movement dysfunction, or a painful joint, physical therapy is your answer. Under a supervised training program, the quality of your ROM and flexibility can be successfully addressed, allowing your body to function optimally. Many people will gravitate to yoga when they want to improve their flexibility. Are there any particular issues to address when practicing yoga? Some practices like yoga have preordained poses that may be too challenging for folks who are particularly stiff or have pre-existing joint or back problems. Some yoga poses that require opening of the hip can be too much for the anterior ligaments, and certain twisting motions may be dangerous for the lower back disks. Approach these positions with caution. Is it ever unwise to increase ROM? Are there some people that are too flexible? Hypermobility, or too much ROM or flexibility, can be ill advised. is usually means that a given joint system or limb's mobility is too great for the muscles to control, creating pain in the system and supportive tissues. Hypermobility often leads to joint dysfunction, pain, and the need for physical therapy. ere are some conditions that lead to loosey-goosey joints. Genetic conditions such as Ehlers-Danlos and Benign Hypermobility Syndrome affect the synthesis of collagen tissue (the stuff that holds us together), leading to notably less stiff tissue and easily dislocated joints. ere is a higher correlation of musculoskeletal symptoms with these conditions. How can people tell when they should not push past a ROM barrier—when they are doing more harm than good? In general, you know that a stretch is going well when you feel no pain but that familiar burning in the muscle. You should hold the position for up to 30 seconds and repeat two to three times. Always rest and recover after stretching, and add more length to your exercises over time. If you are in pain for a prolonged period after stretching or the burning sensation does not go away shortly, you went too far. " Improved flexibility can make the difference between scoring the winning basket or climbing the stairs without pain. ere are many ways to improve flexibility, such as yoga, stretching or therapy." Stuart Eivers is the Lead Physical Therapist for MTI Physical Therapy at the WAC. Reach him at seivers@wac.net or via the Wellness Center at 206.839.4780.