Fortius Health

It's mobility Tuesday! Let’s talk about range of motion.

First, what is range of motion? Range of motion is the amount of space a body segment can move through – more practically, range of motion is essentially the mobility of a joint. In clinical settings, it can be measured in degrees with a tool called a goniometer. Every joint has its own range of motion based on bone shape, muscle that runs across it, or other structures that limit its freedom such as ligaments or bursas. Injury and disuse can cause a reduction in range of motion.

“Active” range of motion refers to movement that a person produces purely through the action of their own muscles. “Passive” range of motion involves an external force being applied to the body segments around the joint so that more range can be achieved. This happens when you pull on your ankle to bend your knee, for example, or when a clinician is stretching you on a table. Passive range of motion is notably greater than active range of motion.

Practicing at least active range of motion is critical for maintaining mobility through the process of aging. To prevent joint problems, try gently and actively moving your joints through their full range each and every day. While stretching muscles passively has its benefits, simply practicing full active range of motion can prevent pain and dysfunction over the long term.

Comment below if you have any questions about range of motion, mobility, or would like to share your experiences!

It's strength Wednesday! Let’s talk about the plank exercise.

The plank is an exercise that primarily targets the core. To a slightly lesser degree, the shoulders and legs are also involved. The plank is an isometric exercise; recall that this means the muscles are contracting without changing length. Since gravity is forcing the hips to the floor (hip extension), we use the muscles that flex the hip (found in the core and front of thighs) to prevent this from happening. Similarly, gravity is also causing the spine to want to bend (spine extension), we use the muscles that flex the spine (found in the core) to counteract this.

The goal of the plank is to simply hold the position. See the photo below for many variations of planks – but be aware that some of them are more challenging than others. Here are a few tips:
1) It doesn’t require any equipment, so start doing them today! In the home, in the office, outdoors, or anywhere else. Practice them even once per day to gain benefits in whole body strength.
2) Increase the difficulty by extending the duration of the hold or having someone place a weight on your back.
3) If your form begins to suffer (hips dragging), end the hold and rest for the next set. It is more important to gradually increase your ability than to risk getting injured. Set up a camera to watch your own form.

Comment below to ask anything about the plank or to share your experiences! For how long can you hold a plank?