There’s a reason why so many people turn to somatic movement to address flexibility and range of motion concerns. According to the American Academy of Orthopaedic Surgeons, limited range of motion is a leading cause of pain, mobility issues, and functional limitations for millions of Americans. In fact, restricted mobility affects everything from your ability to bend over and tie your shoes to the freedom to engage in physical activities you love, and in your later years, your ability to live independently. But it doesn’t have to be this way. Read on to explore why the range of motion matters, what causes limitations, and how somatic movement—predominantly approaches like the Feldenkrais Method®—can help restore mobility and enhance flexibility.
What Causes Limited Range of Motion?
Limited range of motion (ROM) is when a joint or muscle cannot move through its full range, restricting the body’s freedom to move comfortably. However, limited ROM is not just a mechanical issue—it is a neural issue and often a consequence of how the body adapts to pain, past injuries, or chronic conditions. When pain or injury occurs, the body, via the nervous system, tends to compensate by shifting weight or altering movement patterns, often in subtle ways that can lead to more long-term restrictions. To improve flexibility and reduce discomfort, it’s crucial to identify and address the cause of these inefficient movement patterns. Let’s explore some common reasons for limited range of motion.
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Old Injuries
Old injuries are one of the leading causes of restricted range of motion. When the body is injured—whether it’s a sprained ankle, a torn ligament, or a muscle strain—the body naturally compensates to avoid pain or protect the affected area. This adaptation is useful in the immediate aftermath of an injury, as it minimizes further damage and supports healing. This is the nervous system’s normal response. However, without awareness, the compensated movement changes can often persist long after the pain subsides. An inefficient movement habit emerges, limiting movement in key joints such as the ankle, hip, back and neck.
For example, if someone sprains an ankle, they might begin to walk differently, unconsciously favoring the uninjured leg. This subtle shift creates an imbalance in how we bear weight in our legs, causing us to feel off balance leading to altered movement patterns in the hips, back, and shoulders. Over time, these disproportionate movements can create additional areas of discomfort and limit flexibility across multiple joints. Scar tissue, muscle imbalances, and changes in joint alignment may also develop, further restricting the joint’s range of motion.
Unlearning these compensatory habits is the key to restoring flexibility after old injuries. Techniques like the Feldenkrais Method or targeted physical therapy exercises can help retrain the body to move more efficiently, releasing tension and improving joint mobility.
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Chronic Pain
Chronic pain, a significant contributor to reduced range of motion, is a complex issue. When a person experiences ongoing pain, the nervous system instinctively restricts movement to prevent aggravation or further trauma to the affected area. This ‘avoidance behavior’ is a natural response, a protective mechanism of your nervous system. It might feel restrictive, but it’s your body’s way of trying to keep you safe. Unfortunately, this can lead to more severe restrictions over time. Muscles become tighter, connective tissues stiffen, and the overall movement repertoire shrinks. This is why individuals with chronic pain often find themselves moving less fluidly and more cautiously.
Conditions like arthritis or fibromyalgia can instill a fear of movement, known as kinesiophobia. This fear leads individuals to avoid bending, stretching, or reaching to prevent pain flare-ups. Unfortunately, this avoidance can perpetuate a cycle of stiffness and pain, reinforcing inefficient movement patterns. The brain may even start to ‘expect’ pain with certain movements, further limiting the body’s capacity to move freely.
Movement re-education can help disrupt this cycle by gently reintroducing safe movement and focusing on the psychological as well as physical aspects of pain. Techniques that incorporate mindful movements, such as somatic therapy or the Feldenkrais Method, encourage individuals to explore new ways of moving without triggering pain. This approach helps rewire the brain’s perception of movement, gradually expanding the range of motion. It’s a process that requires patience and perseverance, but the potential for improvement is there.
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Physical & Neurological Conditions
Physical and neurological conditions, such as Traumatic Brain Injury, Parkinson’s disease, multiple sclerosis, or post-stroke complications, can severely limit the range of motion. These conditions disrupt the Brain’s control over muscles and joint movement. When the Brain’s neural circuity, which refers to the network of nerves that control movement, is impaired, it can lead to muscle rigidity, spasticity, or loss of coordination, making it difficult to move fluidly.
For these individuals, expanding the range of motion is more complex than just stretching the muscles. It involves retraining the nervous system to support better movement patterns. Somatic therapies like the Feldenkrais Method as they are particularly effective in improving the communication between the Brain and body. These therapies help create new neural pathways through gentle movements and focused attention, allowing individuals to regain some lost flexibility and improve overall movement quality.
The goal is not to force a stiff muscle to stretch, but rather to teach the person how to communicate with the nervous system to change the muscle tone. This can help reduce rigidity or spasticity and improve efficient moving patterns. This approach can significantly enhance quality of life by reducing pain, increasing mobility, and promoting greater independence in daily activities.
How the Feldenkrais Method Works to Increase Flexibility
Traditional modes of therapy, such as physical or occupational therapy, often focus on stretching, strengthening, or manual manipulation. While these techniques are effective, they sometimes overlook a critical piece of the puzzle: how the nervous system governs movement. The Feldenkrais Method® takes a different approach by targeting the brain-body connection. It aims to enhance flexibility and range of motion by focusing on muscles and joints and transforming how the body senses and responds to movement.
Eliminates Inefficient Movement Patterns
One of the core principles of the Feldenkrais Method® is to identify and eliminate inefficient movement patterns. Over time, habits form in response to pain, stress, or injury. These habits can become deeply ingrained, making achieving complete flexibility or comfortable movement difficult. Feldenkrais practitioners use gentle, exploratory movements and guided verbal cues to help individuals become aware of these patterns.
Imagine someone who has always carried tension in their shoulders. Through Feldenkrais’ lessons, they might realize that they habitually lift their shoulders when turning their head or reaching for objects. By bringing awareness to this unconscious habit, they can learn to release unnecessary tension, allowing for a smoother, more expansive range of motion. This process helps create new neural pathways that support more efficient and pain-free movement. The results? Increased flexibility, reduced muscle tension, and greater ease in performing daily activities.
Greater Bodily Awareness
The Feldenkrais Method® also emphasizes improving bodily awareness. When people struggle with limited range of motion, they often push themselves to stretch harder, assuming more effort will yield better results. But more force is not always the answer. Sometimes, the body needs to relearn how to move harmoniously.
Feldenkrais practitioners teach clients to slow down and notice subtle sensations during movement. This heightened awareness helps individuals see where they habitually hold tension or where movement feels restricted. Over time, this deeper understanding allows for more nuanced adjustments and a greater range of motion without strain.
The key benefit here is that flexibility becomes sustainable and pain-free. Instead of using willpower to push through restrictions, individuals learn to move in lighter and more natural ways. This approach is particularly valuable for chronic pain or conditions that limit flexibility.
Where Can I Find Someone To Help Improve My Range of Motion and Flexibility?
CLICK HERE to find a Feldenkrais practitioner in your area. Contact a specialist today to help you on your journey towards enhanced mobility and overall well-being.