In your 20s, bending down to tie your shoes or reaching back to grab your wallet feels effortless. As you age, your body’s soft tissues, especially the joints, become more rigid and can make daily tasks much more difficult.
Eventually, your joints can stiffen so much that basic movement, like walking, becomes uncomfortable or even painful, which can increase your risk of falling or developing arthritis.
“This often creates a vicious cycle where joint stiffness leads to sedentary behavior, which leads to weaker and stiffer joints,” said Brad Manor, an associate professor of medicine at Harvard Medical School.
Recent studies have found a correlation between joint health and longevity, and that people with better lower limb mobility are less likely to suffer from falls in their older years.
A joint is any place in the body where two bones meet. Hinge joints, like the knee, bend and straighten. Ball-and-socket joints, like the shoulder, move in multiple ways and rotate. And each one has a specific range of motion that you want to maintain.
For example, your ankle should be mobile enough for you to raise the ball of your foot at least one inch off the ground while keeping your heel on the floor. Loss of ankle mobility makes basic movements like squatting and walking more difficult.
Many people don’t think much about their joints much until they start to ache, but you can catch problems early by regularly testing their ranges of motion.
The difference between mobility and flexibility
For many people, the words mobility and flexibility bring to mind gymnasts performing backbends or dancers doing splits. The two ideas are related, but different, said Brandee Waite, the medical director of Health Sports Medicine at the University of California, Davis.
Flexibility is passive, she said, measuring how far your tissues can stretch. Mobility measures how well you can move a joint through its entire range, like having full extension and flexion of the knee. A 60-year-old dancer might be flexible enough to touch her toes, but not mobile enough to walk down stairs without difficulty.
Mobility can be trained and improved (to a point) by incorporating specific exercises and drills into your routine.
But first, you need to know which joints to focus on. You may not always feel stiff, so testing your joints independently can allow you to gauge your range of motion and identify where you can improve.
Experts have determined the average range that each major joint should be able to move through. Obesity, arthritis and pregnancy can make those ranges more difficult to reach, said Leigh Hanke, an assistant professor of orthopedics and rehabilitation at Yale University.
A physical therapist or sports medicine doctor can precisely measure your joint range. But you can get an overall idea of your joint mobility by performing these self tests, Dr. Hanke said.
“Make them a regular habit,” she added. “The better you know your body, the easier it is to detect subtle changes or decline and address them before they turn into injuries.”
Do these head-to-foot joint mobility tests monthly to check in with your mobility, Dr. Hanke said. These should feel relatively easy. If you’re pushing to achieve a range or experience pain performing these tests, see a physician.
Neck
“Neck mobility contributes to how much you can see the world around you,” said Dr. Waite. It helps you glance over your shoulder, look up to a shelf or down to your toes.
Test it: Rotate your head right and left, without turning your shoulders. Stand in front of a mirror, if it’s easier. A healthy range of joint mobility means you can turn your head 80 degrees, or just short of your shoulder. Return to the starting point and look up. You should be able to gaze directly at the ceiling.
Now bring your chin down toward your chest. It should be, at most, an inch or two away. Bend your neck sideways by lowering your right ear to your right shoulder. Your neck should bend 45 degrees, so your ear is about halfway to your shoulder without bringing your shoulder up. Repeat on the opposite side.
Shoulders
Shoulder extension allows you to tie an apron behind your back, put on a hat or reach your back pocket.
Test it: From the hips, reach your hand behind your back and touch your mid back with your thumb. This is a healthy range of mobility. If you struggle to touch the small of your back or even your back pocket, you need to work on your shoulder extension.
Wrists
“Wrist mobility aids us in everything from cooking and crocheting to braiding our hair and fastening a button,” Dr. Waite said.
Test it: Place your hands together, palms touching fingers and pointed up, under your chin with your elbows parallel to the ground. Try to keep your whole palms touching, and lower in front of your chest then down in front of your belly button without separating your palms or lowering your shoulders.
Back
Our spine flexes, extends and rotates to help us twist, and it should also be able to side bend left and right, Dr. Waite said.
Test it: Stand with your feet hip-width apart. Watch yourself in a mirror, if it helps. Keep your knees straight as you slide your right fingertips down your thigh. If you cannot touch the outside of your right knee, you should work on your spinal mobility. Repeat on the left.
Hips
Hip flexion allows you to move your hips forward to walk or kick a ball.
Test it: Sit in a chair or lay on your back. Pull your right knee into your chest. The goal is for your right thigh to touch your abdomen and chest. If you are pregnant, skip this exercise, Dr. Waite said.
Knees
Being able to bend your knees through their full range of motion is crucial for everyday movements like squatting, walking, climbing stairs and sitting.
Test it: Stand on your left foot. Place your left hand on a wall or chair for balance if needed. Use your right hand to bring the heel of your right foot behind you, toward your butt. If your heel touches your glute, you have a healthy range of mobility. If your heel is far from your glute, focus on improving your knee mobility.
Ankles
Ankle mobility is key for balance and proper walking patterns. Limited mobility can contribute to knee, hip and lower back problems. The ability to flex your foot toward your shin allows you to safely jump, sprint and squat.
Test it: Stand facing a wall so your toes touch it. Bend your knees and keep your feet flat on the ground. Your knees should be able to touch the wall without your heels rising. If this is easy, take one step away from the wall and repeat.
