Can range of motion alleviate pain?

Increasing range of motion can indeed help alleviate pain. The hosts of the Mind Pump Podcast emphasize the role of flexibility and mobility in reducing pain and preventing injuries. Here are some key insights:

1. Static Stretching for Immediate Pain Relief:

   • Sal Di Stefano explains that static stretching can provide immediate pain relief. For instance, stretching the hamstrings can reduce lower back pain by signaling the central nervous system to relax tight muscles that might be causing discomfort 1.

2. Mobility Work for Long-term Relief:

   • Regular mobility exercises, including working on the range of motion in joints, can be performed frequently and integrated into daily routines to alleviate pain and improve joint function 2.
   • Ensuring mobility in related joints (e.g., wrist or shoulder issues causing elbow pain) is crucial. Addressing these can prevent the recurrence of pain 2.

3. Full Range of Motion in Resistance Training:

   • Engaging in resistance training through the full range of motion improves functional flexibility and stability, which is essential for real-world movements and can prevent chronic pain 3 4.
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       1

       Flexibility and Strength

       00:14:20
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       2

       Mobility and Pain Relief

       00:08:22
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       3

       Mobility Matters

       00:59:38
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       4

       Rethinking Range of Motion

       00:14:05
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       5

       Bird Dog Exercise

       00:55:06
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       6

       Functional Flexibility Explained

       00:08:11

4. Specific Exercises for Pain Relief:

   • The bird dog exercise is highlighted for its benefits in alleviating low back pain. This exercise helps to loosen tight muscles and improve spinal mobility without extreme ranges of motion that might exacerbate pain 5.

5. Functional Flexibility:

   • Achieving functional flexibility, which involves controlled and stable movements within one's range of motion, is more beneficial than merely increasing passive flexibility. This type of flexibility can reduce everyday pain and enhance stability, leading to fewer injuries 6.

In summary, incorporating both static stretching for immediate relief and regular mobility work for long-term benefits, while performing resistance exercises through a full range of motion, can greatly alleviate and prevent pain.