How to Assess Your Body to Boost Flexibility and Recovery in Your 30s

Fitness

Nov 8

11/08/24

Written by Fitness Columnist, Dr. Makeshia Lucien

So, you’ve hit your 30s, and maybe mornings have become a symphony of creaks and cracks. Sound familiar? Welcome to the club! Aging gracefully doesn’t mean we have to sit back and accept stiffness and soreness. With the right body assessment, we can understand exactly where we’re tight, weak, or compensating – and we can do something about it. Here's a guide on assessing your body to improve flexibility and recovery in a fun, practical way!

Why Physical Assessments Matter in Your 30s

As we age, our bodies go through natural physiological changes. Bone density can decline, muscle mass tends to decrease, and suddenly, that invincible 20-something stamina feels like a distant memory. But the good news? With a bit of attention to detail (and some guidance from a physical therapist if you can), we can target the right muscle groups to improve recovery, stay limber, and even prevent injuries.

Click below to watch our full physical assessment live or keep reading for tips on how to do your own physical assessment at home:

Step 1: Identify the Tight Spots

Think of this as a mini check-up with yourself. Assessing flexibility and recovery needs doesn’t have to be complicated. Here are some easy steps to try at home:

The Neck and Shoulders: Start by tilting your head up, down, and side to side. Notice any stiffness or pulling? Many of us hold tension here from screen time or stress.
The Arms and Upper Body: Lift your arms above your head and then reach across your chest. These stretches reveal if there’s tightness in your shoulders or upper back, which is crucial for mobility and daily comfort.
The Hips and Lower Back: Ah, the notorious hip flexors. Try a few lunges or leg raises to see if one side feels tighter than the other. As we age, hips and lower backs often get tight from all that sitting (thank you, desk jobs and Netflix!).

Step 2: Pay Attention to Imbalances

A key takeaway from a thorough assessment is understanding muscle imbalances in your body. Is your right side stronger? Your left side more flexible? These discrepancies are common because we naturally favor one side in daily activities like writing or driving. Over time, this can lead to muscle tightness on one side, which may cause issues down the road.

How to Spot Muscle Imbalances:

Look for Uneven Strength: Is one arm stronger or one leg more flexible? If so, the weaker side may be overworking, leading to tightness or soreness.
Check for Limited Range of Motion: Notice any stiffness when you twist or stretch one side? Regular flexibility assessments help identify these problem areas early.

When you feel more stiffness on one side than the other, that’s a clue! You’re probably compensating, which is a fancy way of saying that your body is working overtime in some areas while other muscles are sitting out.

Step 3: Get a Game Plan for Stretching and Strengthening

Muscle health isn’t just about strength; it’s also about flexibility and resilience. Our muscles need both the ability to stretch and the ability to contract well. Without a balance, they can become either too tight or too weak – both of which are no good for recovery and flexibility.

For instance, many people skip the warm-up or cool-down, which can lead to hamstring or lower back injuries. Taking time to loosen up before and stretch out after exercise allows muscles to recover and stay mobile.

Essential Tips for Maintaining Muscle Health in Your 30s:

Dynamic Warm-Ups: Before working out, do some gentle lunges, arm swings, and shoulder rolls. This will loosen up your muscles and prepare them for activity.

Targeted Stretches: Use stretches that focus on your specific areas of tightness. If one hip is tighter than the other, spend extra time doing hip flexor stretches on that side.
Strengthening Exercises: Build up weaker muscles to ensure they can support the body without depending too much on stronger areas. Resistance bands and body-weight exercises are great for targeting specific muscle groups gently.

Step 4: Know When to Seek Help from a Physical Therapist

A full-body assessment is like giving your muscles a roadmap to better flexibility and recovery. Plus, by catching muscle imbalances early, you can adjust your workout and stretching routine to fit your unique needs. And if you’re feeling lost or if you’re struggling with persistent tightness or recovery issue, consulting with a physical therapist can provide the guidance and tips needed to tackle those tricky spots. They can conduct a detailed assessment, help you understand your body’s unique needs, and guide you on specific exercises to improve flexibility and strength.

If you’re in the DMV area, feel free to come and see me at Rehabneeds located at 10801 Lockwood drive, silver spring MD.

So, the next time you hear a snap, crackle, or pop during your morning stretch, don’t ignore it! Take it as a cue to give yourself some extra love and attention. Here’s to making your 30s the decade of feeling strong, flexible, and resilient!