Range of Motion Training

What Does Range of Motion Mean?
Several joints have 6 ranges of motion; flexion, extension, abduction, adduction, internal rotation and external rotation. The wording of the motion may vary depending on the joint.
Reasons For Loss Of Range Of Motion
- Muscle tightness
- Tendon injury
- Muscle tear
- Joint arthritis
- Fractures
- Pathology
- Infection
Range of Motion at the Gym
So in this instance, decrease the load... you will not work the muscle properly if you can't do the motion. If you can't do the motion with no load, you shouldn't load it! You may have heard me make this statement in the clinic.
Assessing Range of Motion
While you try this you will notice where you may feel tighter or perhaps lock up. Follow the guided full body range of motion movements below and take note of any ranges you may feel more restricted, painful or tighter. This would be a very good exercise routine to do daily or prior to any physical activity.
Toe Range of Motion Exercises
Toe curls: You can do this simple exercise first thing in the morning while you’re still lying in bed. Slowly, curl all your toes in toward the sole of your foot, then extend them out toward the ceiling. You can do one foot at a time or both feet at the same time.
Ankle Range of Motion Exercises
Dorsiflexion: When seated, maintain good posture and keep your heels on the ground. Then try to raise your toes up toward your shins. Go slowly, trying to get your toes as high as possible while your heels are firmly planted on the ground.
Plantar Flexion: This is the opposite range of motion from dorsiflexion. When seated, maintain good posture with your feet on the floor. Then pretend as though you’re stepping on a gas pedal, pushing your toes down and bringing your heels off the ground.
Ankle Circles: While seated, move your ankle slowly in clockwise circles, as though there’s a pencil between your toes and you’re trying to write the letter “O.” Then go the opposite way and make counterclockwise circles.
Knee Range of Motion Exercises
Ball Kicks: You can do this either sitting or standing, depending on your comfort level. If seated, keep both feet flat on the floor. Then raise one leg out as though you were trying to kick a ball. Straighten your leg, aiming to get your foot in line with your knee so your leg makes a straight line parallel to the floor. If you have knee pain, you will not be able to get to that straight line right away; it’s something you will aim to work up to over time.
Hip Range of Motion Exercises
Leg Raises: Hold on to the back of a countertop or chair for support with your right hand. Then raise your left leg slowly in front of you, aiming to get it parallel to the ground. Note: This move is challenging even for people without arthritis or hip issues; just keep your leg in a straight line and try to get it as high as you can. Do as many as you can (up to 10) and then switch to the other leg.
Standing Jacks: Standing with your right arm holding onto a chair or countertop for support, raise your left leg out to the side, as though you’re doing the bottom half of a jumping jack. Do as many as you can (up to 10) and then switch to the other leg.
Cross-Body Leg Raises: To work your hip joint in the opposite direction, stand with your right arm holding onto a chair or countertop for support. Raise your left leg forward and to the right, so it crosses your midline. Do this slowly and try to raise your leg steadily; you’ll feel a slight tension in your hip, which is normal. Do as many as you can (up to 10) and then switch to the other leg.
Spinal Range of Motion Exercises
Shoulder Range of Motion Exercises
Arms to the sky: Standing or sitting, keep your arms hanging loosely by your sides. Raise your arms forward as hight as you can raise them while keeping the elbows straight. Aim to bring your arms in line with your ears. If you can't get there, notice your angle you can raise to and then slowly try to move higher.
Arm Kick-Backs: Standing or sitting, keep your arms hanging loosely by your sides. Push your arms back behind you (as though you were holding ski poles) and gently squeeze your shoulder blades together. You’ll feel a little pressure in your triceps muscles.
T Raises: Standing or sitting, keep your arms hanging loosely by your sides. Raise your arms out to each side toward shoulder height, and then up to your ears.
Arm Circles: Raising your arms out to the sides toward shoulder height, move them gently and slowly in small circles.
Elbow Range of Motion Exercises
Weightless Bicep Curls: Sitting or standing with your arms hanging loosely by your sides, bring the palms of your hands up toward your shoulders, then slowly and deliberately lower them back down, as though you’re doing a bicep curl without weights.
Wrist Range of Motion Exercises
Wrist Curls: With your hands in gentle fists, curl the palms of your hands back toward your forearms. Then go in the opposite direction. Curl your hands down, as though you’re trying to curl your knuckles toward your arms.
Neck Range of Motion Exercises