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Dixie L. Thompson, Ph.D., FACSM, is the director of the Center for Physical Activity and Health and a professor in the Department of Exercise, Sport, and Leisure Studies at the University of Tennessee, Knoxville. Flexibility is an important component of physical fitness. Flexibility refers to the ability to move
a joint through its full range of motion (ROM) with ease. Flexibility is joint specific. This means that good flexibility in one joint is not necessarily related to that of other joints. A person could, for example, have excellent ROM in her shoulders but have limited flexibility in her hips. Athletes such as gymnasts and hurdlers clearly must have exceptional ROM to excel in their competitive events, but for all individuals, good flexibility makes everyday movements easier. Although having good
flexibility often is touted as being protective against injury, the scientific evidence is lacking. Good ROM in hips and low back along with strong abdominal muscles may help prevent or alleviate low back pain, but this point is controversial. Flexibility in a joint is limited by several factors including the bony structures of the joint. For example, the elbow (a hinge joint) cannot move in the same way as the
shoulder (a ball and socket joint). Other factors that impact ROM in a joint include age, activity, sex, disease, and characteristics of the soft tissues (muscles, tendons, etc.). Females often have greater ROM in joints, but there are exceptions to this generality. Regardless of sex, flexibility tends to decline with age. Some of this decrease is due to the aging process, but some of the lost ROM may be reflective of being less active and not aging,
per se. A joint that is not routinely taken through its ROM will become less flexible. There also are characteristics of the soft tissues that vary among individuals making some people more flexible than others. Although there is a genetic component to flexibility, training to improve ROM is effective in increasing the ability of soft tissues to extend beyond their resting lengths, thus providing greater ROM. A disease
that frequently decreases flexibility is arthritis. In arthritis, the cartilage within a joint is worn away, making movement restricted and painful. With this disease, it is important to perform gentle stretching exercises to maintain as much ROM as possible. Slowly moving a joint to the end of its ROM and holding it in that position is called static stretching.
This type of stretching is the most commonly recommended approach to improve ROM. Soft tissues move more easily when warm, so for the best results, light-to-moderate aerobic activity leading to increased muscle blood flow and elevated temperature should precede static stretching. After this warm-up, the joint should be moved through its ROM until tension, not pain, is felt. This position should be held for 15 to 30 seconds. A total of two to four repetitions should be performed. Range-of-motion
exercise should be performed a minimum of 2 to 3 days per week, or optimally 5 to 7 days per week. Individuals should devise a program to improve overall ROM. Some problem areas that often deserve special attention are the following: hamstrings, hip flexors, low back muscles, the Achilles tendon, and the muscles controlling shoulder movement. Some discomfort may result when beginning flexibility routines. This discomfort, often felt as stiffness, should subside within a week of beginning
stretching exercises. It is important to progress slowly and consult a health care professional if pain or joint swelling occurs. A number of movement forms focus attention on developing good ROM. Yoga, Tai Chi, and Pilates improve flexibility when performed correctly. Individuals can learn these techniques through classes or even using exercise videos. It is important to remember that if joint injury or disease is present, it is best to consult a medical professional before
engaging in new exercise routines. Section Description Brought to you by the American College of Sports Medicinewww.acsm.org Introduction[edit | edit source]Range of motion is the capability of a joint to go through its complete spectrum of movements. Range of motion of a joint can be passive or active. Definition - The definition of ROM varies among published sources; Kapandji and colleagues described ROM as “the extent of osteo-kinematic motion available for movement activities, functional or otherwise, with or without assistance” [1]
Measuring Range of Motion[edit | edit source]A Goniometer (image 2) is used to measure range of motion in the joints of the body. Both use a stationary arm, protractor, fulcrum, and movement arm to measure angle from axis of the joint).[3] Of all the types, a universal goniometer is most widely used and comes in two forms: short arm and long arm.
See the goniometry collection of pages for instructions on how to correctly (reliably and accurately) place the goniometer when measuring Range of Motion. An Inclinometer can also be used, which has different purposed, but is not as versatile as a goniometer. Range of Motion Normal vValues[edit | edit source]Each joint has a normal ROM, while each person has a different amount of ability to achieve it. Below are generally accepted values for a normal ROM for some individual joints as measured in degrees
Causes of Limited Range of Motion[edit | edit source]Limited range of motion refers to a joint that has a reduction in its ability to move. Motion may be limited because of a problem within the joint, swelling of tissue around the joint, stiffness of the muscles, or pain.[6] Medical conditions associated with a limited range of motion in the joints include:
Increasing Range of Motion[edit | edit source]As mentioned in the next section, Range of Motion can be maintained and gradually increased through the following Range of Motion & Stretching exercises. Check out the page on Stretching for an in-depth explanation of the concept and topic. Range of Motion Exercises & Stretching[edit | edit source]Range of motion exercise refers to activity aimed at improving movement of a specific joint. This motion is influenced by several structures: configuration of bone surfaces within the joint, joint capsule, ligaments, tendons, and muscles acting on the joint. There are three types of range of motion stretching exercises
Physiotherapy[edit | edit source]There are many reasons for seeing a physiotherapists if movement is reduced at a join. Range of motion therapy benefits
Resources[edit | edit source]
References[edit | edit source]
What are the full range of motion?1. Full Range of Motion. What it is: The act of moving as far as anatomically possible during a given exercise. For example, when squatting, you lower down until your butt is just a few inches from the floor — or until your heels pop up — whichever comes first.
What HRF component that has the ability to bend and move the joints through the full range of motion?23) defined flexibility as “the functional capacity of the joints to move through a full range of motion.” Corbin and colleagues (1968) defined flexibility as “the wide range of movement or the ability to bend in many directions” (p. 6).
Which of the following refers to the ability to reach objects freely by stretching joints?Flexibility is defined as the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints.
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