Range of Motion

Different joints are designed to have numerous degrees of movement. The condition of these joints, especially the bone structure around them and there condition of health play a major part in the degree of mobility. Soft tissues such as muscles, ligaments and tendons that have been damaged or torn contain scar tissue which reduces the elasticity.

The major internal factor is the warmth of the muscle, when warmed through internal blood flow, muscle become more pliable. Major muscle mass or fatty adipose tissue will restrict the range of movement as these tissue will press against each other, causing a restrictive barrier.

Stretching can be performed by anyone, at anytime, however for best results practice makes perfect, aim to gradually increase your range of movement, with out excess pain. Aim to stretch in warm conditions, in nonrestrictive clothing, once your body muscles and joints are warmed and lubricated. Drinking plenty of water will also aid in muscle pliability and the removal of waste toxins via your bodies lympathtic system.

The following are guidelines for the Normal Range of Joint Mobility.

Neck
Flexion 65 - 90 degrees, bringing your chin down to your chest.

Extension 40 - 55 degrees, tilting your head backwards.

Lateral bending 30 - 40 degrees, taking the ear down towards dropped shoulders.

Rotation 65 - 75 degrees, turning your head to look behind you.

Lumbar Spine (lower back)
Flexion 65 - 75 degrees, bending forward from the waist.

Extension 25 - 35 degrees, bending backward from the waist.

Lateral bending 30 - 45 degrees, bending to the side.

Shoulder
Abduction 160 - 180 degrees, taking the arm straight up sideways.

Adduction 35 - 50 degrees, taking the arm across the bodies central position (midline).

Horizontal extension 35 - 45 degrees, taking your arm straight behind you, horizontal to the floor.

Horizontal flexion 125 - 135 degrees, taking your arm straight in front of you, horizontal to the floor.

Vertical extension 40 - 50 degrees, lifting your arm straight behind you.

Vertical flexion 170+ degrees, lifting your arm straight in front and then overhead.

Elbow
Flexion 130 - 150 degrees, taking your palm towards your shoulder.

Extension 170 - 180 degrees, straightening your arm.

Supination 80 - 90 degrees, turning your forearm so that your palm faces upwards.

Pronation 80 - 90 degrees, turning your forearm so palm faces down.

Wrist
Flexion 80-90 degrees, bend wrist so palm nears underside of forearm.

Extension 60 - 70 degrees, bend wrist so palm bends backward.

Radial deviation 15 - 20 degrees, bend wrist so thumb turns outwards, palms facing down.

Ulnar deviation 30 - 50 degrees, bend wrist so thumb turns inwards, palms facing down.

Hip
Flexion 110-130 degrees,raise knee towards chest.

Extension 20 - 30 degrees, take leg straight back, without rotating the leg or leaning forward.

Abduction 45 -55 degrees, take the leg out to the side.

Adduction 20 - 30 degrees, take the straight leg across the central position (midline).

Internal rotation 30 - 45 degrees, turning your foot out to the side with straight leg.

External rotation 30 - 45 degrees, turning your foot in towards your central position (midline).

Knee
Flexion 120 - 130 degrees, taking your calf up towards your hamstrings.

Extension 10 - 15 degrees, taking your foot towards your knee, with a straight leg.

Internal rotation 5 - 10 degrees, turning your lower leg towards the central position (midline).

Ankle
Flexion 40 - 45 degrees, pointing your feet and toes upwards.

Extension 15 - 20 degrees, pointing your feet and toes downwards.

Pronation 25 - 30 degrees, turn foot so the sole faces inwards.

Supination 15 - 20 degrees, turn foot so the sole faces outwards.