Biginner’s Guide to Range of Motion
Range of motion is critical to how well we can move. It's the foundation of all our movements. Think about reaching for something on a high shelf or bending down to tie your shoes. Remember that every task requires a specific range of motion. Without it, activities of daily living can be a struggle. Range of motion is like a door that opens to better movement. The wider it opens, the more we can do. It's not just about being flexible. It's about having control over our movements. Sufficient range of motion for the task means our joints can move freely to perform the task. Our muscles can stretch and contract as needed. This freedom allows us to move in many ways. We can twist, turn, reach, and bend with ease.
Hip controlled articular rotations (CARs) can be used as a self-assessment, and a part of a customized training plan to improve ROM and mobility.
But what happens when our range of motion is limited? Simple tasks become hard. We might feel stiff or sore. Our body might not move the way we want it to. The lack of motion can lead to frustration and even pain. Poor range of motion can affect our whole body. It's not just about one joint or muscle. Everything in our body is interconnected. When one part doesn't move well, others must work harder and compensate for the deficiency. Also, poor range of motion can lead to additional problems.
But here's the good news: with the proper guidance and effort, we can improve our range of motion. So, how does range of motion relate to functional mobility? Functional mobility is about moving with purpose. It's the ability to move around in our environment. To walk, climb stairs, or get in and out of a car. These movements all need an adequate range of motion. The more range of motion we have, the more we can do. We have more potential for movement. Range of motion is what we call movement potential. It's like having more tools in our movement toolbox. But here's the thing: we need to start with the basics. We need a good range of motion before moving fast or lifting heavy things. We need our joints to move freely. We need our muscles to be the right length. The ability of the joint to move freely is what we call passive range of motion. It's the foundation for all other movements. Once we have the ideal passive range of motion for the task, we can build on it. We can add strength and speed. We can learn new skills and movements. But it all starts with that basic range of motion. Think of it like building a house. It would help to have a strong foundation before adding the walls and roof.
Dr. Josh Wideman helping a client improve his positioning while in the 90/90.
Range of motion is the foundation for our body's movements. Without it, everything else becomes shaky and unstable. But how do we know if our range of motion is good? It's not just about being able to touch our toes. It's about how well we can move in all directions. Because range of motion is the foundation for all movement, a thorough assessment by a skilled professional is essential. Having someone knowledgeable in determining joint capacities helps target specific deficiencies, providing you with the guidance and support you need to improve your range of motion and enhance your functional mobility.
Dr. Josh Wideman assessing a client's hip range of motion, setting a baseline and a personal Point A.
Why is establishing a starting point (Point A) important? Knowing your current mobility levels provides a clear baseline for progress. It allows for targeted mobility work on specific joints and movements. Tracking improvements from the baseline motivates continued effort. It helps identify asymmetries or limitations that may increase injury risk. A baseline allows practitioners to create customized mobility programs, tailoring the journey to your unique needs. Retesting against the baseline shows objective progress over time. It provides data to adjust training programs as needed. Establishing Point A creates accountability for both practitioner and client. The baseline serves as a reference point if injuries or setbacks occur. Knowing your starting point helps set realistic movement (exercise, training, recovery, and tissue-specific) goals.
