Range of motion refers to the full extent of movement that a joint can achieve. It is an essential aspect of joint health and functionality.
This article aims to provide a comprehensive understanding of normal ranges of motion for various joints in the human body.
While individual variations exist, having a general understanding of typical ranges can assist in assessing joint health and developing appropriate exercise or treatment plans.
Defining Range of Motion:
Range of motion can be divided into two categories: passive and active. Passive range of motion refers to the maximum movement achievable when an external force, such as a therapist, manipulates the joint. On the other hand, active range of motion is the range of movement accomplished through the voluntary contraction and relaxation of opposing muscles.
Generally Accepted Normal Ranges of Motion by Joint:
1. Neck:
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- Flexion: 70-90 degrees (touching sternum with chin)
- Extension: 55 degrees (looking up with chin)
- Lateral bending: 35 degrees (ear towards shoulder)
- Rotation: 70 degrees left and right (turning head side to side)
2. Lumbar Spine:
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- Flexion: 75 degrees (forward bending at the waist)
- Extension: 30 degrees (backward bending)
- Lateral bending: 35 degrees (side bending)
3. Shoulder:
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- Abduction: 180 degrees (raising arm sideways)
- Adduction: 45 degrees (bringing arm towards midline)
- Horizontal extension: 45 degrees (moving arm backward)
- Horizontal flexion: 130 degrees (moving arm forward)
- Vertical extension: 60 degrees (raising arm straight backward)
- Vertical flexion: 180 degrees (raising arm straight forward)
4. Elbow:
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- Flexion: 150 degrees (bringing lower arm to the biceps)
- Extension: 180 degrees (straightening out lower arm)
- Supination: 90 degrees (turning lower arm palm up)
- Pronation: 90 degrees (turning lower arm palm down)
5. Wrist:
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- Flexion: 80-90 degrees (bending wrist towards forearm)
- Extension: 70 degrees (bending wrist in the opposite direction)
- Radial deviation: 20 degrees (bending wrist towards the thumb side)
- Ulnar deviation: 30-50 degrees (bending wrist towards the pinky side)
6. Hip:
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- Flexion: 110-130 degrees (bringing thigh close to abdomen)
- Extension: 30 degrees (moving thigh backward without pelvis movement)
- Abduction: 45-50 degrees (moving thigh away from midline)
- Adduction: 20-30 degrees (bringing thigh towards midline)
- Internal rotation: 40 degrees (rotating lower leg away from midline)
- External rotation: 45 degrees (rotating lower leg towards midline)
7. Knee:
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- Flexion: 130 degrees (bringing calf towards the hamstring)
- Extension: 15 degrees (straightening out the knee)
- Internal rotation: 10 degrees (twisting lower leg towards midline)
8. Ankle:
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- Flexion: 45 degrees (bending ankle upward)
- Extension: 20 degrees (bending ankle downward)
- Pronation: 30 degrees (turning foot inward)
- Supination: 20 degrees (turning foot outward)
It’s worth noting that these ranges are general guidelines and can vary from person to person. Factors such as age, sex, physical condition, and individual anatomy will influence an individual’s range of motion.
In conclusion, understanding normal ranges of motion for various joints in the body is crucial for assessing joint health and identifying any limitations or imbalances. However, it is essential to consider individual variations and functional requirements.
Professional athletes and individuals involved in specific activities may exhibit greater ranges of motion due to the demands of their sport or training (see the picture). By maintaining and improving joint mobility within these normal ranges, individuals can support their overall well-being and optimize their movement capabilities.
