JOINT RANGE OF MOTION

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Each joint has a general range of motion within which it efficiently functions. All movement requires a coordination of joints that emanates from the core structure outward to the extremities. As long as this integrated joint system remains in alignment, overall motion is fluid, accurate, and energizing. Should postural deviations develop, however, the whole structure starts wrenching out of alignment and the range of the joint can become restricted or hyper-mobile.
JOINT RANGE OF MOTION

Be aware not to overextend the ‘normal’ range of body joint movement. Constant overstretching of the joint range is counterproductive, can result in lax or hyper-mobile joint movement, eventually effecting optimum posture causing wear and tear. Below is a list of the ‘normal’ range of body joint movement.

WHAT IS THE ‘NORMAL’ RANGE OF BODY JOINT MOTION?

CERVICAL (Neck)

Flexion: 45 degrees                                                               Touch sternum with chin
Extension: 55 degrees                                                           Point up with chin
Lateral Bending: 35 degrees                                                 Bring ear close to shoulder
Rotation: 70 degrees                                                             Turn chin to shoulder

THORACIC AND LUMBAR SPINE (mid-low back)

Flexion: 75 degrees                                                              Bend forward at the waist
Extension: 25 degrees                                                          Bend backward at the waist
Lateral Bending: 35 degrees                                                Bend spine to the side
Rotation: 45 degrees                                                            Turn spine backward


SHOULDER 

Abduction: 180 degrees                                                      Bring arm up sideways 
Adduction: 45 degrees                                                        Bring arm toward the midline of the body 
Internal Rotation: 70 degrees                                              Rotate shoulder inward 
External Rotation: 90 degrees                                             Rotate shoulder outward 
Vertical Extension: 45 degrees                                           Raise arm straight backward 
Vertical Flexion: 180 degrees                                             Raise arm straight forward 


ELBOW 

Flexion: 145 degrees                                                         Bring forearm to the bicep 
Supination: 90 degrees                                                      Turn forearm so palm faces up 
Pronation: 90 degrees                                                        Turn forearm so palm faces down 

HIP 

Flexion: 125 degrees                                         Flex knee and bring thigh close to abdomen 
Extension: 30 degrees                                        Move thigh backward without moving pelvis 
Abduction: 45 degrees                                       Swing thigh away from midline 
Adduction: 25 degrees                                       Bring thigh toward and across midline 
Internal Rotation: 45 degrees                     Flex knee and swing lower leg away from midline 
External Rotation: 45 degrees                     Flex knee and swing lower leg toward midline 


KNEE 

Flexion: 135 degrees                                              Touch calf to hamstring 
ANKLE Dorsi Flexion:                                   20 degrees Bend ankle so toes point up 
Plantar Flexion: 45 degrees                                               Bend ankle so toes point down 
Inversion: 35 degrees                                            Turn foot so the sole faces in 
Eversion: 20 degrees                                             Turn foot so the sole faces out 

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