Dawn Markell and Diane Peterson Show
One of the five health-related components of fitness is flexibility. Flexibility relates to the ability to move a joint through its full range of motion (ROM). Developing a complete fitness program requires taking time to emphasize this component by stretching. Unfortunately, as the American Council on Exercise points out, “Most people neglect flexibility training, limiting freedom of movement, physical and mental relaxation, release of muscle tension and soreness, and injury prevention.”1 Perhaps the reason it is so easy for people to overlook flexibility is because its benefits, while significant, are felt more than seen. However, failing to address this component of fitness can have serious consequences, especially as a person ages. Without flexibility, everyday tasks, such as sweeping the floor or even getting out of bed, become difficult. Reduced mobility of joints increases the risk of injury during an exercise routine, as well as the risk of occasional and chronic back pain. This chapter will provide a greater understanding of this vitally important component of a complete fitness program and demonstrate why flexibility shouldn’t be overlooked. Types of FlexibilityFlexibility is classified into two types: static and dynamic. 1. Static flexibilityThis type of flexibility is a measure of the limits of a joint’s overall range of motion. It is measured by stretching and holding a joint in the position of its maximum range while using a measuring instrument to quantify that range. To achieve the maximum range, passive forces, the force generated from an external source, are required. 2. Dynamic flexibilityThis type of flexibility is a measure of overall joint stiffness during movement. Unlike static flexibility, dynamic flexibility requires active force production, or your own muscles contracting. Because quantifying “stiffness,” is difficult, dynamic flexibility is measured more subjectively. Assessment is based on how easy or difficult it is to perform certain tasks, such as swinging a tennis racket, climbing steps, or getting in and out of a car. The aim of any good stretching program is to improve both static and dynamic flexibility so that normal ROM can be achieved. The definition of normal in this context is one developed from population studies that measured various areas of the body and established an average degree of movement for a particular joint. Dawn Markell & Diane Peterson, Health and Fitness for Life. MHCC Library Press. Sept 4, 2019. https://mhcc.pressbooks.pub/hpe295 Introduction[edit | edit source]Range of motion (ROM) means the extent or limit to which a part of the body can be moved around a joint or a fixed point; the totality of movement a joint is capable of doing. Range of motion of a joint is gauged during passive ROM (assisted) or active ROM (independent)).
Types of ROM[edit | edit source]
Measuring Range of Motion[edit | edit source]ROM measurements are an integral part of the physiotherapy assessment since monitoring patient status and documenting patient progress are standard requirements of physiotherapy practice. The tool used may depend on the body part, ease of use and physiotherapist's experience. A Goniometer is the most common tool for measuring range of motion of the joints of the body. It uses a stationary arm, fulcrum, and movement arm to measure joint angles from the axis of the joint.[5] Making a ROM measurement by using a goniometer requires training for reliable results. See the goniometry collection of pages for instructions on how to correctly (reliably and accurately) place the goniometer when measuring range of motion. Other types of ROM measurement: Tape measures can also be used to measure range of motion in some specific parts of the body. For example lumbar spine flexion can be assessed with a tape measure in the Schober Test. Movement Planes[edit | edit source]Three basic reference planes are used in anatomy. When considering the range of motion of a joint, or the movement direction, the three universal planes need to be taken into account. Each of the movements lie in one of the respective planes. [6] Causes of Limited Range of Motion[edit | edit source]Limited ROM 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.[7] Medical conditions associated with a limited range of motion in the joints include:
Other than pathological causes for restriction of movement, there could be non-pathological causes such as
Increasing Range of Motion[edit | edit source]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 Physiotherapist to aid with limited range of motion at a join. Range of motion therapy benefits include:
References[edit | edit source]
What is the ability of the joints to move through its full range of motion?Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.
What is the ability of the joints to bend and move through the full range of motion it is affected by the structures of the joint and muscles surrounding the joint?Dynamic flexibility (also called kinetic flexibility ) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints.
Why is flexibility important in a full range movement of a joint?Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.
Is the ability of a joint and a muscle group to move through a full range of motion is referred to as muscular endurance?The ability of a joint and a muscle group to move through a full range of motion is referred to as muscular endurance. Muscular strength is the amount of force a muscle or group of muscles can exert. Muscular endurance is fueled by anaerobic energy.
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