WebMD defines range of motion (ROM) as "how far you can move or stretch a part of your body, such as a joint or a muscle." In this article, we'll look at the different types of range of motion, the importance of range of motion, what to be mindful of when working on your range of motion, and what we can do to improve our range of motion.
What is Range of Motion (ROM)?
As mentioned earlier, we can think of ROM as the ability for us to move around a specific joint. For example, people who can do the splits have a really high range of motion in their hips.
There are two types of ranges of motion: active and passive.
Active ROM is the range you can achieve around a specific joint simply by contracting and relaxing opposing muscles. For example, when you contract your quadriceps muscle and relax your hamstrings, the amount that your leg moves forward is your active hip ROM.
Passive ROM is the range you can achieve around a specific joint when an external force is moving you. I.e. if a physiotherapist is moving your leg up, the amount that your leg goes is your passive hip ROM.
Typically, passive ROM is greater than active ROM, but we have the ability to improve both!
Why is Range of Motion Important?
There are many benefits of improving your ROM, so let's look at a few.
Your range of motion is a good indicator of your joint health. For example, if you have recently injured your ankle, you may notice that your range of motion is reduced. This is because the muscles and ligaments around the injury are tight and need to be stretched out.
Range of motion is also important for preventing injuries. If your muscles are tight, they are more likely to tear when you put them under stress.
Having a healthy range of motion can also reduce pain. When we work on our ROM we activate the internal stretch receptors of our muscles allowing them to relax. When our muscles relax we can increase our blood flow and reduce pressure on the nerves that create pain.
These are just a few of the many benefits of improving our ROM, but there are also a few things to be mindful of.
What to be Mindful of When Working With Range of Motion
While there are many benefits to improving our ROM, we have to be mindful to do it in a healthy way.
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You shouldn't feel pain while working on your ROM. If you do, back off the movement or stretch.
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Do not work on ROM when in really hot environments such as the sauna or hot yoga studio. While you may notice an immediate improvement in your ROM, the increased stretch the heat causes to your muscles can encourage you to go further than the body is ready for and can result in injury.
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Focus on moving slowly and gently. Improving ROM is not an immediate or fast process. Most people will not even notice differences day-to-day, it takes consistency.
One of our favourite ways to improve ROM at Rooted Tree Wellness Studio is through myofascial release and deep stretch yoga classes.
How to Improve Range of Motion
You can improve your range of motion in various ways, however, two of the most effective methods are static stretching and myofascial release.
Static stretching is when you are holding one posture for an extended period of time (usually 30-90 seconds). During static stretching, you are lengthening and contracting opposite muscles which will directly improve the range you can move more around the joint over time.
Myofascial release is a technique in which you’re specifically working with the deep fascia that wraps around muscles, muscles fiber bundles, and the individual muscle fibers themselves. The healthier our fascia is, the more ability we have to actively contract and stretch our muscles which increases our ROM. You can read more about fascia here.
If you're interested in improving your range of motion, Rooted Tree Wellness Studio is hosting a 4-week Myofascial Release Series in April, designed to help you reduce pain and improve your ROM. Check out the full details here.
Happy stretching and strengthening!
The RTWS Team
*Please note this article is extensively researched but is not written by a medical professional, nor should it be used as medical advice. We encourage you to seek advice from your primary care physician.
Resources:
5 ways to improve range-of-motion (ROM): The physical therapy advisor. The Physical Therapy Advisor | Empowering You to Reach Your Optimal Health! (2015, February 4). Retrieved March 26, 2022, from https://www.thephysicaltherapyadvisor.com/2014/05/13/5-ways-to-improve-range-of-motion-rom/#:~:text=Stretching%20an%20ailing%20muscle%20or,resulting%20in%20some%20pain%20relief.
Hudson, S. (2009). Range of motion. Range of Motion - an overview | ScienceDirect Topics. Retrieved March 26, 2022, from https://www.sciencedirect.com/topics/immunology-and-microbiology/range-of-motion
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