Joint Movements and Range of Motion

Active Range of Motion (AROM) is
defined as the movement at a joint that occurs through voluntary effort
without external assistance, while Passive Range of Motion (PROM) occurs with
the aid of an external force. Both AROM and PROM contribute to the total
range of motion (ROM), quantified as the degree of movement possible at a
joint and expressed in degrees of a circle. ROM is influenced by several
factors, including muscle strength, connective tissue elasticity, the nervous
system, the shape and angle of the bones, as well as injuries or swelling.
Flexibility is the ability to navigate this movement without pain or
restriction. For an in-depth exploration of flexibility limits, consult
“The Anatomy & Physiology of Flexibility & Stretching.”

The potential for range of motion is determined by the interplay of
connective tissue tension, nervous system function, and bone structure. Yoga
practice can influence aspects of this equation, particularly connective
tissue dynamics and possibly nervous system responses. However, the bone
structure and angles of joints are fixed and cannot be changed through
practice. Additional challenges to ROM include joint injuries and surrounding
tissue swelling, as noted by expert David Keil.

ROM standards established by specialists in orthopedics and physical
therapy outline the ideal parameters for joint movement. Although these
standards can vary by source, they generally define a range that promotes
healthy movement, maintaining synovial fluid flow for joint lubrication, and
enhancing muscle flexibility and strength.

When considering joint movements, the following ranges are observed:

– **Ankles**: Plantarflexion (toe pointing) and dorsiflexion (toes toward
the knee) allow significant mobility. Additional movements include inversion
and eversion of the foot and rotation of the ankle.
 
– **Knees**: Flexion and extension are the primary movements, with the knee
able to rotate during flexion when seated.

– **Hips**: Movements encompass external and internal rotations, flexions,
extensions, adduction towards the body’s centerline, and abduction away from
it.

– **Spine**: Movements include forward bends, backbends, side bends, and
twists.

– **Wrists**: Flexion, extension, radial and ulnar deviations, and rotation
contribute to wrist mobility.

– **Elbows**: The primary movements are flexion and extension.

– **Shoulders**: Key movements are abduction, adduction, internal and
external rotations, flexion, and extension.

– **Scapula**: The scapula can adduct and abduct.

– **Neck**: It performs flexion, extension, lateral flexion, and
rotation.

For detailed examination of the ranges of motion norms established by
Structural Yoga Therapy, consider the following:

Р**Ankles**: Dorsiflexion 20° РPlantarflexion 50°, Eversion 20°,
Inversion 45°.
 
Р**Knees**: Extension 180°, Flexion 150°.

Р**Hips**: External Rotation 45-60°, Internal Rotation 35°, and Flexion
135° with Abduction at 45°.

– **Spine**: While no strict norms are established for spinal movement, the
focus is on symmetry in backbending and balanced flexion.

Р**Wrists**: Flexion 90°, Extension 80°, Radial Deviation 20°, Ulnar
Deviation 30°.

Р**Elbows**: Extension at 0°, Flexion 145°.

Р**Shoulders**: Abduction 40°, Flexion 180°, and External Rotation
90°.

Р**Neck**: Extension 55°, Flexion 45°, and Lateral Rotation 70°.

For more information on joint movements and ranges of motion, please visit
https://ashtanga.tech/study-guide/anatomy-physiology/anatomy-biomechanics/musculoskeletal-system/joint-movements-rom/.