Mr Deniz Ates | Boxing Training

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Range of Motion

Range of motion (ROM) is the distance and direction that a joint can move within its fully flexed and extended positions.

Below is a list of major body segments and their normal ROM in degrees (click here for a quick recap on anatomical terms):

  • Neck

    • Flexion: 70-90 degrees

      • Touch sternum with chin.

    • Extension: 55 degrees

      • Try to point up with chin.

    • Lateral bending: 35 degrees

      • Bring ear close to shoulder.

    • Rotation: 70 degrees left & right

      • Turn head to the left, then right.

  • Shoulder

    • Abduction: 180 degrees

      • Bring arm up sideways.

    • Adduction: 45 degrees

      • Bring arm toward the midline of the body.

    • Horizontal extension: 45 degrees

      • Swing arm horizontally backward.

    • Horizontal flexion: 130 degrees

      • Swing arm horizontally forward.

    • Vertical extension: 60 degrees

      • Raise arm straight backward.

    • Vertical flexion: 180 degrees

      • Raise arm straight forward.

  • Elbow

    • Flexion: 150 degrees

      • Bring lower arm to the biceps

    • Extension: 180 degrees

      • Straighten out lower arm.

    • Supination: 90 degrees

      • Turn lower arm so palm of hand faces up.

    • Pronation: 90 degrees

      • Turn lower arm so palm faces down.

  • Wrist

    • Flexion: 80-90 degrees

      • Bend wrist so palm nears lower arm.

    • Extension: 70 degrees

      • Bend wrist in opposite direction.

    • Radial deviation: 20 degrees

      • Bend wrist so thumb nears radius.

    • Ulnar deviation: 30-50 degrees

      • Bend wrist so pinky finger nears ulna.

  • Lumbar Spine

    • Flexion: 75 degrees

      • Bend forward at the waist.

    • Extension: 30 degrees

      • Bend backward.

    • Lateral bending: 35 degrees

      • Bend to the side.

  • Hip

    • Flexion: 110-130 degrees

      • Flex knee and bring thigh close to abdomen.

    • Extension: 30 degrees

      • Move thigh backward without moving the pelvis.

    • Abduction: 45-50 degrees

      • Swing thigh away from midline.

    • Adduction: 20-30 degrees

      • Bring thigh toward and across midline.

    • Internal rotation: 40 degrees

      • Flex knee and swing lower leg away from midline.

    • External rotation: 45 degrees

      • Flex knee and swing lower leg toward midline.

  • Knee

    • Flexion: 130 degrees

      • Touch calf to hamstring.

    • Extension: 15 degrees

      • Straighten out knee as much as possible.

    • Internal rotation: 10 degrees

      • Twist lower leg toward midline.

  • Ankle

    • Flexion: 45 degrees

      • Bend ankle so toes point up.

    • Extension: 20 degrees

      • Bend ankle so toes point down.

    • Pronation / Inversion: 30 degrees

      • Turn foot so the sole faces in.

    • Supination / Eversion: 20 degrees

      • Turn foot so the sole faces out.

References

Appleton, B., 2009. STRETCHING AND FLEXIBILITY - Normal Ranges of Joint Motion. [online] Web.mit.edu. Available at: <https://web.mit.edu/tkd/stretch/stretching_8.html> [Accessed 28 October 2021].


The prefix hyper- (as in hyperextension) is often used to emphasize movements beyond the normal position. These movements can put stress on the joints, and may require training to stay within the normal range of motion.

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