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.