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Stretching
and Flexibility preface
Table
of Contents
Introduction
Physiology
of Stretching
Flexibility
Types
of Stretching
How
to Stretch
References
on Stretching
Working
Toward the Splits
Normal
Ranges of Joint Motion
Index
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Stretching and Flexibility - Normal Ranges of Joint Motion
by Brad Appleton
<bradapp@enteract.com>
http://www.enteract.com/~bradapp/
Go to the previous, next
chapter.
According to Kurz, the following tables indicates the normal
ranges of joint motion for various parts of the body:
- 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.
- Flexion: 75 degrees
- Bend forward at the waist.
- Extension: 30 degrees
- Bend backward.
- Lateral bending: 35 degrees
- Bend to the side.
- 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.
- 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.
- 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.
- 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.
- 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.
- Flexion: 45 degrees
- Bend ankle so toes point up.
- Extension: 20 degrees
- Bend ankle so toes point down.
- Pronation: 30 degrees
- Turn foot so the sole faces in.
- Supination: 20 degrees
- Turn foot so the sole faces out.
Go to the previous, next
chapter.
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