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Range of Motion
Range of
Motion is a term normally used in weightlifting and biomedical contexts.
It represents the measurement of the maximum distance that can be
covered between the flexed and extended positions of any muscle group or
a particular joint. (A joint is the place where two different bones come
together – such as the elbow, the knee, etc.) The effort made to improve
the distance between the flexion to extension is often termed as 'range
of motion' exercises. In short,
the range of motion represents the distance created by the flexion and
extension movement of any particular joint.
How Do
You Measure Range Of Motion
There are
two levels of range of motion, depending upon the degree of resistance,
which that particular muscle group or joint displays:
-
Passive range of motion –
this is when the exercise is done with external help – someone else
moves the joint/ muscle group as in the case of physiotherapy when
the therapist does the work.
-
Active range of motion –
this is when the person moves the joint/muscles himself/herself. The
active range of motion is again branched into two types:
-
Resistance active
movements – these exercises are mostly used to increase strength
and endurance. In order to do so, weights are added while the
trainer or therapist applies pressure.
-
Free active movements
– this type of exercise is normally done to increase flexibility
of the muscle or joint.
When
are Range of Motion Exercises Prescribed
The range
of motion exercises are prescribed for, (i) medical reasons – when there
is pronounced reduction of normal range of movement, and (ii) the
training of athletes – when such exercises are used to increase
flexibility, strength and endurance of the joint.
What Are
the Range of Motion Exercises
The range
of motion exercises are either prescribed by the doctor for people who
suffer from debilitating diseases such as arthritis, or by professional
trainers for improving the performance ability of an athlete. The range
of motion (ROM) exercises generally involves gentle stretching
exercises, which prompt the joint to move and thereby improve its
flexibility. These exercises need to be done on a daily basis to keep the
joints from growing stiff and to prevent deformities. The ROM exercises
bear special significance for people suffering from arthritis since
these people would be afraid to move their joints for the pain and
discomfort this creates.
Contrary to
the popular belief that people can cover full range of motion of their
joints through their daily chores, this is not what happens in reality.
It does not matter how intense your daily activities, ROM exercises
cannot be substituted with housework, or farm chores.
The ROM
Exercises for Athletes
The ROM
exercises for athletes are much different from those prescribed for
arthritis or physical therapy patients. These involve exercises that are meant to increase
the strength and flexibility of the muscle/joint so the performance of
the athlete results in maximization of his/her output.
There are
two types of exercises in this category, which aims to increase the
strength of the muscle to support the joint better and hence enable the
athlete to move faster, better and with more power, without any pain or
discomfort.
How to
Get the Best Results from Your Rom Exercise Routine
The ROM
exercises are critical for the training regimen of most athletes.
These exercises are best done under the supervision and guidance of
professionals, i.e. either qualified physiotherapists or qualified
personal trainers. In order to get the best out of the range of motion
exercises you should remember the following points:
-
Avoid exertion – these
exercises, if overdone, have an adverse effect on the muscle and
joint. Hence, it is very important that these should not be pushed
beyond the fatigue level.
-
Warm up – ensure that
your body has had adequate warming up exercises before going for ROM
exercises, since the best results are when the body is free of
stiffness.
-
Intensity – it is very
important in these types of exercises to have the build up done
gradually. Too much, too fast can give some disastrous results.
-
Regularity – the range of
motion exercises need to be done on daily basis.
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