Range of Motion (ROM)

Range of Motion (ROM) is the amount a bone can move around a joint. ROM can be measured in degrees with goniometry . ROM is also used to refer to the total range of motion during an exercise or movement pattern. Examples may include the depth of a squat , the height of a shoulder press , or how far someone can reach during serratus anterior activation.

• Note: There is an "optimal" range of motion for each joint. These ranges have been established via peer-reviewed and published original research studies (and are thoroughly reviewed in the courses linked below). Further, research has demonstrated that both a lack of optimal ROM and too much ROM are correlated with pain and dysfunction.

Semantic Clarification

Joint ROM

Note that joint ROM is often measured with goniometry .

• Active ROM is achieved by an individual taking a joint to end-range using their own muscular strength and is often limited by muscle extensibility.
• Passive ROM is achieved when an individual is relaxed and a joint is taken to end-range by another person, such as a physical therapist or athletic trainer. Passive range of motion often exceeds active ROM but remains limited by inherent muscle tone, non-contractile tissues, and joint anatomy.
• Active-assisted ROM is achieved when an individual takes a joint to end-range using their own muscular strength, with additional force applied by another person to reach the joint's end-range.

Exercise ROM

• Full ROM: The largest ROM that can be performed during an exercise with good form and without pain.
• Partial ROM: A deliberate or load-constrained repetition of an exercise.
• Lengthened partials: Partials ROM exercise performed in the lengthened position of the target muscle.
• Shortened partials: Partials ROM exercise performed in the shortened position of the target muscle.

For additional information:

• Article: Squat Depth Recommendations: Based on All Available Research
• Article: Range of Motion (ROM) and Hypertrophy
• Course: Acute Variables: Exercise Range of Motion (ROM)
• Course: Lower Body Goniometric Assessment: Technique and Potential Restricting Structures
• Course: Upper Body Goniometric Assessment: Technique and Potential Restricting Structures

Frequently Asked Questions (FAQs)

What are the different types of range of motion?

• Clinically we describe active ROM (the person moves the joint), passive ROM (an external force moves the joint), and active-assisted ROM (the person moves with assistance).

How is range of motion assessed?

• Most commonly with a goniometer or inclinometer under standardized positioning, using anatomical landmarks and a neutral “zero” start to ensure reliability. Goniometry is the clinical standard and shows acceptable validity and reliability when performed correctly.

What are the benefits of maintaining a good range of motion?

• Better ROM supports everyday function, posture, balance, and mobility. Stretching can improve flexibility, which, in turn, increases joint ROM.

What are some common exercises to improve range of motion?

• Evidence-supported options include release techniques (e.g., self-myofascial release a.k.a. foam rolling), mobilizations (e.g., joint mobilizations), stretching (e.g., calf stretch, hip flexor stretch, etc.), and activities that incorporate and challenge ROM (e.g., tai chi, yoga, and full ROM resistance training ).

How can range of motion be improved?

• Use a mix of consistent flexibility training and loaded exercise through the largest pain-free ROM with good form.

What is “normal” ROM?

• “Normal” values refer to normative ranges for each joint, determined by averaging ROM across a group of participants who exhibit no signs of impairment or dysfunction.

Is it necessary to perform every exercise with a full ROM?

• Not always. Full ROM tends to increase strength across a wider ROM and may improve hypertrophy in some muscles. However, partial ROM can overload a specific ROM, aid in maintaining training when ROM is limited, or help to avoid a painful ROM during exercise.

What is the difference between flexibility and range of motion?

• Flexibility is a property of soft tissues that permits elongation. Range of motion is the joint excursion you achieve. Flexibility contributes to ROM, but neuromuscular control, joint structure, and tissue tolerance also matter.

Applied Examples

Brookbush Institute’s Position Statement on ROM (excerpt from: Range of Motion (ROM) and Hypertrophy )

• Brookbush Institute Position on ROM: Perform exercises through the largest ROM achievable with good form and without pain. “Good form” implies optimal alignment free from signs correlated with dysfunction, injury, or pain. Additionally, increasing load with the goal of increasing strength, hypertrophy, and power is likely to be beneficial, even if it results in a temporary reduction in exercise ROM.

Example of Goniometric Assessment of Shoulder Flexion ROM from the course: Upper Body Goniometric Assessment: Technique and Potential Restricting Structures