Range of motion (ROM) in exercise is one the most underrated ideas which really matters for performance, injury free body and overall health. Having a baseline for your range of motion can do wonders for your fitness journey.
What is Range of Motion?
Range of motion (ROM) is the distance and direction a joint can move between the flexed position and extended position. Everyone is different and are at differing levels of flexibility and fitness based on their age and others. Exercises call for different ranges of motion, and how you apply this knowledge can greatly impact the quality of your training.
The value of an appropriate ROM
Enhanced Performance: A full range of motion can improve your sports performance. For example, if we look at weight lifting, having a full range of motion across the muscles ensures that the entire movement is done in compensation. Not only does this assist you in building strength but also boosts the coordination and power of the muscles.
Prevention of Injury: Limited mobility can cause compensatory movements, making you prone to injuries. If you can not properly perform a lift because of tight shoulders, you could injure your back. Having this flexibility and ROM can reduce these risks with proper nurturing of both through practice.
Improved flexibility and mobility: Adding in movements that encourage a good range of motion can help to increase your overall depth of flexibility and how mobile you will be. With age, joints become more thickened and stiffer, which can reduce functional capacity, hence the need for making sure they are able to move. A good range of motion (ROM) ensures that everyone can still do their daily activities and play more to not let physical capabilities go down.
Improved Posture: Stiffness of some joints can cause poor posture and in turn lead to prolonged pain and discomfort. Incorporating ROM-enhancing exercises can help realign your body and work out imbalances for better posture over time.
Muscle Activation Enhancement: A better range of motion enables greater muscle effort during exercise. Workouts with a full ROM can yield more effective muscle contractions, extracting the most from the benefits of your exercise sessions.
Functional Fitness: As much of day-to-day life demands a good range-of-motion. When used in conjunction with additional specific exercises, improving your ATP will allow you to perform most physical maneuvers day to day- whether it be reaching up for an item off of a high shelf, or bending over to tie your shoe.
Ways to Increase Your Range of Motion
Warm-up exercises Dynamic Stretching: Before you plan to do some workout, you can trest your body with some dynamic stretches to stiffened your muscles and joints. Doing these motions may assist in having more mobility when you workout.
Static Stretching: Use after activity for flexibility. Holds, held for 15-30 seconds helps lengthen the muscles and range of motion at a joint.
Foam Rolling: Rolling on a foam roller releases tension in tight muscles that may be limiting your range of motion. When done in tandem with foam rolling, it could further improve flexibility.
Full ROM for Strength Training: This means that when lifting weights, going through a FULL range of motion with the lift. It not only strengthens but also helps in keeping your joints fit and flexible.
Practice, Practice, Practice: All you need is consistency. If you include flexibility and mobility work in your normal regimen, the improvements will come over time.
Now, not to sound too basic here as range of motion is an exercise no-brainer. Put your flexibility and joint mobilisation first for improved performance, injury prevention and general fitness. Whether you are a seasoned athlete or someone just getting started in the gym, working on your range of motion can provide numerous benefits and help facilitate a healthier more active life.
