Range of Movement (ROM)

An understanding of how muscles and joints work will enable you to ensure that every stretch position you attempt is safe and will lead to an increase in your range of movement, and not to injury.

Planes and Axes

Joint actions are described in relation to the anatomical position. Movement is defined by referring to the three planes and the three axis. (see diagram below)

The Three Planes

Sagittal Plane - a vertical plane which passes from front to rear dividing the body into two symmetrical halves

Frontal Plane - which passes from side to side at right angles to the sagittal plane

Transverse Plane - any horizontal plane which is parallel to the diaphragm

The Three Axis

Frontal Axis - passes horizontally from side to side at right angles to the sagittal plane

Sagittal Axis - passes from front to rear lying at right angles to the frontal plane

Longitudinal Axis - passes from head to foot at right angles to the transverse plane

 Body planes and axis

Joint Actions

Spinal Column

The vertebral column has the following normal ranges of movement: Flexion, Extension, Lateral Flexion and Rotation.

Flexion Extension
Lateral Flexion Rotation

Shoulder Girdle

The shoulder girdle has the following normal ranges of movement: Elevation, Depression, Adduction and Abduction.

Abduction Adduction
Elevation Depression

Shoulder Joint

The shoulder joint has the following normal ranges of movement: Flexion, Extension, Adduction, Abduction and Medial Rotation.

Flexion Extension
Abduction Adduction
Outward Medial Rotation Inward Medial Rotation Circumduction

Elbow Joint

The elbow joint has the following normal ranges of movement: Flexion, Extension, Pronation and Supination.

Pronation Supination
Flexion Extension

Wrist Joint

The wrist joint has the following normal ranges of movement: Flexion, Extension, Adduction, Abduction and Circumduction.

Flexsion Extension Adduction
Abduction Circumduction

Hip Joint

The hip joint has the following normal ranges of movement: Flexion, Extension, Adduction, Abduction, Medial Rotation and Lateral Rotation.

Flexion Extension Adduction
Lateral Rotation Medial Rotation Abduction

Knee Joint

The knee joint has the following normal ranges of movement: Flexion and Extension

Flexion Extension

Ankle Joint

The ankle joint has the following normal ranges of movement: Plantar Flexion, Dorsi Flexion, Inversion and Eversion.

Inversion Eversion
Dorsi Flexion Plantar Flexsion

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Principles of Anatomy and Physiology, G.J. Tortora et al., ISBN 0 06 046704 5
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Atlas of Skeletal Muscles, R.J. Stone et al., ISBN 0 697 13790 2
  • The Muscle Book, P. Blakey, ISBN 1 873017 00 6
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2