In this post, we’ll unpack all you need to know about Range Of Motion, defining exactly what it is, the difference between full and partial ROM, how to leverage it and more.
What Is Range Of Motion?
Range Of Motion (ROM) refers to the amount of degrees a given joint flexes during movement. It is the complete movement potential of a joint.
Full Versus Partial Range Of Motion
There are two types of ROM; full and partial.
Full ROM refers to extending a given joint through an absolute range during movement. For example, fully extending your elbow straight.
Partial ROM refers to extending a given joint through a shortened range during movement. For example, bending your elbow half way.
How To Increase Range For Better Performance
To increase your ROM for better performance in bodybuilding, focus on regular dynamic and static stretching, warming up before and cooling down after workouts, performing mobility exercises, practicing full ROM in all exercises and utilizing techniques like foam rolling for self-myofascial release.
How To Leverage
Studies suggest that it takes a combination of both full and partial movements to stimulate the entirety of a muscle.
Therefore, the key to leveraging ROM with the goal of optimising muscle growth is to combine both full and partial movements into one’s training program.
Summary
Range Of Motion refers to the amount of degrees a given joint flexes during movement.
The key to leveraging ROM is to incorporate both a full and partial movements into one’s training program in order to ensure the entirety of a muscle is stimulated.
