How is your ROM?
ROM, or Range of Motion is the indication of movement of joints through their full range. Normal ROM figures are averages and do not take into consideration any structural (genetic) or pathological restrictions such as arthritis or scoliosis.
Genetically, persons may exhibit more or less movement than indicated when there are no structural or pathological problems. Thus one’s own normal ROM may differ from another’s. The important consideration here from a massage standpoint is if ROM is inhibited by muscular tension and causes dysfunction.
I use normal ROM figures when performing massage to assess a client’s mobility. I use this assessment to indicate areas to massage and stretch in an effort to improve ROM. Generally, improved ROM enhances a client’s overall functionality.
Typically, muscles tend to shorten with use and require natural and conscious stretching to get gain normal length. All animals naturally stretch…it is a built in function to remain limber…think of a feline…it seem to always be stretching…and it is so limber.
An example of shortened muscles can be demonstrated using free weights or bicep curl machine. Before exercising, stand upright with your arms out to form a “T”. Then flex your biceps so your fingers touch your shoulders. Now, perform up to three sets of ten repetitions of bicep curls to get to the point of muscle fatigue. Then, again, hold your arms straight out to your sides to form the “T”. Then flex your biceps and attempt to touch your shoulder with your fingers. More than likely you will find it quite difficult or impossible because the muscles are “pumped” and short, restricting the normal ROM. This is exactly why it is most important to stretch AFTER any exercise.
Through proprioception (our body's ability to know its position in space) most of us are not aware of minor ROM anomalies or tension holding spots. One may walk along with his head tilted slightly to the side, or have shoulders protracted forward. These anomalies creep up over time. Through observation, we become aware of these issues, but it may be too late to remedy as joints become fixated. And, corrective techniques become painful.
How to use the ROM Figures
You can perform a self assessment using the figures below. Move each joint through its ROM. Feel tight muscles stretch. Feel the relief and improved movement as the muscles relax toward quiescence. I can help you improve ROM through massage and various stretching techniques such as Active Isolated Stretching and Proprioceptive Neuromuscular Facilitation, but to be effective you have to develop a daily stretching habit. Gentle, consistent daily stretching will help restore ROM and you will discover movement will take less effort.
