Stretching Joint Ranges

Bradford D. Appleton

• Index: (next chapter)
• Working Toward the Splits: (previous chapter)

According to Kurz, the following tables indicates the normal ranges of joint motion for various parts of the body:

• Neck
• Lumbar Spine
• Shoulder
• Elbow
• Wrist
• Hip
• Knee
• Ankle
• Lumbar Spine: (next section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 70-90 degrees

Touch sternum with chin.

Extension: 55 degrees

Try to point up with chin.

Lateral bending: 35 degrees

Bring ear close to shoulder.

Rotation: 70 degrees left & right

Turn head to the left, then right.

• Shoulder: (next section)
• Neck: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 75 degrees

Bend forward at the waist.

Extension: 30 degrees

Bend backward.

Lateral bending: 35 degrees

Bend to the side.

• Elbow: (next section)
• Lumbar Spine: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Abduction: 180 degrees

Bring arm up sideways.

Adduction: 45 degrees

Bring arm toward the midline of the body.

Horizontal extension: 45 degrees

Swing arm horizontally backward.

Horizontal flexion: 130 degrees

Swing arm horizontally forward.

Vertical extension: 60 degrees

Raise arm straight backward.

Vertical flexion: 180 degrees

Raise arm straight forward.

• Wrist: (next section)
• Shoulder: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 150 degrees

Bring lower arm to the biceps

Extension: 180 degrees

Straighten out lower arm.

Supination: 90 degrees

Turn lower arm so palm of hand faces up.

Pronation: 90 degrees

Turn lower arm so palm faces down.

• Hip: (next section)
• Elbow: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 80-90 degrees

Bend wrist so palm nears lower arm.

Extension: 70 degrees

Bend wrist in opposite direction.

Radial deviation: 20 degrees

Bend wrist so thumb nears radius.

Ulnar deviation: 30-50 degrees

Bend wrist so pinky finger nears ulna.

• Knee: (next section)
• Wrist: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 110-130 degrees

Flex knee and bring thigh close to abdomen.

Extension: 30 degrees

Move thigh backward without moving the pelvis.

Abduction: 45-50 degrees

Swing thigh away from midline.

Adduction: 20-30 degrees

Bring thigh toward and across midline.

Internal rotation: 40 degrees

Flex knee and swing lower leg away from midline.

External rotation: 45 degrees

Flex knee and swing lower leg toward midline.

• Ankle: (next section)
• Hip: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 130 degrees

Touch calf to hamstring.

Extension: 15 degrees

Straighten out knee as much as possible.

Internal rotation: 10 degrees

Twist lower leg toward midline.

• Knee: (previous section)
• Normal Ranges of Joint Motion: (beginning of chapter)

Flexion: 45 degrees

Bend ankle so toes point up.

Extension: 20 degrees

Bend ankle so toes point down.

Pronation: 30 degrees

Turn foot so the sole faces in.

Supination: 20 degrees

Turn foot so the sole faces out.

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