Why Use Full Range Of Motion (ROM)

When you have been in a gym setting as long as I have you get to see many different approaches to lifting. What I would like to address here is Range of Motion, or ROM, and why it is important.

I like to think of exercise as the body’s ability to express itself physically. Our body is capable of so much movement and it is important that we do not restrict it when exercising. When we unconsciously use less than full ROM we can shorten and tighten up our muscles. Take the biceps curl as an example. I have seen varying degrees of ROM with this exercise. Over time, doing half or partial reps will lead to a tight muscle which is going to restrict future ROM and movement not only in the biceps curl but in other areas as well. Keeping our arms straight during the set up for a golf swing for example. Using a full ROM is not only better for the development of muscle, strength and aesthetics but it is also safer. In the squat we want to go as low as we can with control and while maintaining good form throughout the movement (back flat, knees in line with toes, engaged core muscles, feet flat on the ground). When we are able to squat low, our hamstrings are more engaged and pull back on the knee cap, making this safer and better for our joints. Our bodies are designed to use full ROM.

Using a tool for assistance can be helpful when getting comfortable using full ROM.

It is ok to be aware of certain limitations while exercising and if you are not able to achieve full ROM in certain exercises continue practicing the movement until you can do so. Start with lighter weights, use assistance if needed and ask for guidance if it is available. Try squatting to an object like a box so you know what kind of depth to go to. Hold on to a steady object or use something such as the TRX straps if you need to build confidence in a movement. Use the assisted pull up station if you are not yet able to complete full ROM pull ups or chin ups. This is safe, smart and goes in line with progression.

If you have any questions as to how to properly execute full ROM on any exercise, would like to have your movement evaluated or if you would like to safely set up your exercise program please contact me.