In physical therapy and strength training, we encourage the use of exercises that incorporate a full range of motion. Full-range-of-motion exercises include movements that take the joints through their complete arc of motion. These types of strength exercises contrast with partial-range-of-motion exercises, which incorporate shortened movements.
Research has shown that, when using any joint, the groups of muscles that support and move the joint vary based on the angle(s) at which the joint is receiving resistance. As a joint moves through its full range of motion, different groups of muscles support it at different points. As a result, to fully exercise and strengthen the muscle groups that support our joints, it is necessary to take them through the full range of motion during resistance training.
The Benefits of Strength Exercises With a Full Range of Motion
Full-range-of-motion exercises are ideal for maintaining functional strength, as they help maintain and build the muscle groups that support complete movement, supporting improved strength while maximizing range of motion.
Full-range-of-motion strength exercises offer the following physiological benefits:
- Reduced stiffness
- Increased flexibility
- More balanced muscle development
- Less stress on the joints
- Reduced risk of injury
- Increased range of motion
- Improved muscle memory
- Improved proprioception
- Better posture
- Improved daily functionality
Additionally, compared to partial-range-of-motion exercises, full-range-of-motion movements have been shown to activate a higher number of muscle fibers and trigger more significant muscle growth.
Example Strength Exercises in the Full Range of Motion
Countless versions of strength exercises exist in the full range of motion. The ones that are right for you will depend on your goals, fitness level, and available strength training equipment. There are full-range-of-motion exercises that make use of free weights, weight machines, resistance bands, plyometrics, and bodyweight.
Some examples of full-range-of-motion strength exercises include:
- Squats - These movements maximize range of motion in the hips and knees by bending these joints until the thighs become parallel to the ground. Individuals should only squat to a comfortable-feeling depth.
- Lunges - Lunges, with the front knee bent and the other leg extended behind, help support knee and hip mobility. Lunges take these joints through a full range of motion when performed in succession in a “walking” pattern.
- Shoulder Presses (Overhead Presses) - Being careful to achieve a full extension without locking the joints, this movement involves sitting upright and lifting (pressing) weights directly overhead.
- Push-Ups - With the chest, shoulders, and arms engaged, push-ups help strengthen muscles in these groups.
- Bicep Curls - With complete control, an individual holds a weight in their hand and fully extends the arm before curling it back up toward the shoulder.
- Lateral Leg Raises - These movements support the hip flexors and other muscles that support these joints. They can be performed standing or reclined on one’s side. Keep the hips and legs straight while slowly lifting the upper leg (or moving it to the side in an angular upward motion if standing).
With all types of full-range-of-motion exercises, modifications can be made to help individuals safely and gradually strengthen their muscle groups for improved functionality.
Personalized, Professionally Designed Strength Training Programs at FYZICAL
Healthy living is built on a foundation of physical fitness and wellness, and strength training in a full range of motion can help you build and maintain your strength and fitness to improve your everyday quality of life. While training, prioritizing proper form, gradual progression, and consistency under professional guidance will help you achieve positive results while preventing injury.
At FYZICAL, our fitness and wellness programs are professionally designed and monitored to ensure the safe adoption of a new routine. Plus, we tailor each fitness routine to each individual’s needs, fitness level, and wellness goals.
To learn more about our fitness and wellness services or to request a consultation with a physical therapist, we welcome you to contact us today.