Let’s work on Full Range of Motion (ROM)

Quad and Adductor Length – Let’s face it: a huge chunk of the population doesn’t exercise enough, and even most of those who do exercise regularly don’t pay attention to mobility needs. As a result, their entire exercise program takes place in a very small amplitude; they never get through significent joint ranges of motion. Two areas in which you see this probably rearing its ugly head the most are quad and adductor length.

Your quads are maximally lengthened when your heel is on your butt.  How often do you see someone encounter this position in their daily lives?

IMG_8805

Adductors are stretched when the hips are abducted.  When was the last time you hit this pose in your daily activities – outside of a fall on the ice?

NeutralRockBack

If you want to do a quick and easy assessment of where you stand on these, try these two (borrowed from Assess and Correct):

Prone Knee Flexion: you should have at least 120 degrees of active knee flexion without the pelvis or lower back moving.

pronekneeflexion

Supine Abduction: you should have at least 45 degrees of abduction without lumbar or pelvis compensation, or any hip rotation.

supineabduction

I generally just check these up on the training table when people get started up, but these should provide good do-it-yourself options for my readers who aren’t fitness professionals.  Also, if you find that you come up short on these tests, get to work on the two stretches pictures at the start of this post.

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