What Is the Difference Between Full Range of Motion in Exercises & Half Motion?

Range of motion is the amount of movement you make with your body part on any joint. Moving through the full ROM is often prescribed by your doctor or therapist as a safe and effective exercise or stretching strategy. Moving through only half of the range of motion is less likely to help you reach your fitness goals and can even cause injury. Understanding how each type of movement affects your body will guide you in adding ROM to your workout routine.

  1. Measuring Range of Motion

    • The amount of full range of motion varies from joint to joint and is unique to each person. Yu can refer to charts and references online, such as at the Centers for Disease Control and Prevention, to determine what normal full ROM is, although the information varies from reference to reference. Also, these references usually explain ROM in degrees, often measured by a therapist using a goniometer, an instrument that is challenging to use correctly. Generally, your ROM is within normal limits if you're able to move your joint normally without pain and complete any standard task without having to move in an abnormal way.

    Full ROM

    • Full range of motion exercises facilitate your ability to stretch your muscles, ligaments and tendons evenly throughout. These types of exercises are best for dynamic pre-workout warm-ups, post-exercise static stretches and during most weight training. In fact, weight training through the partial range for all of your exercises can actually cause injury and abnormal and uneven development of your muscle tissue, which can give an unusual appearance. Even if you choose to add partial ROM exercises to your routine, continue to use full ROM exercises for the same joint to help reduce your risks.

    Benefits of Half Range

    • Body builders often use partial range of motion to over-develop the center of the muscle belly, which some think can lead to an increased girth around that body part and a more impressive muscle appearance. However, a study from the 2012 Journal of Strength and Conditioning Research revealed that full ROM weight training results in a 2 percent larger muscle size as compared to half ROM. This study also showed increased strength with full ROM as compared to half ROM, even though the people using full ROM were actually using 36 percent less weight for resistance. Thus, full ROM usually provides optimal fitness results.

    Precautions

    • Consult with your doctor, therapist or trainer prior to beginning any exercise program. Full range of motion is usually more appropriate and safer for most people, so seek guidance before adding partial ROM to your routine. Discontinue any exercise that causes pain or tingling and see a medical professional for any severe pain or limited movement.