Have you ever felt that you are quite flexible but when performing a movement or lifting a weight you can’t achieve the range of motion that you want? Can you stretch your muscles and joints a long way but when you have to do it under load that all changes? Show We see this at Physio Inq all the time and if this sounds like you then keep reading! Here, we’re going over the difference between flexibility and mobility and furthermore, how to improve the mobility instead of just the flexibility of your joints. What’s the difference between flexibility and mobility?Flexibility is simply the amount of range of motion of our joints – i.e how far we can stretch our joints, with no thought to whether we have control in that range of motion or whether the body will actually allow us to access that range of motion during a functional movement. Mobility refers to the amount of usable motion that one possesses across a particular joint. The keyword here is “usable.” Simply put, Flexibility + Strength = Mobility. In order to have good mobility, first, you need good flexibility. From there, you can work on better muscular control at the extremities of this range of motion. The more mobile a person is, the more they are able to maximise their movement potential safely, efficiently, and effectively. Often, people will have less mobility than flexibility because they lack strength or control of the joint at the extremities of their range of motion. Therefore, their nervous system will not allow them to access these extremities of range of motion, especially under load. Functional Range Conditioning (FRC) is a methodology that utilises the latest advancements in scientific knowledge, combined with tried and tested training methods to increase one’s active, usable ranges of motion (AKA your mobility). It works by systematically expanding the body’s ranges of motion while simultaneously teaching the nervous system how to control the newly acquired ranges. Basically, your passive flexibility is trained so that it’s converted into usable, functional mobility. This is achieved by taking a joint to the outer limits of your ranges of motion and developing strength at those ranges. These ranges are then worked on daily, making the newly acquired mobility longer-lasting and more readily accessible.  Risks of Ignoring Poor MobilityInjuries tend to occur when a force or stress placed on the body exceeds the capacity of a particular joint or muscle. This occurs due to a lack of strength and stability at the outer limits of a joint’s motion. Because Functional Range Conditioning captures passive ranges of motion (flexibility) and converts them into usable, active ranges (mobility), the body goes through a development of strength and resilience in the ranges of motion it is most likely to get injured in, therefore preventing future injuries. What are CARs and how do they help with mobility?Controlled Articular Rotations (CARs) are one of the tools used by FRC to achieve these increases in mobility. CARs utilise active rotation movements at outer limits of your range of motion for each individual joint in order to stimulate articular adaptations. CARs also indicate neurological control of the outer ranges for improved joint stability and kinaesthetic awareness. CARs involve the patient actively moving through their range of motion and utilising their usable range of motion under muscular and neurological control rather than just simply holding a static stretch. CARs are essentially “circular” joint motions and the idea is that each time we try and create a “larger circle” in order to improve control in the outer limits of our usable range. As we move through broader ranges of motion, forceful contractions send the message that we can control that range and the brain approves. That’s why CARs are controlled with tension. Whipping a joint through a range without forcefully contracting does little to teach the body and brain to maintain it – meaning it may increase flexibility but not mobility. Each CARs rep should feel like a movement war against yourself. You’re “fighting” to pull the joint through a large range of motion. This creates the teaching tension we’re talking about. CARs are active rotational movements of joints at the outer limits of articular motion. That is a sophisticated way of saying that the goal is to use the whole range of motion of a single joint in a controlled and mindful manner. It also includes isolating the joint and paying close attention that you don’t “borrow” any movement or range of motion from the surrounding joints or areas. What makes CARs different from other mobility exercises?CARs separates itself from other mobility exercises and systems by the isolative nature and even, controlled, and slow movement. All of this comes down to creating the movement with the muscles that use the joint in question. No momentum or other types of “cheating” is allowed. The degree of tension can vary anywhere between approximately a low 20% to a high 100% of your full effort. This means that CARs can and will be hard work! Doing a single repetition with a full 100% effort while reaching for the last millimetres and degrees of range of motion is very challenging and taxing. Click here to see an example of a shoulder CAR. Click here to see an example of a hip CAR. CARs can be performed on almost any joint in the body and is incredibly effective in terms of improving your strength even at the extremes of your range of motion. Whether you’re an athlete or recovering from an injury, CARs is a great place to start. If you are struggling with your mobility and can’t seem to get on top of it, come in and see one of our friendly physiotherapists at Physio Inq. If you prefer to be in the comfort of your own home and surrounds why not try and book in with one of our home physiotherapists online. If you prefer heading into one of our Physio Inq clinics, check out some of our current clinics across Australia. Physio Inq Sutherland This article was originally written by Chris Slaviero from Physio Inq Penrith & Physio Inq South Penrith.
By the end of this section, you will be able to: Define and identify the different body movements
Synovial joints allow the body a tremendous range of movements. Each movement at a synovial joint results from the contraction or relaxation of the muscles that are attached to the bones on either side of the articulation. The degree and type of movement that can be produced at a synovial joint is determined by its structural type. While the ball-and-socket joint gives the greatest range of movement at an individual joint, in other regions of the body, several joints may work together to produce a particular movement. Overall, each type of synovial joint is necessary to provide the body with its great flexibility and mobility. There are many types of movement that can occur at synovial joints (Table 9.1). Movement types are generally paired, with one directly opposing the other. Body movements are always described in relation to the anatomical position of the body: upright stance, with upper limbs to the side of body and palms facing forward. Refer to Figure 9.5.1 as you go through this section.
Watch this video to learn about anatomical motions. What motions involve increasing or decreasing the angle of the foot at the ankle? Flexion and extension are movements that take place within the sagittal plane and involve anterior or posterior movements of the body or limbs. For the vertebral column, flexion (anterior flexion) is an anterior (forward) bending of the neck or body, while extension involves a posterior-directed motion, such as straightening from a flexed position or bending backward. Lateral flexion is the bending of the neck or body toward the right or left side. These movements of the vertebral column involve both the symphysis joint formed by each intervertebral disc, as well as the plane type of synovial joint formed between the inferior articular processes of one vertebra and the superior articular processes of the next lower vertebra. In the limbs, flexion decreases the angle between the bones (bending of the joint), while extension increases the angle and straightens the joint. For the upper limb, all anterior motions are flexion and all posterior motions are extension. These include anterior-posterior movements of the arm at the shoulder, the forearm at the elbow, the hand at the wrist, and the fingers at the metacarpophalangeal and interphalangeal joints. For the thumb, extension moves the thumb away from the palm of the hand, within the same plane as the palm, while flexion brings the thumb back against the index finger or into the palm. These motions take place at the first carpometacarpal joint. In the lower limb, bringing the thigh forward and upward is flexion at the hip joint, while any posterior-going motion of the thigh is extension. Note that extension of the thigh beyond the anatomical (standing) position is greatly limited by the ligaments that support the hip joint. Knee flexion is the bending of the knee to bring the foot toward the posterior thigh, and extension is the straightening of the knee. Flexion and extension movements are seen at the hinge, condyloid, saddle, and ball-and-socket joints of the limbs (see Figure 9.5.1a-d). Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of motion, thus resulting in injury. Similarly, hyperflexion is excessive flexion at a joint. Hyperextension injuries are common at hinge joints such as the knee or elbow. In cases of “whiplash” in which the head is suddenly moved backward and then forward, a patient may experience both hyperextension and hyperflexion of the cervical region. Abduction and adduction motions occur within the coronal plane and involve medial-lateral motions of the limbs, fingers, toes, or thumb. Abduction moves the limb laterally away from the midline of the body, while adduction is the opposing movement that brings the limb toward the body or across the midline. For example, abduction is raising the arm at the shoulder joint, moving it laterally away from the body, while adduction brings the arm down to the side of the body. Similarly, abduction and adduction at the wrist moves the hand away from or toward the midline of the body. Spreading the fingers or toes apart is also abduction, while bringing the fingers or toes together is adduction. For the thumb, abduction is the anterior movement that brings the thumb to a 90° perpendicular position, pointing straight out from the palm. Adduction moves the thumb back to the anatomical position, next to the index finger. Abduction and adduction movements are seen at condyloid, saddle, and ball-and-socket joints (see Figure 9.5.1e). Circumduction is the movement of a body region in a circular manner, in which one end of the body region being moved stays relatively stationary while the other end describes a circle. It involves the sequential combination of flexion, adduction, extension, and abduction at a joint. This type of motion is found at biaxial condyloid and saddle joints, and at multiaxial ball-and-sockets joints (see Figure 9.5.1e). Rotation can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint. Rotation of the neck or body is the twisting movement produced by the summation of the small rotational movements available between adjacent vertebrae. At a pivot joint, one bone rotates in relation to another bone. This is a uniaxial joint, and thus rotation is the only motion allowed at a pivot joint. For example, at the atlantoaxial joint, the first cervical (C1) vertebra (atlas) rotates around the dens, the upward projection from the second cervical (C2) vertebra (axis). This allows the head to rotate from side to side as when shaking the head “no.” The proximal radioulnar joint is a pivot joint formed by the head of the radius and its articulation with the ulna. This joint allows for the radius to rotate along its length during pronation and supination movements of the forearm. Rotation can also occur at the ball-and-socket joints of the shoulder and hip. Here, the humerus and femur rotate around their long axis, which moves the anterior surface of the arm or thigh either toward or away from the midline of the body. Movement that brings the anterior surface of the limb toward the midline of the body is called medial (internal) rotation. Conversely, rotation of the limb so that the anterior surface moves away from the midline is lateral (external) rotation (see Figure 9.5.1f). Be sure to distinguish medial and lateral rotation, which can only occur at the multiaxial shoulder and hip joints, from circumduction, which can occur at either biaxial or multiaxial joints. Supination and pronation are movements of the forearm. In the anatomical position, the upper limb is held next to the body with the palm facing forward. This is the supinated position of the forearm. In this position, the radius and ulna are parallel to each other. When the palm of the hand faces backward, the forearm is in the pronated position, and the radius and ulna form an X-shape. Supination and pronation are the movements of the forearm that go between these two positions. Pronation is the motion that moves the forearm from the supinated (anatomical) position to the pronated (palm backward) position. This motion is produced by rotation of the radius at the proximal radioulnar joint, accompanied by movement of the radius at the distal radioulnar joint. The proximal radioulnar joint is a pivot joint that allows for rotation of the head of the radius. Because of the slight curvature of the shaft of the radius, this rotation causes the distal end of the radius to cross over the distal ulna at the distal radioulnar joint. This crossing over brings the radius and ulna into an X-shape position. Supination is the opposite motion, in which rotation of the radius returns the bones to their parallel positions and moves the palm to the anterior facing (supinated) position. It helps to remember that supination is the motion you use when scooping up soup with a spoon (see Figure 9.5.2g). Dorsiflexion and plantar flexion are movements at the ankle joint, which is a hinge joint. Lifting the front of the foot, so that the top of the foot moves toward the anterior leg is dorsiflexion, while lifting the heel of the foot from the ground or pointing the toes downward is plantar flexion. These are the only movements available at the ankle joint (see Figure 9.5.2h). Inversion and eversion are complex movements that involve the multiple plane joints among the tarsal bones of the posterior foot (intertarsal joints) and thus are not motions that take place at the ankle joint. Inversion is the turning of the foot to angle the bottom of the foot toward the midline, while eversion turns the bottom of the foot away from the midline. The foot has a greater range of inversion than eversion motion. These are important motions that help to stabilize the foot when walking or running on an uneven surface and aid in the quick side-to-side changes in direction used during active sports such as basketball, racquetball, or soccer (see Figure 9.5.2i). Protraction and retraction are anterior-posterior movements of the scapula or mandible. Protraction of the scapula occurs when the shoulder is moved forward, as when pushing against something or throwing a ball. Retraction is the opposite motion, with the scapula being pulled posteriorly and medially, toward the vertebral column. For the mandible, protraction occurs when the lower jaw is pushed forward, to stick out the chin, while retraction pulls the lower jaw backward. (See Figure 9.5.2j.) Depression and elevation are downward and upward movements of the scapula or mandible. The upward movement of the scapula and shoulder is elevation, while a downward movement is depression. These movements are used to shrug your shoulders. Similarly, elevation of the mandible is the upward movement of the lower jaw used to close the mouth or bite on something, and depression is the downward movement that produces opening of the mouth (see Figure 9.5.2k). Excursion is the side to side movement of the mandible. Lateral excursion moves the mandible away from the midline, toward either the right or left side. Medial excursion returns the mandible to its resting position at the midline. Superior and inferior rotation are movements of the scapula and are defined by the direction of movement of the glenoid cavity. These motions involve rotation of the scapula around a point inferior to the scapular spine and are produced by combinations of muscles acting on the scapula. During superior rotation, the glenoid cavity moves upward as the medial end of the scapular spine moves downward. This is a very important motion that contributes to upper limb abduction. Without superior rotation of the scapula, the greater tubercle of the humerus would hit the acromion of the scapula, thus preventing any abduction of the arm above shoulder height. Superior rotation of the scapula is thus required for full abduction of the upper limb. Superior rotation is also used without arm abduction when carrying a heavy load with your hand or on your shoulder. You can feel this rotation when you pick up a load, such as a heavy book bag and carry it on only one shoulder. To increase its weight-bearing support for the bag, the shoulder lifts as the scapula superiorly rotates. Inferior rotation occurs during limb adduction and involves the downward motion of the glenoid cavity with upward movement of the medial end of the scapular spine. Opposition is the thumb movement that brings the tip of the thumb in contact with the tip of a finger. This movement is produced at the first carpometacarpal joint, which is a saddle joint formed between the trapezium carpal bone and the first metacarpal bone. Thumb opposition is produced by a combination of flexion and abduction of the thumb at this joint. Returning the thumb to its anatomical position next to the index finger is called reposition (see Figure 9.5.2l).
The variety of movements provided by the different types of synovial joints allows for a large range of body motions and gives you tremendous mobility. These movements allow you to flex or extend your body or limbs, medially rotate and adduct your arms and flex your elbows to hold a heavy object against your chest, raise your arms above your head, rotate or shake your head, and bend to touch the toes (with or without bending your knees). Each of the different structural types of synovial joints also allow for specific motions. The atlantoaxial pivot joint provides side-to-side rotation of the head, while the proximal radioulnar articulation allows for rotation of the radius during pronation and supination of the forearm. Hinge joints, such as at the knee and elbow, allow only for flexion and extension. Similarly, the hinge joint of the ankle only allows for dorsiflexion and plantar flexion of the foot. Condyloid and saddle joints are biaxial. These allow for flexion and extension, and abduction and adduction. The sequential combination of flexion, adduction, extension, and abduction produces circumduction. Multiaxial plane joints provide for only small motions, but these can add together over several adjacent joints to produce body movement, such as inversion and eversion of the foot. Similarly, plane joints allow for flexion, extension, and lateral flexion movements of the vertebral column. The multiaxial ball and socket joints allow for flexion-extension, abduction-adduction, and circumduction. In addition, these also allow for medial (internal) and lateral (external) rotation. Ball-and-socket joints have the greatest range of motion of all synovial joints. abduction movement in the coronal plane that moves a limb laterally away from the body; spreading of the fingers adduction movement in the coronal plane that moves a limb medially toward or across the midline of the body; bringing fingers together circumduction circular motion of the arm, thigh, hand, thumb, or finger that is produced by the sequential combination of flexion, abduction, extension, and adduction depression downward (inferior) motion of the scapula or mandible dorsiflexion movement at the ankle that brings the top of the foot toward the anterior leg elevation upward (superior) motion of the scapula or mandible eversion foot movement involving the intertarsal joints of the foot in which the bottom of the foot is turned laterally, away from the midline extension movement in the sagittal plane that increases the angle of a joint (straightens the joint); motion involving posterior bending of the vertebral column or returning to the upright position from a flexed position flexion movement in the sagittal plane that decreases the angle of a joint (bends the joint); motion involving anterior bending of the vertebral column hyperextension excessive extension of joint, beyond the normal range of movement hyperflexion excessive flexion of joint, beyond the normal range of movement inferior rotation movement of the scapula during upper limb adduction in which the glenoid cavity of the scapula moves in a downward direction as the medial end of the scapular spine moves in an upward direction inversion foot movement involving the intertarsal joints of the foot in which the bottom of the foot is turned toward the midline lateral excursion side-to-side movement of the mandible away from the midline, toward either the right or left side lateral flexion bending of the neck or body toward the right or left side lateral (external) rotation movement of the arm at the shoulder joint or the thigh at the hip joint that moves the anterior surface of the limb away from the midline of the body medial excursion side-to-side movement that returns the mandible to the midline medial (internal) rotation movement of the arm at the shoulder joint or the thigh at the hip joint that brings the anterior surface of the limb toward the midline of the body opposition thumb movement that brings the tip of the thumb in contact with the tip of a finger plantar flexion foot movement at the ankle in which the heel is lifted off of the ground pronated position forearm position in which the palm faces backward pronation forearm motion that moves the palm of the hand from the palm forward to the palm backward position protraction anterior motion of the scapula or mandible reposition movement of the thumb from opposition back to the anatomical position (next to index finger) retraction posterior motion of the scapula or mandible rotation movement of a bone around a central axis (atlantoaxial joint) or around its long axis (proximal radioulnar joint; shoulder or hip joint); twisting of the vertebral column resulting from the summation of small motions between adjacent vertebrae superior rotation movement of the scapula during upper limb abduction in which the glenoid cavity of the scapula moves in an upward direction as the medial end of the scapular spine moves in a downward direction supinated position forearm position in which the palm faces anteriorly (anatomical position) supination forearm motion that moves the palm of the hand from the palm backward to the palm forward position |
What is an active movement where joints and muscle go through a full range of motion?
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