How are active range of motion (ROM) exercises done?

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Perform active range of motion exercise by activating the muscle opposing the muscle you want to stretch. Contracting the opposing muscle will help you gain a greater range of motion during the stretch. An example of an active range of motion exercise would be contracting your glutes as you move into a stretch for your hip flexors.  The following is an example of an Active Standing Psoas Stretch:

Preparation

  1. Stand with one leg bent and slightly forward.
  2. Position the back leg in internal rotation.

Movement

  1. Draw belly button inward.
  2. Squeeze buttocks and tilt the pelvis under as thought to round the lower back.
  3. Stride forward, in a controlled manner, until a mild tension is achieved in the front of the hip being stretched.
  4. Hold for 2-4 seconds for 5-10 repetitions.
  5. Switch sides and repeat.

 

By contracting the glutes as you stretch your hip flexors you should notice that you are able to increase the range of motion produced at the hip joint.

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.