Exercise that limits range of motion just the thing
Most people know the term “range of motion,” either from elementary school gym class or through participation in sports. Full range of motion is also an easy concept to understand, implement and practice. But range of motion is a broad category with nuances that can affect workout performance.
This week, I’ll cover some of these and will introduce an exercise designed to limit range of motion for a specific purpose.
Range of motion is defined as the extent to which a part of the body can be moved around a joint. In practice, most people associate the term with a full exploration of the movement associated with a given exercise.
For example, a biceps curl range of motion spans from full elbow extension to full elbow flexion. This forces the biceps to flex under resistance for a longer period, which should translate to better strength/endurance within the target muscle.
But range of motion can also be manipulated and/ or optimized to produce a specific result. Sometimes, incorporating a full range of motion actually works against the desired outcome.
For example, the quadriceps consists of four muscles (hence the name “quad”). Each muscle operates a little differently depending on where the muscle is active during the range of motion. Vastus medialis is a small muscle that primarily activates during the last 20% of the range. This takes place when the knee is almost fully extended.
For those looking to train vastus medialis specifically, they need to train in the appropriate range of motion (the last 20%). So, a leg extension machine is a perfect vehicle. The exerciser would, in this case, perform miniature repetitions by lowering the weight a few inches, then fully extending the knees. By limiting the range of motion, they are optimizing the portion of the quadriceps they want to target.
This example is very real-world, because vastus medialis is a key stabilizing muscle for the knee joint. There are hundreds of other real-world examples where limiting the range of motion is an appropriate prescription as well.
This week’s exercise also demonstrates how limiting the range of motion can be beneficial. The Toe Tap Lunge is great for those looking to build lower body strength without high resistance levels.
1. Place the right foot about 2 feet in front of your hips, and the left foot about 2 feet behind them.
2. Place your hands on your hips for balance.
3. Lunge down until the left knee almost touches the floor.
4. As you stand back up, slowly lift the left toe off the floor. You should now be balancing only on the right foot.
5. From here, slowly lower until the left toe must touch the floor, then quickly stand back up.
6. Continue this pattern for 12 reps, then switch legs and repeat.
This exercise is such a great example for range of motion optimization. The toe tap builds in a trigger so the exerciser understands when to reverse the range of motion. By default, this shortens the full range to about 50%. This changes the focus in a way that feels great. So, let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: vballtop@aol.com