What is Range of muscle work and its 4 types?

Range of muscle work overview:

Range of muscle work is a length through which muscle contracts to perform the movement at a specific joint. Under normal conditions muscles contract in different ranges to perform work.

If we have knowledge of these ranges it becomes easy to perform the exercise in an appropriate range to achieve maximum benefits of the workout. Here we learn about Full range, Inner range, Outer range, and middle range. These ranges can be measured with a device called a goniometer. Normally muscles work in groups to bring out desirable movement. In group action of muscle work, each muscle works in a specific pattern and terms as Agonist, Antagonist, synergist, and fixator muscles. Watch our youtube video after reading an article.

Range of muscle work 4 types:

Types of range of muscle work  we have to describe here are given below:

• Full range. It is a range where muscle works from a position where it is fully lengthened to a position where it achieves its maximum contraction. 
• Inner range. Movements at joints occur when a muscle works to change its position from a half contracted state to full contraction and vice versa.
• Outer range. Muscle work to move the joint from a fully lengthened position to a partially contracted state and vice versa.

Range of muscle work explanation:

Under ordinary circumstances muscles contract and relax to produce movements at different body parts. When we talk about the Range of muscle work, we are considering an extent or a degree where muscles contract and relax to produce joint movement. Muscle works in four different ranges. Each range has its own benefits and drawbacks so we are going to discuss these ranges and their usage in everyday life.

Full range:

The full range is a range of muscle work where muscle covers the whole distance when it works to produce movements at a joint. It changes its position where it is fully stretched or lengthened to a position where it is fully shortened (concentrically) or when it works from a fully contracted state to a fully relaxed position(eccentrically).

Concentric contraction is when proximal and distal attachments of muscle are drawn closer to each other or toward the center of the muscle. Eccentric muscle work is when muscle works to draw its attachments apart or away from the center and muscle becomes longer and thinner.

Examples of the full range:

1. Full active range of motion at hip joint during ACL injury management.
2. Full passive range of dorsiflexion and plantar flexion in bed-bound patients.
3. Holding an immovable object to protect yourself from falling.

Uses of the full range:

• The full range is used to protect someone from falling in urgent conditions.
• Exercises in full active ROM are performed to maintain joint mobility.
• Full passive range of motion exercises is performed in patients who are at complete bed rest to assist circulation. 
• But in activities of daily living muscles rarely work in full range.

Inner range:

The inner range is a range of muscle work where muscle works from a position where muscle is in the middle of full range or halfway of a complete range of motion to a position where muscle is in a fully contracted state (concentrically). And when muscle works eccentrically from a fully shortened position to a partially contracted state.

Examples of inner range:

1. Knee isometrics by placing a roller or towel under the knee joint.
2. Dumbbell workout to develop  strength and power in the muscles.
3. Leg raises for abdominal strengthening.

Uses of inner range:

• The inner range is used when there is a need to maintain movements in the direction of muscle pull.
• Muscles that work to perform extension movements stabilize joints effectively when they work in the inner range.
• To give training to some muscles like quadriceps.

Outer range of muscle work:

The outer range is the range of muscle work where muscle changes its position from a fully lengthened state to a position where it is in a halfway contracted state when muscle works concentrically. And when muscle works eccentrically it changes its position from the midpoint of contraction to a fully stretched position. 

Examples of outer range:

1. Reeducation of paralytic muscles.
2. Stretching exercises of some muscles.

Uses of outer range:

• It is used for retraining the muscles during the rehabilitation of paralyzed patients because it is easy to perform.
• Use quadricep stretching exercises.

The middle range of muscle work:

The middle range is when muscle works to an extent midway between full contraction to full stretch

Muscle is neither in full relaxed position nor in full shortened position to work in the middle range. 

Examples of middle range: 

1. Bicep curls 
2. Holding utensils while eating
3. Combing 
4. ADLs 
5. Painting

Uses of middle range:

• The middle range is the best range to perform day-to-day activities.
• It is used to maintain tension in different muscle groups.
• Exercises in this range are performed to keep normal power in the muscles.

Here we share some information about the range of muscle work. The knowledge about these four types of ranges and their uses in exercises and daily activities is necessary to get more benefits with minimal effort. Now if you need any help regarding this article or any other physiotherapy or exercise-related topics you can freely contact us.