https://romrx.io/articles Evidence-based range of motion, mobility, and flexibility guides from ROMRx. en-us Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/mobility-vs-flexibility https://romrx.io/articles/mobility-vs-flexibility Mobility vs flexibility is not the same as range of motion. Learn the difference, why it changes how you train, and how to test your own active range. Foundations Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/what-is-normal-range-of-motion https://romrx.io/articles/what-is-normal-range-of-motion See a normal range of motion chart for the neck, shoulder, hip, knee, and ankle in degrees, why norms are guides not cutoffs, and how to check your own. Foundations Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/how-to-measure-range-of-motion-progress https://romrx.io/articles/how-to-measure-range-of-motion-progress Learn how to measure range of motion at home with tape tests, photos, and goniometer apps, then track active and passive range against your own baseline. Foundations Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/how-long-to-hold-a-stretch https://romrx.io/articles/how-long-to-hold-a-stretch How long to hold a stretch for real flexibility gains: research points to short holds done often, with total weekly time mattering more than any single hold. Stretching & Warm-Up Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/static-vs-dynamic-stretching https://romrx.io/articles/static-vs-dynamic-stretching Static vs dynamic stretching before a workout: see what research shows about strength, power, and range of motion, and how to structure a smart warm-up. Stretching & Warm-Up Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/do-you-need-to-warm-up https://romrx.io/articles/do-you-need-to-warm-up Is a warm up worth the time before training? See what research shows about performance and injury risk, and follow a short, effective dynamic warm up. Stretching & Warm-Up Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/does-foam-rolling-improve-range-of-motion https://romrx.io/articles/does-foam-rolling-improve-range-of-motion Does foam rolling improve range of motion? Reviews show short-term gains and recovery help. See how it compares with stretching and how to use it well. Stretching & Warm-Up Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/full-vs-partial-range-of-motion https://romrx.io/articles/full-vs-partial-range-of-motion Full vs partial range of motion for muscle and strength: see what meta-analyses show about long-length training, lengthened partials, and when partials help. Strength & Range Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/hip-mobility-for-squats https://romrx.io/articles/hip-mobility-for-squats Improve hip mobility for squats with evidence-informed drills, learn why stance and foot angle matter, and train strength through your new range so it sticks. Squat Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/ankle-dorsiflexion-for-squats https://romrx.io/articles/ankle-dorsiflexion-for-squats Limited ankle dorsiflexion wrecks squat depth. Learn the knee-to-wall test, the numbers that matter, and drills to build usable range you can load. Squat Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/hip-impingement-deep-squat https://romrx.io/articles/hip-impingement-deep-squat A pinch in the front of the hip at squat depth is not always tightness. Learn what hip impingement is, the signs that suggest it, and when to see a clinician. Squat Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/overhead-shoulder-mobility https://romrx.io/articles/overhead-shoulder-mobility Struggling to get your arms fully overhead? Learn what limits overhead shoulder mobility, drills that build range, and the signs that mean see a clinician. Joint Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/thoracic-spine-mobility https://romrx.io/articles/thoracic-spine-mobility A stiff upper back limits overhead reach and rotation. Learn thoracic spine mobility drills for extension and rotation, and how to strengthen your new range. Joint Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/why-cant-i-touch-my-toes https://romrx.io/articles/why-cant-i-touch-my-toes Can't touch your toes? It is usually hamstring extensibility plus stretch tolerance, not a fixed limit. Learn what the test measures and how to improve it. Joint Mobility Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/stiff-neck-limited-range-of-motion https://romrx.io/articles/stiff-neck-limited-range-of-motion A stiff neck with limited turning is common and often posture-related, but some signs need a clinician. Learn the causes, gentle drills, and the red flags. Symptoms & Red Flags Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/knee-range-of-motion https://romrx.io/articles/knee-range-of-motion Learn normal knee range of motion, why a knee may not fully bend or straighten, and the signs like locking or giving way that need a clinician. Symptoms & Red Flags Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/does-flexibility-decline-with-age https://romrx.io/articles/does-flexibility-decline-with-age Range of motion tends to decline with age, but much stiffness is from inactivity. Learn what flexibility decline with age involves and how to train it back. Mobility Across Life Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/am-i-hypermobile-beighton https://romrx.io/articles/am-i-hypermobile-beighton Learn what joint hypermobility is, how the Beighton score works, how it differs from EDS, and when to see a clinician. This is screening, not diagnosis. Mobility Across Life Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/one-side-more-flexible-asymmetry https://romrx.io/articles/one-side-more-flexible-asymmetry One side more flexible than the other is common and usually normal. Learn why the asymmetry happens, when it matters, and how to train the tighter side. Mobility Across Life Thu, 24 Jul 2026 00:00:00 GMT https://romrx.io/articles/hip-mobility-for-bjj https://romrx.io/articles/hip-mobility-for-bjj Better guard starts at the hips. Learn evidence-informed hip mobility for BJJ, end-range strength drills for grappling, and how to test and track your range. Sport-Specific Thu, 24 Jul 2026 00:00:00 GMT