How range of motion is measured
Range of motion is measured in degrees from a neutral zero position, usually with a goniometer. The same joint can produce a different number depending on whether the range is active or passive and which tool is used, so consistency matters more than the instrument.
Normal range of motion reference values
The values below come from the published normal range of motion reference chart. Physiopedia's normative values list comparable numbers and note that each person differs in the ability to reach them.
| Joint | Motion | Approx. normal (degrees) |
|---|---|---|
| Neck | Flexion / extension | 45 / 45 |
| Rotation each side | 60 | |
| Shoulder | Flexion / abduction | 180 / 180 |
| External / internal rotation | 90 / 70 | |
| Hip | Flexion / extension | 120 / 30 |
| Abduction | 45 | |
| Knee | Flexion / extension | 135 / 0 |
| Ankle | Dorsiflexion / plantarflexion | 20 / 50 |
Neck (cervical spine)
About 45 degrees of flexion and extension, 45 degrees of side bend, and 60 degrees of rotation to each side.
Shoulder
Roughly 180 degrees of flexion and abduction, the overhead target, with 90 degrees of external and 70 degrees of internal rotation.
Hip
Around 120 degrees of flexion, 30 of extension, and 45 of abduction.
Knee
About 0 degrees of extension (fully straight) to 135 degrees of flexion.
Ankle
Roughly 20 degrees of dorsiflexion and 50 degrees of plantarflexion.
Why normal varies by age, sex, and body type
Reference values are averages. A large study of healthy adults found that average range of motion decreases with advancing age for both sexes and often differs from commonly used normative charts. Bone shape and proportions also shift the numbers, so a normal range of motion for you may sit above or below the textbook figure.
Active vs passive range when you self-test
When you check yourself at home, decide whether you are measuring active range (moved by your own muscles) or passive range (moved by gravity, a strap, or your hand), and keep it consistent. Comparing active on one day to passive on another is not a fair comparison.
When limited range needs a clinician
Turn your numbers into a plan
A single degree reading is a snapshot. ROMRx Base records your numbers across joints, compares them side to side, and turns the pattern into a priority list, so you track a trend instead of chasing a chart.
Frequently asked questions
What is a normal range of motion for the hip?
Orthopedic references list about 120 degrees of hip flexion, 30 degrees of extension, and 45 degrees of abduction, but these are averages that vary with age and hip anatomy.
How many degrees should my knee bend?
A typical knee bends to roughly 135 degrees of flexion and straightens to 0 degrees. Some people reach 140 to 150 degrees; the key is full, pain-free extension.
What is normal neck rotation?
About 60 degrees of rotation to each side is a common reference value. Rotation tends to decrease with age, so compare left to right and track your own trend.
Is it bad if I do not reach the textbook number?
Not necessarily. Norms are population guides, not cutoffs, and anatomy varies. A stable, pain-free range that meets your daily and training needs matters more than a chart.
How do I measure my own range of motion at home?
Use a consistent method such as a tape test, a phone goniometer app, or photos from the same angle, warm up the same way each time, and compare against your own baseline.