Flexion
Decreasing the inner angle
of the joint
- Bending the elbow
- Dropping the chin to the chest
- Folding forward (flexion of spine)
Extension
Increasing the inner angle of the joint
- Back bend
- Kicking leg back (hip extension)
Abduction
Moving away from the midline of the body
- Lifting leg to the side
- Lifting arms up from sides into T position
Adduction
Moving towards the midline of the body
- Crossing one leg in front of the other
- Crossing arm in front of torso or behind back
Lateral Flexion
Sidebending (neck/torso)
- Dropping ear towards shoulder
- Crescent Stretch (dropping one hand down same side of body)
Rotation
Rotating or pivoting around a long axis
– Twisting along spinal column
seated twist
– Turning palms up and down
Circumduction
Circular movement
–Arm circles
Dorsiflexion
Flexing the ankle with foot moving upwards
–Lifting toes up towards body
Plantarflexion
Flexing the ankle with foot moving downward
–Pointing toes
Pronation
Rotating the forearm with the palm turning inward
– Lifting arm then turning arm (like emptying a can of soda)
Supination
Rotating the forearm with the palm turning outward
– Lifting arm then turning arm back (turning palms towards ceiling)
Inversion
Turning sole of foot medially (inward)
– Turning feet in, turning toes towards each other
Eversion
Turing sole of foot laterally outward
– Turning feet out, bringing backs of heels towards each other.
Horizontal Abduction
Move arm in horizontal plane away from the body
– Bring arms to shoulder height and pull arms back (opening through chest)
Horizontal Adduction
Moving arm in horizontal plane inwards across body
– Crossing arms in front of the chest
Protraction
Draw forward (shoulders)
– Round shoulders forward “spreading” back
Retraction
Draw back (shoulders)
– Squeezing shoulder blades together
