“被动运动范围”和“主动运动范围”是适用于健身和康复圈的两个术语。虽然它们都涉及改善关节的运动范围，但实际的方式不同。
If someone physically moves or stretches a part of your body, such as your leg, this is called passive range of motion. In this situation, a caregiver or physical therapist is there to assist with joint exercises if you find it hard or can’t make any effort.
In other words, if you can’t actively perform range-of-motion exercises, a partner can assist.
这在康复领域中更常见。物理治疗师或机器将努力将人的运动范围（特别是涉及关节和韧带）恢复到其损伤前基线。
另一方面，主动运动范围是指通过收缩肌肉来移动联合。
“这种类型的运动范围很重要，因为它与我们的日常活动最密切相关（步行上班，抓住食品室的东西，或在体育比赛中竞争），”Austin Martinez是Stresslab教育主任Austin Martinez。
If you’re dealing with the aftermath of an injury to your肩膀, knees, hips, neck, or any other part of your body that’s home to a joint, then you know how easy it is for your range of motion to be affected.
那是因为活动范围or the distance and direction a joint can move is often limited after experiencing trauma to that area.
得到更好的想法impact on a particular joint,a doctor, physical therapist, athletic trainer, or other qualified health professional can measure the amount of movement in a joint or body part to see if there is a limited range of motion. This is typically done during a physical assessment after an injury or as part of a rehabilitation program.
如果您的运动范围是有限的，那么您将受益于花费一系列时间被动或主动的运动范围练习。为了再次使受伤的区域再次健康，物理治疗师将使用这种类型的运动作为整体治疗计划的一部分。
私人教练可以在培训期间使用被动运动范围练习，以帮助您提高移动性和运动性能。
Additionally, you may perform passive range-of-motion exercises as part of a partner-assisted stretching routine. This is commonly done in athletics, exercise classes, and group rehabilitation classes.
提高您的动作范围的最佳方法是Martinez，是通过被动措施，因为可以应用更多的力量并保持更长的力量。这允许随时间更大的变化。
也就是说，选择改善您的运动范围的最佳方法也取决于您的目标。
According to Martinez, if your goal is to increase the function and range of motion of your joints specifically (generally post-injury), it’s best to work with a trained professional such as a physician or physical therapist.
And if your purpose is to increase the肌肉的灵活性, working with a trained professional who is knowledgeable in this field such as a personal trainer is key as well.
“最常见的是，这涉及被动拉伸，其中训练有素的个体或装置（拉伸带）有助于辅助拉伸过程，”Martinez解释说。
此外，主动措施可以改善运动范围。这更常见于动态预热（拉伸），在其中将身体移动到各种位置以增加循环和运动范围。在活动或运动之前，伸展是最好的。
Some of the most common and safest passive range-of-motion exercises are related to stretching the surrounding muscles with the goal to increase muscle flexibility.
One way to do this according to Martinez is with a tool such as a stretching strap. This will help you hold a stretch for a more sustained period of time.
However, having someone assist with the stretch is a more effective way to practice passive range-of-motion exercises.
“With these exercises, a trained professional moves your body into the stretch and holds it for you, with the intent to increase your muscle flexibility,” explained Martinez.
“这出于几个原因，”他说。“
First, the trained professional understands proper limits and knows how far to go. Second, they know how long to hold the stretch for. They’re also trained to know if it’s targeting the proper areas to achieve the most benefits.
考虑到这一点，这里有三个被动运动范围的运动练习，马丁内斯表示您可以自己做自己或从伸展技术教育的专业人士获得帮助。
肩膀: Doorway chest stretch
If a partner is assisting with this exercise, they will move your arms through the motion.
- 将肘部弯曲至90度，然后将前臂连接到直立的位置，抵御走廊或门口开放。
- Lunge your torso forward, ultimately opening your chest up and creating a stretch.
Neck：旋转拉伸
This will stretch the levator scapulae, a muscle that is tight in many people and tends to cause discomfort in the neck and shoulder blade.
- 坐着，旋转鼻子向腋下旋转。
- 用手向下推动头部。
Legs: Piriformis stretch
许多人可以从提高髋关节灵活性，特别是那些经历较低的背部不适的人中受益。这种练习，也称为鸽子姿势，延伸了这一领域的肌肉，梨状肌。
- Lay your leg in front of you in a bent position.
- Lean over your hips to stretch the piriformis.
对于合作伙伴辅助妊娠：
- 躺在地板或康复表上。
- Instead of using your body weight, have your partner provide resistance by moving your leg through the passive range of motion.