您的肩部关节是由五个关节和三个骨头组成的复杂系统：

这种关节和骨骼系统允许肩部以不同的方向移动。每个运动具有不同的运动范围。肩膀在正常范围内移动的能力取决于您的健康：

  • muscles
  • ligaments
  • 骨头
  • individual joints

Your shoulders have the ability to move more than most joints. Your shoulder range of motion is, basically, how far you can move each shoulder in different directions without major joint pain or other issues.

Shoulder flexion

Flexion is a movement that decreases the angle between the two parts that the joint is connecting. If you hold your arms straight and palms against your sides and raise your arms in front of your body to point your hands at something in front of you, you’re practicing flexion.

A normal range of motion for shoulder flexion is 180 degrees. This involves moving your arms from palms against the side of your body to the highest point you can raise your arms over your head.

肩部延伸

Extension is a movement that increases the angle between the two parts that the joint is connecting. If you reach your hands behind you — think about putting something in your back pocket — you’re practicing extension.

A normal range of motion for shoulder extension to the highest point you can lift your arm behind your back — starting with your palms next to your body — is between 45 and 60 degrees.

Shoulder abduction

当你有手臂远离身体中间时发生绑架。当你从你身体的两侧抬起你的手臂时，它是一个绑架你的肩膀。

A normal range for abduction, starting with your palms at your sides, is around 150 degrees in a healthy shoulder. This places your hands above your head with your arms straight.

肩膀内限

当您向身体中间移动手臂时，会发生肩部内容。如果你拥抱自己，你的肩膀是有利的。

A normal range of movement for shoulder adduction is 30 to 50 degrees depending on flexibility and body composition. If your chest or biceps are particularly muscular, it may be difficult to move your arms inward.

Medial rotation

用双臂在你的侧面，把你的手掌转向你的身体，然后弯曲你的肘部90度，让你的手在你面前。让你的肘部靠在身体上，向你的身体移动前臂。

想象一下你的身体是一个内阁，你的手臂是内阁门，你正在关闭门。这是内侧旋转 - 也称为内部旋转 - 健康肩部的正常运动范围为70至90度。

Lateral rotation

用双臂在你身边，面向你的身体的手掌，弯曲你的肘部90度。保持你的肘部对你的身体摆脱你的前臂远离你的身体。这是横向旋转 - 也称为外部旋转 - 健康肩部的正常运动范围是90度。

Your shoulder is made up of many different moving parts. The ball of your upper arm fits into your shoulder socket. It’s held there with muscles, tendons, and ligaments. An issue with just one of these parts can affect your range of motion.

Common issues include:

Your doctor will diagnose a potential issue through a series of tests, which may include:

If you’re worried about the range of motion of your shoulder, you should mention the issue to your doctor.

A normal range of motion for your shoulder depends on your flexibility and the overall health of your shoulder.

如果您担心肩部的旋转或运动范围，或者在正常运动中感到疼痛，应咨询您的医生。他们可以帮助您找到一个治疗计划或向骨科师推荐。