The Way to Develop Active Range of Motion Exercise PDF:
What is the way? What do you mean?
You are asking me what I am doing right now. Well, it’s simple really. I’m developing my own method of training and I call it The Way to Develop Active Range of Motion (AROM). AROM stands for “Active Range Of Movement”. That means that you will be able to move your arms and hands freely without restriction or pain. It doesn’t matter if you have arthritis or not, if you don’t have any injuries at all, if you just want to improve your health, then this is the way for you.
I’ve been practicing this method since I was 15 years old when I started lifting weights with a barbell. Since then I’ve improved my technique and strength tremendously. I’ve even managed to develop some pretty impressive muscles! But most importantly, I’ve developed a strong core.
A very strong one. And that’s why I feel so much better during my workouts than when I used to train before.
It took me quite a while to learn how to perform these exercises properly and efficiently, but eventually I got there. Nowadays it takes me less than 10 minutes per day to get myself into shape and ready for my next workout session.
That’s right. 10 minutes is all I need to stay in top form, because as you’ll soon find out these are highly efficient exercises…
It doesn’t matter if you’re an athlete or someone who just wants to play with your kids when you’re 50. If you’re doing the same exercises over and over again, your body will eventually adapt to them and they will no longer be challenging you anymore.
The Way to Develop AROM.
I know what you’re probably thinking… “This sounds too good to be true”.
And you might be right, but I think it’s better to try something out for yourself instead of just jumping to conclusions, don’t you agree?
Let me tell you a little bit more about myself and how I created this method…
You see, I was always into sports. For as long as I can remember, ever since I was a little kid. It started with soccer and after that swimming. Then it was tennis and later on basketball in high school.
When I was in college, I tried out for the wrestling team there and got in. Since then, it’s been all wrestling for me. I’ve been doing it for a living ever since.
While I was in college I studied to become a physical education teacher and all that stuff. It’s funny to think that back then I actually wanted to be a doctor. Obviously, that didn’t happen, but I’m happy with my current career in some ways, because it has allowed me to travel the world and meet a lot of different people from all walks of life. I’m not saying I’m Mother Theresa or anything like that, but it’s always nice to make a direct difference in some people’s lives, even if it’s in a small way.
But anyway, going back to the exercises…
As I said before, I’ve been doing this for quite some time now. And what I’ve learned over the years is that most exercises are either pointless or actually hurt you instead of helping you become a better athlete.
I remember in college, one of my professors was talking about how some ancient cultures used to jump forward over a tree stump.
Sounds ridiculous right?
But the actual logic behind that exercise is that it helps you build up strength in your legs and back without placing too much stress on your joints. In fact, nowadays this exercise is also used by doctors to help patients recover from serious back injuries.
So what does this have to do with wrestling and becoming stronger?
Here’s where the AROM part comes into play…
Nowadays I’ve combined these ancient exercises with more modern ones to create what I like to call AROM. An exercise that will challenge your entire body, but also allow you to recover quickly between workouts and even during workouts if need be. And no, you don’t need to perform these exercises every day. In fact, over-training is one of the reasons why people fail with their training most of the time.
Let me give you an example of how this works…
I used to train myself doing squats. It’s a great exercise, but if I were to do it daily, my body would quickly adapt to it and my joints would start to hate me. Now if I were to do front squats, then I’d still be able to perform this exercise more often, but the problem with those is that they target your quads and groin area more than your glutes and hamstrings. And the more you focus on those areas, the more your body wants to adapt to the new routine and change it up.
The problem with most people is that they try doing things the same way every day and wonder why they aren’t seeing any changes. It’s not going to work if you do the same routine over and over again and expect different results. This is why I incorporate Aromas into my training as often as I can.
The goal with this training routine is to do it as many times as you can before your body starts to feel too much burn and you need to take a break.
But here’s the catch: You must make sure you perform this routine at least once every three days or else you start losing all progress. It’s best to do it at least 3-4 times a week for best results.
So let’s begin…
The first exercise is a combination of both high and low repetitions with light weight. The goal here is to pump some blood into your muscles and joints so they’re nice and flexible.
Start with half of your body weight on the barbell for males and only two-thirds of your body weight on the barbell for females. You can always increase the weight as you get stronger. Go up and down slowly with your arms until you feel your muscles starting to burn. When this happens, keep going until the burning stops.
Pick a barbell that’s about one-third of your body weight for males and two-fifths of your body weight for females. Again, you can always increase the weight as you get stronger.
Start with a low repetition of 20 and work your way up from there. Make sure to go nice and slow and stop just before your muscles start burning. You can also hold the barbell in the air for as long as you like. Don’t push yourself too hard though, remember this is supposed to be easy.
You’re going to be using the smith machine for this one.
Start with a low weight and a low repetitions. Once again, you can always increase the weight and the reps as you get stronger. You’d be surprised how strong this makes you. If you don’t have a smith machine, no problem, just use an exercise that works the same muscles.
Go ahead and lay down on your back for this one…
Use a low weight and high repetitions. When you can do 50 reps with perfect form, increase the weight. This exercise is especially good for your lower back.
By now, you should be feeling a nice burn going through your muscles. Don’t worry though, it’s supposed to feel like that. Just keep going and you’ll be able to hit that burn out sensation anyone that tries this program hopes to achieve.
Start with a low weight and high repetitions… Once you can do 50 reps with perfect form, increase the weight.
When you’re done with this stage of the program, take a one to three day break from this routine. Then you can start over again or move on to the next routine. After a month or so of doing these routines, your body will be used to the types of exercises and the amount of weight you’re using. At this point, you can either keep progressing with this routine by increasing the weight amounts I’ve suggested or you can move on to more complicated routines with several different exercise types.
It’s your choice.
The whole point of this program is that it’s simple but it gets the job done. Now go ahead and start!
Good luck, bounty hunter!
Sources & references used in this article:
The effects of electronic music‐making as a therapeutic activity for improving upper extremity active range of motion by S Paul, D Ramsey – Occupational Therapy International, 1998 – Wiley Online Library
The effect of kinesio taping on handgrip and active range of motion of hand in children with cerebral palsy by ZA Rasti, A Shamsoddini, H Dalvand… – Iranian journal of child …, 2017 – ncbi.nlm.nih.gov
Changes in active ankle dorsiflexion range of motion after acute inversion ankle sprain by JW Youdas, TJ McLean… – Journal of sport …, 2009 – journals.humankinetics.com
The effects of tissue flossing on ankle range of motion and jump performance by MW Driller, RG Overmayer – Physical Therapy in Sport, 2017 – Elsevier