The human body is capable of an extraordinary range of motion, thanks to its complex system of joints, muscles, tendons, and fascia. To fully optimize mobility, strength, and flexibility, one must engage in every possible movement pattern across all planes of motion.

This guide will break down every movement of the human body, categorized by joint function and primary movement planes:

• Sagittal Plane – Forward & backward movements
• Frontal Plane – Side-to-side movements
• Transverse Plane – Rotational movements

This full-spectrum breakdown ensures complete joint articulation, addressing flexion, extension, rotation, abduction, adduction, and other intricate movements.

Neck (Cervical Spine) Movements

The neck supports the head’s mobility and stability.

1. Neck Flexion – Chin to chest
2. Neck Extension – Looking up to the ceiling
3. Neck Lateral Flexion – Ear to shoulder (side bending)
4. Neck Rotation – Turning head left and right
5. Neck Protraction – Chin juts forward
6. Neck Retraction – Chin tucks inward (“double chin”)
7. Axial Loading & Resistance Movements – Strengthening neck muscles

Shoulder (Glenohumeral Joint) Movements

The most mobile joint in the body, allowing multi-directional movement.

1. Shoulder Flexion – Raising arms overhead
2. Shoulder Extension – Arms moving backward
3. Shoulder Abduction – Lifting arms to the sides
4. Shoulder Adduction – Bringing arms back to the body
5. Shoulder Internal Rotation – Rotating arms inward (forearm toward stomach)
6. Shoulder External Rotation – Rotating arms outward (forearm away from stomach)
7. Horizontal Abduction – Moving arms out from the front to the sides
8. Horizontal Adduction – Bringing arms across the chest
9. Scapular Elevation – Shrugging shoulders up
10. Scapular Depression – Pulling shoulders downward
11. Scapular Retraction – Squeezing shoulder blades together
12. Scapular Protraction – Moving shoulder blades forward

Elbow (Humeroulnar Joint) Movements

Acts as a hinge, allowing controlled arm movements.

1. Elbow Flexion – Bending the elbow (biceps curl)
2. Elbow Extension – Straightening the arm
3. Forearm Pronation – Rotating palm downward
4. Forearm Supination – Rotating palm upward

Wrist & Hand (Radiocarpal Joint) Movements

Fine-tuned movements allow gripping and dexterity.

1. Wrist Flexion – Moving palm toward the forearm
2. Wrist Extension – Moving the back of the hand upward
3. Wrist Ulnar Deviation – Tilting wrist toward pinky side
4. Wrist Radial Deviation – Tilting wrist toward thumb side
5. Finger Flexion – Curling fingers into a fist
6. Finger Extension – Straightening fingers
7. Finger Abduction – Spreading fingers apart
8. Finger Adduction – Bringing fingers together
9. Thumb Opposition – Touching thumb to each fingertip

Spine Movements (Cervical, Thoracic, Lumbar)

The spinal column allows flexibility, rotation, and core stability.

1. Spinal Flexion – Bending forward
2. Spinal Extension – Bending backward
3. Spinal Lateral Flexion – Side bending left and right
4. Spinal Rotation – Twisting the torso
5. Axial Elongation – Lengthening the spine for better posture

Hip (Coxal Joint) Movements

Supports locomotion and lower body strength.

1. Hip Flexion – Raising knee toward chest
2. Hip Extension – Moving leg backward
3. Hip Abduction – Moving leg away from the body
4. Hip Adduction – Bringing leg back toward the body
5. Hip Internal Rotation – Rotating leg inward
6. Hip External Rotation – Rotating leg outward
7. Hip Circumduction – Circular leg motion

Knee (Tibiofemoral Joint) Movements

A hinge joint primarily allowing flexion and extension.

1. Knee Flexion – Bending knee backward
2. Knee Extension – Straightening knee
3. Tibial Internal Rotation – Slight inward knee rotation
4. Tibial External Rotation – Slight outward knee rotation

Ankle & Foot (Talocrural & Subtalar Joints) Movements

Allows weight distribution and stability in movement.

1. Ankle Dorsiflexion – Pulling toes toward shin
2. Ankle Plantarflexion – Pointing toes downward
3. Ankle Inversion – Rolling foot inward
4. Ankle Eversion – Rolling foot outward
5. Toe Flexion – Curling toes downward
6. Toe Extension – Raising toes upward

Full-Body Integrated Movements

Multi-joint movements that activate the entire body.

1. Squat – Hip, knee, and ankle flexion
2. Lunge – One-leg stepping forward, backward, or sideways
3. Deadlift – Hip hinge movement
4. Step-Up – Raising one leg onto an elevated surface
5. Jumping – Explosive hip and knee extension
6. Hanging Movements – Supporting weight with arms
7. Pushing Movements – Horizontal (push-ups, bench press) and vertical (overhead press)
8. Pulling Movements – Horizontal (rows) and vertical (pull-ups)
9. Crawling – Engaging core and full-body coordination
10. Twisting Movements – Rotational core engagement

Planes of Motion Summary

Sagittal Plane (Forward/Backward)

• Flexion & Extension of joints
• Example: Squats, Lunges, Deadlifts

Frontal Plane (Side-to-Side)

• Abduction & Adduction
• Example: Side Lunges, Lateral Raises

Transverse Plane (Rotational)

• Rotational Movements
• Example: Spinal Twists, Hip Rotation, Wood Choppers

Conclusion

This comprehensive breakdown covers every possible movement the human body can perform. By training through these full ranges of motion, one can enhance mobility, strength, flexibility, and injury prevention.

Incorporating joint-specific and full-body movements ensures optimal physical function, making movement more efficient, pain-free, and powerful in daily activities and athletic performance.