Flexibility is only half the battle for mobility. True recovery demands specific, low-effort movements. Passive range of motion exercises are crucial for joint health. They allow tissues to lengthen without any muscle strain.

One major benefit of passive range of motion exercises is that they can improve joint mobility, reduce discomfort, and enhance recovery outcomes by supporting rehabilitation and daily function. Before starting any passive range of motion exercises, especially if you have an injury or medical condition, consult a doctor or healthcare professional to ensure safety and proper guidance.

Coaches must use professional personal trainer software to program these drills for client joint longevity. They improve the joint capsule’s ability to recover easily and help restore or maintain normal function of the joint. Knowing what passive range of motion exercises are key. We define these movements and their benefits.

We provide 10 specific, actionable passive range motion exercises for you, each targeting a different body part or joint. Use these movements to improve flexibility and recovery safely. Stop ignoring the recovery side of strength today.

The Recovery Side: What Are Passive Range of Motion Exercises

Passive range of motion exercises (PROM) involve moving a joint without client muscle activation. The movement comes entirely from an external force. This force could be a trainer, a partner, a physical therapist, a healthcare provider, or even a machine. These exercises are often included as part of a treatment plan for rehabilitation or recovery. It is important to follow clear, step-by-step instructions from a professional to ensure these exercises are performed safely and effectively. These passive range motion exercises primarily target connective tissues. They help increase flexibility and tissue length safely.

The Role of Continuous Passive Motion (CPM)

Continuous passive motion is the continuous movement of a joint. This is often performed by a specialized passive motion machine that moves the joint repetitively in a controlled manner to aid recovery. CPM machines are frequently used post-surgery for recovery. CPM is often prescribed as part of a physical therapy program to aid in joint recovery after surgery. They are commonly used after knee replacement surgery and may be covered by Medicare, especially under Medicare Part B for at-home use. CPM therapy can also help reduce the risk of complications such as deep venous thrombosis (DVT) following surgery. They help maintain joint fluid circulation easily. This machine movement is a specialized form of PROM range of motion. This differs from manual PROM, which is controlled by a human. The long-term outcomes of CPM therapy can vary, with effectiveness depending on the patient, the type of injury or surgery, and other treatments used.

Top 10 Passive Range of Motion Exercises (Lower Body) 

These lower-body passive range motion exercises are excellent for increasing flexibility. These exercises help stretch the surrounding muscles to improve joint flexibility. They are crucial for recovery after heavy strength training now, especially for individuals with limited or limited range of motion due to injury or stiffness. Always instruct your clients to relax the muscles fully. Use a towel or strap for assistance if needed. If clients feel pain during any of these exercises, they should stop immediately and consult a healthcare provider.

1. Strap-Assisted Hamstring Stretch

• Focus: Hamstrings and calves.
• Execution: Lie on your back with one leg extended straight. Loop a strap around the foot of the stretching leg. Gently pull the strap, lifting the leg toward the ceiling. Keep the opposite knee fully locked out on the floor. Hold the maximum passive range of movement for 30 seconds.
• Why Use This Drill: This drill safely increases the entire posterior chain length. It is key to improving hip mobility and helps improve the range of motion in the hip and hamstring.

2. Side-Lying Hip Adductor Stretch

• Focus: Inner thigh (adductors). 
• Execution: Lie on your side with the stretching leg placed on top. Rest the top leg's foot on a stable object or wall. Slowly slide the top knee away from the body. Use gravity and your body weight for gentle pressure. This effectively opens the inner thigh and groin. 
• Why Use This Drill: Adductor tightness limits squats and lateral mobility. This PROM drill quickly restores inner thigh length.

3. Glute/Piriformis Figure-Four Stretch

• Focus: Glutes and deep hip rotators. 
• Execution: Lie on your back and cross one ankle over the opposite knee. Use your hands to gently pull the uncrossed thigh toward your chest. The client relaxes the hip as you pull gently. Hold this maximum passive motion for one minute. This targets the piriformis stretch deeply. 
• Why Use This Drill: This movement can help relieve sciatic nerve pressure. It is a vital tool for improving hip external rotation.

4. Quad/Hip Flexor Side-Lying Stretch

• Focus: Quadriceps and hip flexors. 
• Execution: Lie on your side and bend the top knee. Gently grab the top ankle and pull the heel toward the glute. Do not let the lower back arch or the torso twist. This isolates the hip flexor complex effectively. 
• Why Use This Drill: This stretch counteracts the effects of prolonged sitting. It is essential for improving running and squatting depth easily.

5. Calf/Soleus Strap Stretch

• Focus: Calf muscles (gastrocnemius and soleus). 
• Execution: Sit with legs extended straight out. Loop a strap around the ball of one foot. Gently pull the strap, driving the toes toward the body. Keep the knee fully straight to target the upper calf. Hold the deepest stretch achieved easily. 
• Why Use This Drill: Tight calves limit ankle dorsiflexion significantly. Improving this helps dramatically with squatting mechanics. This is a simple passive range motion exercise.

6. Prone Hip Flexor/Psoas Stretch (Assisted)

• Focus: Hip flexors (Iliopsoas) and upper quads. 
• Execution: Lie prone (face down) with the knee bent. Have a partner gently lift the bent knee toward the ceiling. The partner applies light pressure downwards on the hip. This opens the hip flexor complex deeply. 
• Why Use This Drill: This counteracts tightness from prolonged sitting. It is crucial for restoring full hip extension.

7. Glute/Lumbar Rotational Stretch

• Focus: Glutes, lower back, and external hip rotators. 
• Execution: Lie on your back with knees bent and feet flat. Drop both knees slowly to one side of the body. Use your hand to apply gentle pressure to the top knee. This creates a relaxing, passive spinal twist. 
• Why Use This Drill: This helps relieve tension in the lower back and hips. It is an excellent PROM range of motion drill for recovery.

8. Seated Inner Thigh/Butterfly Stretch (Assisted)

• Focus: Inner thighs (adductors) and groin. 
• Execution: Sit upright with the soles of your feet together. Have a partner gently press the knees toward the floor. The client relaxes the legs completely during the stretch. Do not force the knees or press too quickly. 
• Why Use This Drill: This improves flexibility for deep squats and lateral movement. It is a common passive range motion exercise.

9. Lying Knee-to-Chest Stretch (Unilateral)

• Focus: Glutes and lower back compression relief. 
• Execution: Lie on your back with both legs straight out. Grasp one knee and pull it toward the chest. Use your hands to hold the knee firmly in place. The hip capsule is gently compressed for relief. 
• Why Use This Drill: This relieves tension in the hamstring origin and lower lumbar spine. It is a simple, effective PROM stretch.

10. Assisted Ankle Dorsiflexion/Plantar Flexion

• Focus: Ankle joint mobility. 
• Execution: Sit with the leg extended straight out. The trainer gently pushes the foot forward (plantar flexion). Then they pull the foot back (dorsiflexion). This uses no client effort at all. 
• Why Use This Drill: This maintains full ankle range of motion and circulation. It is very useful after ankle immobilization.

Top 10 Passive Range of Motion Exercises (Upper Body & Core)

These 10 upper-body drills, which can be easily assigned through a software for fitness trainer platform, are essential for posture and mobility. They target stiffness in the chest, shoulders, and spine effectively. Always remind the client to stay completely relaxed.

1. Doorway Chest Stretch

• Focus: Chest (Pectorals) and the front of the shoulder. 
• Execution: Stand in a doorway with both arms bent at 90 degrees. Place your forearms against the door frame. Gently step one foot forward to lean into the stretch. Hold the maximum passive range of movement for 45 seconds. 
• Why Use This Drill: This counteracts tightness caused by prolonged desk work. It helps restore external rotation for the shoulders.

2. Assisted Cross-Body Shoulder Stretch

• Focus: Rear shoulder and deltoids. 
• Execution: Extend one arm straight across your chest. Use the opposite hand to gently press the elbow closer. The client relaxes the stretched arm completely. Do not allow the body to twist away from the arm. 
• Why Use This Drill: This drill helps restore internal rotation and rear shoulder mobility. It is great for improving pressing and pulling posture.

3. Supine Thoracic Rotation (Assisted)

• Focus: Mid-back (Thoracic Spine) and chest opening. 
• Execution: Lie on your side with both knees bent at 90 degrees. The top arm rotates toward the floor, opening the chest. Place a foam roller under the top knee for support. This is a crucial passive range of motion drill for spinal health. 
• Why Use This Drill: It increases mid-back rotation, which is vital for all overhead movement. It relieves spinal stiffness from being seated.

4. Kneeling Latissimus Dorsi Stretch

• Focus: Lats and sides of the torso. 
• Execution: Kneel and rest your forearms on a bench or chair. Drop your head between your arms and sink your chest down. This passively lengthens the lats and side of the torso. Hold the deep stretch for one minute comfortably. 
• Why Use This Drill: This is essential for improving the shoulder's ability to reach overhead. It helps relieve tightness across the entire back.

5. Assisted Triceps/Shoulder Flexion

• Focus: Triceps and Latissimus Dorsi. 
• Execution: Sit or stand with one arm bent overhead. Use the opposite hand to gently pull the elbow back and down. The client relaxes the stretched arm completely. This passively lengthens the triceps and the side of the torso. 
• Why Use This Drill: This improves the ability to hold an arm overhead cleanly. It is a simple passive range motion exercise for upper body recovery.

6. Seated Wrist Extension Stretch (Assisted)

• Focus: Forearm flexors and wrist joint.
• Execution: Sit with your elbow straight and palm facing down. Use the opposite hand to gently pull the fingers toward the body now, focusing on each finger to maximize the stretch. The wrist moves into maximum passive extension. This relieves tension caused by constant keyboard use.
• Why Use This Drill: This improves wrist health and flexibility for lifting and pressing. It prevents common wrist and forearm tightness.

7. Seated Wrist Flexion Stretch (Assisted)

• Focus: Forearm extensors and wrist joint. 
• Execution: Sit with your elbow straight and palm facing up. Use the opposite hand to gently pull the fingers down toward the floor. The wrist moves into maximum passive flexion. This is the counter-stretch to the previous drill. 
• Why Use This Drill: This balances the extensors and reduces grip fatigue. It prevents tension in the elbows and forearms.

8. Upper Trapezius/Neck Lateral Flexion

• Focus: Sides of the neck and upper traps. 
• Execution: Sit upright with one hand holding the chair for stability. Gently drop the opposite ear toward the shoulder. Use the free hand to apply slight pressure to the head. This is a relaxing, passive range of motion drill. 
• Why Use This Drill: This relieves chronic stiffness and tension headaches. It improves full cervical spine mobility.

9. Child's Pose with Lateral Reach

• Focus: Shoulders, lats, and mid-back. 
• Execution: Assume the Child's Pose position on the floor. Walk both hands over to one side as far as possible. Sink the chest toward the floor to deepen the stretch. Hold this passive side-bend for 30 seconds. 
• Why Use This Drill: This lengthens the entire side of the torso and rib cage. It promotes thoracic mobility quickly.

10. Assisted Hip Capsule External Rotation

• Focus: Deep hip rotators and glutes (a seated drill). 
• Execution: Sit with one leg crossed ankle-to-knee (figure-four). Gently apply pressure to the crossed knee toward the floor. The client relaxes the hip completely during the movement. This is a strong passive range motion exercise. 
• Why Use This Drill: This improves the hip external rotation required for deep squats. It is crucial for hip joint health and stability.

Also Read: Passive Range of Motion: Definition and Examples

Program Smart Recovery Into Your Plans 

Passive range of motion exercises are not just for injury rehab. They are a powerful, proactive tool for client longevity. By increasing the available PROM, you give yourself more capacity. This makes subsequent active range of motion training safer. Improving joint mobility through passive range of motion exercises can help individuals perform daily activities more comfortably and effectively. Always prioritize closing the dangerous ROM Gap. During passive range of motion exercises, monitor for pain or discomfort. If pain occurs, adjust or stop the exercise to ensure safety and effective recovery. Use these drills to unlock your client’s full mobility.

Stop ignoring the recovery side of mobility now. Use these passive range motion exercises within your personal training software for online training to program complete recovery plans now, keeping in mind that their effectiveness may vary from person to person and may be especially beneficial for those with certain conditions. Book a free demo to see how FitBudd simplifies program delivery and client tracking. Start building durable clients today!