How to use this range of motion tracker
Flexibility varies joint by joint, so a list of angles is more useful than one combined score. Write a line for each joint with its left and right angle, and add a fourth field if you have a target. You get the left-right gap, the degrees still to go, and which joint shows the biggest gap. A line without commas, such as "Shoulder flexion 165 150", still works: the trailing numbers are read as angles.
The maths is subtraction. The gap is one side minus the other, and degrees to target is the target minus your reading, floored at zero once you pass it. No normal range table is included: no authoritative normal range is published for goniometer or photo measurements taken at home, and the value shifts with your position and where the reference line is placed (reviewed October 2026).
Targets are yours to enter; this page does not suggest them, and it does not grade flexibility. Do not push into pain to reach an angle, and compare repeat readings taken in the same position against the same reference line. This page is not a medical assessment. If a joint hurts, feels numb, or has suddenly lost range, see a clinician regardless of the numbers.
Frequently Asked Questions
No. No authoritative normal range is published for measurements taken at home, so it only calculates the left-right gap and the degrees to your own target.
No. With three fields the page calculates the left-right gap only and marks the row as having no target.
The degrees to target show as 0.0 and the row is marked as met. Negative values are never shown.