How do I Do Range of Motion?

Range of motion describes your joints' ability to rotate in different directions. Having a full range of motion is important to prevent injuries during exercise or even during normal activities. Limited range of motion due to past injuries or arthritis can partially be helped with physical therapy, but you don't need a doctor to determine your own range of motion. There are simple exercises you can perform at home to determine your range of motion.

Things You'll Need

• Physical therapist (optional)
• Loose clothing

Show More

Instructions

Determining Range of Motion

• 1

  Start determining the range of motion of your arms. Lift your arms up from the sides until they are above your head. Note the difficulty level and if there is any pain.

• 2

  Raise your arms in front of you until they are over your head. Again, note any pain or difficulty in your joints.

• 3

  If you experienced little to no pain in the first two steps, rotate your arms in a full circle. If you experienced any pain, skip this step. Forcing your joints to bend beyond what is comfortable can cause an injury.

• 4

  Lift your legs from a sitting position in front of you and note any pain. As with your arms, any pain is indicative of a limited range of motion.

• 5

  Sit down and twist your back in both directions. Again, note any pain. Any pain should be disclosed to your doctor. Physical therapy or medicine can be prescribed to help you with your limited range of motion with all your joints.