How to Do Range of Motion Exercises

Range of motion exercises are done to keep the body flexible, especially if there is a medical problem that restricts normal exercise. Active range of motion exercises can be done by the patient himself; passive range of motion exercises are done for the patient by the caregiver. Learn how to do range of motion exercises to keep moving and stay flexible.

Instructions

• 1

  Begin with a thermal warming of the joints; either a soothing massage or apply mild heat to the joints before beginning exercises. Start at the head and work your way down the body; do at least five repetitions for each range of motion exercise.

• 2

  Point the chin to the chest when exercising the neck, then tilt the head back. Move the head left and right, as though trying to look over the shoulders on each side.

• 3

  Move the shoulders by crossing the arms in front of the chest, then move the shoulders backward by visualizing touching the elbows behind the back. Raise each arm above the head straight up, then move the arm to the opposite shoulder for a full range of motion. Next, flex and extend each elbow to increase their movement.

• 4

  Make circular motions with the wrists in a clockwise and counter-clockwise direction. Move the wrists up and down as well as though pointing to the floor and ceiling while holding the arm still. Don't forget to move each finger joint too.

• 5

  Raise the knees to point at the nose, then move the leg backward to flex the hip as though trying to touch the foot to your bottom. Next, flex and extend the lower leg to do range of motion exercises for the knee.

• 6

  Point the toes downward, then upward; visualize trying to touch the big toe to the shin. Rotate the ankles in a circular motion, in both clockwise and counter-clockwise directions for range of motion exercises on the ankle. Don't forget to move each toe joint too.