Joint motion refers to the normal motion range of a specific joint, which has different motion angles. The exercise that involves each and every joint is call rang of motion (ROM) exercise.
Patients in long-term hospitalization or with joint diseases, such as rheumatoid arthritis and being stationary for a long time, may have muscular dystrophy, stiff joint, and respiratory or circulatory system disorders. These complications may be improved or prevented by early intervention of exercise in-bed or off-bed activity plans. Range of motion exercise is one of the exercises that can make every joint active to increase joint mobility and muscle strength.
Head Exercises(no cervical vertebra injuries)
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Shoulder Exercises(no pain in shoulders)
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Lower your head 10 times
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Tilt your head back 10 times
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Tilt your head to the left 10 times
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Tilt your head to the right 10 times
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Put your arms out in the front and raise up 10 times
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Put your arms out on the sides and raise up 10 times
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Put your arms out on the back and raise up 10 times
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Put your arms out in the front and move to the left 10 times
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Put your arms up and cross your arms 10 times. Put your arms down wards and cross your arms 10 times.
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Cross your arms on the chest and put hands in the armpits with elbows bent to 90 degrees and twist your shoulders 10 times to the right and left respectively.
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Torso Exercises(no lumbar spine injuries)
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Hip Exercises(no surgery in the hips)
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Lean forward 10 times
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Lean backward 10 times
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Lean sideway to the left 10 times
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Lean sideway to the right 10 times
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Twist your body to the left 10 times
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Raise your thighs 10 times (lie on the back)
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Open up your thighs 10 times (lie on the back)
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Lift up your thighs backward 10 times (lie on the back or standing)
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Twist your thigh to the left 10 times
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Twist your thigh to the right 10 times
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Close your thighs 10 times
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Knee Exercises
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Ankle Exercises
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Pull your feet and bend backward 10 times
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Point your feet down and push down 10 times
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Pull your feet inward to the left 10 times
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Pull your feet outward to the right 10 times
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Elbow Exercises(no pain in the elbows)
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Wrist Exercises(no pain in the wriss)
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Bend your elbows 10 times
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Straighten your elbows 10 times
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Bend your elbows to 90 degrees with palms up and palms down, 10 times respectively
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Palms down
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Bend wrists upward 10 times
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Bend wrists downward 10 times
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Bend wrists to the left 10 times
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Bend wrists to the right 10 times
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Finger Exercises
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Make both hands into fists 10 times
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Open up all the fingers 10 times
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Touch index finger, middle finger, ring finger, and pinky with your thumb, 10 times each.
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Hold fingers tight together 10 times
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Spread fingers out 10 times
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Should you have any questions regarding range of motion exercises or pain, please consult with your physician.