How to Do Range of Motion Exercises for Arthritis

The word arthritis means joint inflammation and it affects joints and the tissues around the joints. Years ago, experts felt that exercise could harm people with arthritis, but now doctors and therapists recommend exercises that can help people without causing damage. Range of motion exercises help keep joints flexible enough to perform daily activities. Such exercises can help ease the depression that often accompanies the pain and limitations that patients may experience with arthritis.

Instructions

1. Experiment with exercising at different times of day. Some people are more energetic in the morning and do range of motion movements to loosen them up for the day. Others prefer their gentle range of motion exercise in the evening to keep them loose in the morning. Don't do any exercises immediately after a meal or just before bedtime.

2. Start your range of motion exercises with simple head turns. Look straight ahead, then look over one shoulder for several seconds, look front again and repeat to the other side. Don't force your head to either side. Start with five turns on each side.

3. Do this simple hand moment during the day whenever you think of it: open your hand with fingers straight, then slowly bend each finger inward until you have made a fist. Hold for several seconds, then open your hand again. Repeat with the other hand.

4. Move your shoulders slowly and gently in a circular motion, front to back, then back to front. Start with three circles in each direction.

5. Poise your arms together, palms facing each other, then raise them over your head in a "diving" position. Raise one arm at a time if doing both together is too difficult.

6. Raise one arm and try to pat yourself on the back. Bend the other arm behind you and try to touch the fingers of both hands. Don't force the move. Hold for 3 seconds, then alternate arm positions.

7. Do a "weightless" biceps curl by placing your arms flat and forward, palms down, then raise your hands to your shoulders, palms facing inward, until your fingers touch your shoulders.

8. Do a slow-motion wrist flap by sitting or standing with your elbows at your side. Bend your wrists palm up, then down.

9. Try a leg bend while you are seated by bending one knee and putting your heel under your chair, then straightening the leg out in front. Alternate legs several times. Then, while you are seated, extend one foot in front and move it in a circle several times. Alternate with the other foot.

Tips & Warnings

• As with any exercise program, always consult your physician before beginning.