How to Extend Range of Motion

Increasing range of motion can be difficult after an sprain or strain, especially if you don't go to a doctor. These small steps can increase your range of motion to an extent, but are not to be used to go beyond your natural limitation.

Instructions

Difficulty: Moderate

1. Begin with stretching exercises to warm up the affected area.
2. Move the affected joint to the point of resistance and hold for approximately 10 seconds. Repeat three to four times.
3. After you release the joint, hesitate for a second and then return to the point of prior resistance. Push past that point a little bit. With every release and return your range of motion should extend a small amount. Don't push. The body will only go so far.
4. Repeat this process two or three times a day. After each session, remember to cool down with some stretches.

Tips & Warnings

• Listen to your body.
• Don't over extend. Remember your limits.
• Check with a physician or a physical therapist if you experience pain or discomfort.