Range-of-motion (ROM) exercises

About ROM exercises

ROM exercises reduce stiffness and help keep your joints flexible. The "range-of-motion" is the normal amount your joints can move in certain directions. If your joints are very painful and swollen, move them gently through their range of motion.

Exercise tips

These exercises can help keep your joints moving. Follow these tips to get the most benefit:

1. Do these once or twice per day.

2. Do each exercise 3 to 10 times.

3. Move SLOWLY! Do not bounce.

4. Breathe while you exercise. Count out loud.

5. Begin exercises slowly doing each exercise a few times only and gradually build up to more.

6. Try to achieve full range of motion by moving until you feel a slight stretch, but don't force a movement.

7. Do not try to help others do their exercises by moving their arms or legs if you are not a qualified professional.

8. STOP exercising if you have severe pain. Deep joint pain and sharp pain in particular should be avoided. Some muscle fatigue or tiredness are expected with an exercise program particularly at first.

If you have arthritis, you should try to move your joints through their full range of motion every day. Daily activities such as housework, climbing stairs, dressing, bathing, cooking, lifting or bending DO NOT usually move your joints through their full range of motion. They should NOT replace the therapeutic exercises your provider recommends for you.

Adapted from source: