What is range of motion exercises?

Range of Motion Exercises

Increasing your range of motion

These types of exercises help keep you flexible and can improve your range of motion in a joint. They can help prevent stiffness, injury, and more damage to your joints.

Here are some ideas.

  • Move each joint.

    Move your joints as far as you can in each direction without causing pain, 8 to 12 times each day. Remember to do all the little joints too, such as those in your fingers.

  • Do long, slow stretches.
    • Stretch slowly. Stretching is not about going fast or making sudden movements.
    • Don't push or bounce during a stretch
    • Hold each stretch for at least 15 to 30 seconds, if you can. You should feel a stretch in the muscle, but not pain.
    • Breathe out as you do the stretch. Then breathe in as you hold the stretch. Don't hold your breath.
  • Try exercises that target a certain joint.

    For example, if you have arthritis in your knee, try some stretches for the legs, such as the calf stretch, quadriceps stretch, and hamstring stretch.

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