Top Active Range of Motion Exercises For Upper and Lower Body
Top Active Range of Motion Exercises For Upper and Lower Body
Are you familiar with someone who complains of stiffness, tired legs, or aching ankles when getting out of bed? These symptoms are common signs of past injuries and ageing. A decreased range of motion at a joint could lead to many problems. These can include functional disability and psychological fears.
The individual performs an active range of motion (AROM), exercises using only their strength and power. A trained physiotherapist will recommend these exercises to help increase joint flexibility and overall functionality. We have already discussed the benefits of active range motion exercises. Below are a few simple exercises to do.
Benefits
AROM exercises can be very beneficial if your joint movement is reduced. These are some of the benefits:
Joint motion range increases
Functionality is increased
Maintains and improves joint integrity
Improves movement efficiency
Independence increases
Upper Body Exercises:
Start position:
You can sit or stand in a comfortable place.
Face forward
The shoulder should be straightened and relaxed.
Forward and backward movement:
Gently bend your head so that the chin touches the chest. Return the chin to its original position. Turn your head towards the ceiling, and tilt your head backward.
Head side-to-side movement:
To tilt the head towards the side:
Bring the ear towards your shoulder.
Don’t raise your shoulder towards the ear.
Return to the original position.
Head turns
To look at the shoulder, turn your head. To touch the shoulder, tilt your head so that the chin is down. Then, go back to the original position.
Shoulder & elbow exercises:
Start position:
You can stand or sit in a chair with no arms.
Keep your arms straight and to the side.
The palms should face the body.
Move up and down:
Move your arm forward, then raise it over the head so that the inner arm touches your ear. Lower the arm to the side. Return the arm to its original position by bringing it as far back as you can behind your body.
Shoulder side-to-side movement:
Lift the arm to the side, then raise it as high as you can. Then, return the arm to the side. Reach for the opposite shoulder and bring the arm to the side.
Shoulder rotation
Lift your shoulders towards the ears. Restore them to their original position, and then relax your shoulders. Retract your shoulders. Relax them once more. Then roll your shoulders in a circular motion. Next, do the opposite.
Elbow bends
Bend your elbow while keeping your palm in front. Return to the original position by touching the shoulder with your fingertips.
Arm, wrist, and hand exercises:
Start position:
Sit down.
Place your forearm on a flat surface such as a table or table by bending your elbow. Keep your wrist loosely crossed over the side.
Wrist bends:
The fingers should point towards the ceiling. Next, bend your hand so that the fingers point towards the ceiling.
Wrist rotation
Then move the hand side to side. Next, roll your hand in a circular motion in either direction. Repeat the process in the opposite direction.
Palm up/down movement:
Keep your elbow straight, but bend it to the side. Face your palm down. The palm should face up towards the ceiling. Turn the palm, so it faces downward.
Hand- and finger exercises:
Start position:
You can either sit or stand.
Place your hand in front.
Finger bends:
Relax your hand by making a tight fist.
Finger spreads:
Spread your fingers out and bring them back together.
Finger-to-thumb movement:
One at a time, touch each fingertip to your thumb’s pad.
Thumb-to-palm movement:
Place the thumb across your palm and move it. Repeat the motion with your thumb.
Lower Body Exercises
Hip, knee, and hip exercises:
Start position
Place your legs extended on the bed.
Slowly bend your hips and knees. Straighten your leg and return to the original position.
Leg lifts:
Lift the leg to 300. Keep it there for a few seconds, then get back to your bed.
Side to side movement:
With toes pointed up towards the ceiling, flex your foot. Then, move the leg as far as possible and return to the original position.
Leg movement:
Place the leg straightening on the bed. The leg should be positioned in the middle of the bed so that the big toe touches it. Next, roll your leg out so that the big toe touches the bed.
Move-in and out:
Place your back on the bed. Place your knee on the back of the bed so that your foot rests flat against the surface. Slide your heel towards your buttocks, then return to the original position.
Foot and ankle exercises:
Start position:
Place your feet on the ground and sit down in a comfortable chair.
Ankle bends:
Keep your toes on the ground and elevate the heel as high you can. Keep the heel lowered and the toes on the ground.
Ankle rotation
Lift your foot off the ground. Then move the ankle in a circular motion and do it again in the opposite direction.
Toe bends:
Straighten your toes towards the bottom of your foot. Straighten them. Straighten them and curve them toward the ceiling. Next, straighten them.
Toe spreads:
Place the toes on a plate. Reassemble them.
Avoid jerky or fast movements. Smooth and gentle movements are best. If you feel pain or discomfort during the exercise, contact your physiotherapist.
For more information visit on Sarwarpro
Comments