Self range of motion (SROM) exercises for joint movement flexibility
The unaffected limb is used to help the affected limb with the self range of motion exercise.
The following self range of motion exercises can help keep your joints moving.
Follow these tips to get the most benefit.
1. Do each exercise 15 times, two to three times a day.
Shoulder flexion and extension
Interlock your fingers or hold the wrist of your affected arm. Raise your arms forward and upward. Keep elbows as straight as possible. Slowly lower arms toward the floor.
Shoulder adduction and abduction
Hold the affected arm as if cradling a baby by supporting the elbow, forearm and wrist. Slowly move both your arms to the side and up toward shoulder height. Slowly rock your arms side to side.
Shoulder internal and external rotation
Interlock your fingers or hold the wrist of your affected arm. Put your affected arm at your side with your elbow bent at 90 degrees. Slowly move your forearm across your stomach. Slowly move your forearm away from your body. Keep your elbow at your side.
Elbow flexion and extension
Interlock your fingers or hold your wrist of the affected arm. Straighten your arms. Slowly bend your elbows to bring your hands to your chest. Then straighten your arms and repeat.
Pronation of supination of the hand
Begin by interlocking the fingers or hold the wrist of the affected arm. Place the affected arm with the palm of your hand facing up. Slowly rotate the palm of your hand downward.
Wrist flexion and extension
Begin by interlocking your fingers or grasp your affected hand. Slowly bend your wrist forward, then backward.
Ulnar and radial deviation
Begin by interlocking your fingers or grasp your affected hand. Slowly bend your wrist toward you and then away from you.
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