Self range of motion (SROM) exercises for joint movement flexibility

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Self range of motion exercises are used when one limb (the affected limb) is unable to complete range of motion exercises independently.

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.
2. Move slowly and smoothly (controlled movements).
3. Breathe while you exercise and count out loud.
4. Begin exercises slowly, doing each exercise a few times only and gradually build up to more.
5. Try to achieve full range of motion by moving until you feel a slight stretch - don't force it.
6. Stop exercising if you have severe pain.

shoulder flexion shoulderflexionshoulderextension

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.

shoulderadductionshoulderabductionshoulderabduction

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 rotationshoulder rotationshoulder rotation

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 elbow extension

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.

supinationpronation pronation supination

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 wrist extensionwrist flexion extension

Wrist flexion and extension

Begin by interlocking your fingers or grasp your affected hand. Slowly bend your wrist forward, then backward.

ulnar radial deviationulnar radial deviation

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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