How to Learn Easy Upper Extremity Range of Motion Exercises

Exercise and Arthritis Considerations

When someone has arthritis, the joints are prone to becoming swollen and painful. Upper extremity range of motion exercises are especially important for arthritis patients. The University of Washington warns that while housework, stair climbing, dressing, lifting, bathing and other daily activities involving movement are important, they do not replace the need for full range-of-motion exercises. UW further notes that such daily care activities can provide plenty of movement, but not the complete movement covered in rehabilitative exercises.

Neck Range-of-Motion Exercises

A simple range-of-motion exercise for the neck can be done without the aid of a physical therapist in most cases. Slowly turn your head to the left, and then to the right. Repeat this at least two times.

Another one for the neck is to tilt your head toward your right shoulder, then to the left. Repeat this exercise at least twice.

As with any exercise, never force a movement. This is especially critical when it comes to the neck area.

Exercises for the Fingers

A very basic range-of-motion exercise for your fingers is to slowly open and close them. You can either clench your fingers toward the palm of your hand, or widen the fingers in their normal position from left to right.

Another good exercise for the fingers that can also be a self-pampering ritual is the self-massage. Massage each hand individually. You may wish to use a lotion or preferred massage oil, though this is not necessary. Being sure not to neglect the area between each fingers, and going slowly is the ideal way to not only benefit from, but also to enjoy this special exercise.

Chest and Torso Exercise

Many people can do chest and torso exercises to improve their range-of-motion. Prepare for this by sitting upright in a chair, preferably not a recliner.

Put your hands on your waist, like you’re impatiently waiting for someone. Tilt your upper body to the left, then come back to your normal “centered” body position. Then move your upper body slowly to the right, coming back to center.

To add more depth to this exercise, exhale when you’re moving downward and inhale as your body travels upward.

Be sure not to force yourself to hold your head up, let it be as natural as possible. Likewise, try not to tilt your upper body forward as you complete the exercise.

An Exercise for the Neck and Chest

This is one of the best upper extremity range-of-motion exercises for the neck and chest. Slowly drop your chin to your chest, then slowly lift up your head to its normal position. Repeat several times. If you’re the caregiver of a handicapped patient, this is one you can easily do for him or her.

References

“UW Medicine: Arthritis and Exercise." https://www.orthop.washington.edu/uw/livingwith/tabID__3376/ItemID__83/PageID__87/Articles/Default.aspx

“Drugs.com: Passive Range of Motion Exercises”

https://www.drugs.com/cg/passive-range-of-motion-exercises.html