Range Of Motion & Weightlifting Exercises

Range of motion refers to the movement and distance covered by a joint. Arthritis, joint disorders, muscular stiffness and inactivity impair range of motion. Range of motion exercises strengthen the joints and muscles, helping return them to their normal state of functioning. Range of motion exercises improve joint and muscle flexibility, increase blood and oxygen flow and may help prevent blood clots, according to Drugs.com. After you achieve full range of motion with the exercises, add weights to your routine for additional strength gains and to increase bone density.

External Shoulder Rotation

External shoulder rotation strengthens the anterior deltoids, located on the front of the shoulders. This exercise moves your muscle through its full range of motion, laterally rotating it away from your body. Hunched posture, typical while typing on a computer, tightens this muscle. External rotation lengthens the muscle, while the weights strengthen it. Hold a light dumbbell in your right hand, stand up straight and tighten your abdominal muscles. Stand your feet hip-width apart and bend your knees slightly. Bend your right arm and tuck your upper arm against your right side. Lift your right hand until your forearm is parallel to the floor; in correct position your right arm will form a 90 degree angle. Straighten your wrist and point your knuckles away from your body. Slowly, rotate your right hand 45 degrees to the right. Return to the start position and repeat until you complete your desired amount of repetitions. Keep your upper arm tucked to your side throughout the entire movement to isolate your deltoids. Do the same with your left arm.

Hip Flexion

Hip flexion range of motion challenges the hip flexors, which are responsible for pulling the knee up and toward the body. Gains in hip flexor range of motion may improve athletic performance and posture. Persons with a flat back, or posterior pelvic tilt, often have weak hip flexors. Once you achieve complete range of motion, wear ankle weights to gain additional benefits. Lie supine on a mat, straighten your legs and move them next to each other. Press your lower back against the mat, pick up your right leg and point your toes away from your body. Bend your right knee and pull it as close as you can toward your chest. Straighten your leg and lower it toward the ground; start another repetition before your leg touches the floor. Repeat until you complete your desired amount of repetitions and then do the same the with your left leg.

Foward Arm Reach

The forward arm reach improves arm and shoulder range of motion. Tight shoulders make it difficult to reach overhead; this exercise increases shoulder and arm mobility while reducing joint and muscular stiffness. Master complete range of motion, then add light free weights to the exercise. Stand up straight, hold a weight in each hand, adjust your feet so that they are hip-width apart and bend your knees slightly. Hang your arms by your side, bend your elbows slightly and turn your palms toward one another. Bending your elbows prevents shoulder and elbow strain during this exercise. Slowly, lift the weights in front of your body, toward the ceiling. Stop when you are unable to lift them any higher. Lower to start and repeat until you complete your desired amount of repetitions.