Joint range of motion exercises need to be included in your exercise and/or physical activity routine. The exercises help to keep your joints from becoming stiff and assist you in leading a more fulfilling, functional life. Make certain you breathe normally while doing these exercises, states the National Institute on Aging. Keeping your joints flexible will lessen your chances of injury and will help you to lead a more independent life.
Ankle Stretching
Do an ankle stretch that starts with you sitting in a firm chair. Slide your body to sit securely toward the front edge of the chair, states the National Institute on Aging. Stretch your legs and place them in front of you, with your heels touching the floor. Slowly bend your ankles and point your toes toward you. Hold this position for 10 seconds. Return your ankle to the original position. Relax for five seconds. Bend your ankle and point your toes away from you. Hold this position for 10 seconds. Return your ankles to the original position. Relax five seconds. Repeat this exercise five times.
Quadriceps Stretching
Start improving your knee joint's flexibility by doing quadriceps stretching. Hold on to either a wall or the back of a firm chair for balance, states the American Academy of Orthopedic Surgeons. Lift your right foot up toward your buttocks. Grab your ankle with your right hand and gently pull your heel closer to your body. Do not twist or arch your back. Hold this stretch for 30 seconds. You will feel the stretch in the front of your thigh. Slowly return your leg to the standing position. Relax five seconds. Repeat this exercise 10 times. Do the same with your left hand grabbing your left ankle.
Shoulder Stretching
Take a break from sitting at your desk and increase your shoulder's range of motion. Either stand up or sit upright in your office chair. Place both arms at your sides, states the physical therapy site nismat.org. Lift your shoulders up toward your ears. Hold this position for five seconds. Slowly roll your shoulders backward. Make a circular motion with your shoulders. Make certain to keep your elbows straight. Repeat this exercise 10 times. Return your shoulders to the original position. Do a variation on this known as a scapular rotation. Bend your elbows to 90 degrees while keeping both of your arms at your sides. Gently squeeze your shoulder blades together. Hold this position for 10 seconds. Return to the original position. Relax for five seconds. Repeat 10 times.
Hip Stretching
Your hips will benefit from joint range-of-motion exercises. Lie on your back on a comfortable surface, states the National Institute on Aging. Bend your knees. Keep your feet flat on the floor. Do not lift your shoulders during this exercise. Slowly lower your right knee as far as possible. Keep the soles of your feet together as you do this. Hold this stretch for 20 seconds. Slowly bring your knee back to the original position. Relax for five seconds. Repeat this exercise five times. Do the exercise again with your left leg.
