Range of motion, or ROM, exercises promote joint and muscle health while improving mobility and movement. Doing the exercises regularly may make it easier to walk, bend and perform other activities of daily living. Increasing your legs' range of motion may improve your blood circulation, flexibility and help prevent blood clots. The American Council on Exercise says that doing range of motion exercises once or twice daily may reduce stiffness and other symptoms of arthritis.
Lying Down Exercises
Step 1
Lie face up on a mat. Bend your left leg and position your left foot six inches in front of your left hip. Extend your right leg, flex your foot and point your toes toward the ceiling. Lift your right leg 45 degrees toward the ceiling. Lower your leg to the ground and repeat nine more times. Switch legs and do the same with your left leg.
Step 2
Remain lying face up on the mat. Lift your right leg, bend it and pull your knee in toward your chest. Straighten your leg and lower it to the floor. Lift and bend your left leg, then pull it toward your chest. Straighten your leg, lower it to the ground and continue alternating legs until you complete 10 repetitions with each leg.
Step 3
Stay lying face up on the mat. Point both of your feet toward the ceiling. Lift your left leg six inches off of the floor. Move your left leg as far as you can toward the left, then return your leg to the middle. Complete 10 repetitions and then switch legs. Keep your legs straight and your hips and shoulders squared while you do this exercise.
Standing Exercises
Step 1
Stand up straight, bend your knees slightly and rest your hands on the back of a chair. Lift yourself onto your toes, pause for three seconds and lower onto your heels. Lift your toes off of the ground and hold this position for three seconds. Do this 10 times.
Step 2
Keep your hands on the back of the chair. Position your feet shoulder-width apart and straighten your back. Lift your left leg off of the ground and shift your weight onto your right leg. Point the toes of your left foot forward and extend your leg behind you. Lower your leg and complete 10 repetitions, then switch legs. Keep your upper body straight and still while you do this exercise.
Step 3
Stand up straight, position your feet hip-width apart and place your hands on your hips. Lift your right foot off of the ground and shift your weight onto your left leg. Point the toes of your right foot forward and lift your right leg to your side. Lower, repeat and complete 10 repetitions. Do 10 repetitions with your left leg.
References
- Drugs.com: Active Range of Motion Exercises
- American Council on Exercise: Exercise and Arthritis
- The Ohio State University Medical Center: Active Leg Range of Motion: Standing
- The Ohio State University Medical Center: Active Leg Range of Motion
- The President's Council on Physical Fitness and Sports: Exercise: The Key to the Good Life
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