Range of motion exercises keep joints flexible and maintain or improve joint mobility. Range of motion, or ROM, exercises are either active or passive. Active exercises are done by an individual either on his own or with assistance from a helper. Passive exercises are completely done by another person to a patient or client who is unable to do the exercises themselves. Active exercises build strength as well as flexibility.
Ankle and Toe ROM
The ankle and toe joints are the closest joints to the ground and therefore are necessary for important functions such as standing, walking and balancing. Ankles and toes may be exercised actively or passively. ROM exercises include ankle rotations, toe flexion and toe extension. To do ankle rotations, lie faceup on a bed with your ankles hanging off the edge and your knees straight. Either rotate your ankle actively in full circles in both directions, or relax your legs and allow a helper to rotate your ankles for you. A helper can use one hand to hold your ankle and the other to hold the ball of your foot as she rotates your ankle in as large a circle as it can make.
From there, point your feet and curl your toes toward the floor to flex them. Then, pull your feet up and reach your toes toward you to do toe extension. The helper can make this a passive exercise by holding the top of your foot near the ankle with one hand and the ball of your foot with the other. The helper presses your foot down with her palm on top of your toes to flex the toes down. She then places her palm underneath the ball of your foot and presses upward to extend your toes.
Shoulder Flexion And Extension
Active shoulder flexion and extension is an easy exercise you can do from either a seated or standing position. Simply hold your arms in front of you with your elbows straight and interlace your fingers. Drop your arms to point toward the floor. Then, raise your arms all the way over your head, which flexes your shoulders. Extend your shoulders by lowering your arms all the way back down.
To make this a passive exercise, relax your arms at your sides and have a helper lift one arm straight up overhead and back down, and then repeat with the other arm.
Hip Internal Rotation And Adduction
The hip internal rotation and adduction exercise may either be done actively or passively to increase the inward range of motion of the hips. To do this exercise yourself, sit with your back against a wall and extend your left leg straight. Place your right foot on the floor on the inside of your left calf with the knee bent. Alternatively, you can tuck the toes of your right foot under your left knee. Roll your leg outwards on the floor. Hold yourself up with your left hand on the floor. Use your left arm to push inwards from the outside of your right knee. Keep both buttocks on the floor. Repeat on the other side.
For this to be a passive exercise, you must relax your hips. Therefore, lie back with your upper body propped up on some pillows or a reclining bed or chair. Let your helper place your legs in the position described above and press inwards against your bent knee to rotate and adduct your hip. The helper may do both sides.
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