Arthritis is a condition that affects the musculoskeletal system that causes pain in the joints, stiffness and inflammation. While there are more than 100 medical conditions that are considered arthritic, osteoarthritis and rheumatoid are the most common. Active range of motion exercises can help to loosen up your joints, resulting in less stiffness and pain. Active range of motion exercise also help to promote normal function of your joints.
Wrist
This exercise can help to loosen the joint at your wrist area. Place your arm on a table or desk with your hand freely hanging over the edge. Gently and in a slow motion, bend your wrist up and down without causing pain. Then starting in the same position, rotate your hand in a circular movement to the right, then to the left. Perform these movement five times with each hand and gradually increasing up to two sets of 10 repetitions with each movement.
Forearms and Wrist
This exercise can help to add flexibility to the joints at your elbow and wrist. Stand with your arms close to your side and bend your arm up at the elbow. Slowly rotate your hand so your palm is facing up. Then reverse the rotation so your palm is facing down. Perform this movement five times with each arm, slowly working up to two sets of 10 repetitions.
Elbows
This exercise can help to loosen up the joint at your elbow area. Stand with your arms hanging at your sides. Bend your elbow up and touch your shoulder with your hand, then return to starting position. Repeat this movement five times with each arm, slowly working up to two sets of 10 repetitions.
Shoulders
This exercise can help to loosen up the joint at your shoulder area. Stand straight up with your arms at your sides and palms turned in toward your body. Then with your elbows straight, raise your arms up in front of you to the ceiling while giving a gentle stretch. Slowly lower your arm to the starting position. Repeat this exercise five times with each arm, slowly increasing to two sets of 10 repetitions.
Hip and Knees
This exercise can help to loosen the joints in your hip and knee area. Start by lying flat on your back on the floor, and slowly bring your leg toward your chest area bending your hip and knee. Gently bring your leg back to the starting position and repeat. Repeat this exercise five times with each leg, slowly increasing to two sets of 10 repetitions.
Ankle Pumps
While sitting on the floor slowly and gently extend your foot by pointing your toes down and then flex your foot back up. Perform this pumping action gently five times with each foot and increasing to 10 times.
