Range of motion exercises lubricate the joints, maintaining mobility, reducing joint pain and swelling, as well as reducing the risk for injury. Range of motion exercises can assist individuals recovering from an injury, those with arthritis or bedridden individuals. Supine range of motion exercises can be completed one to two times a day to improve joint mobility.
Heel Slides
Heel slides are an active flexion and extension exercise that promotes range of motion in the knee joint. Lie on your back with your hands out to your side, and slowly slide your heel along the floor toward your buttocks until a slight tension is felt. Hold that position for one to two minutes before slowly sliding your heel down until your leg is straight again. Repeat this exercise 10 times.
Supine Leg Hangs
Supine leg hangs are a passive flexion range of motion exercise for the knee joint. Lie on your back with your knee bent and hands grasping your thigh. While relaxing your muscles, slowly pull your thigh toward your chest and allow your knee to hang for several minutes before straightening it again. Repeat this exercise five times.
Supine Rotator Cuff
The rotator cuff consists of four small muscles in the shoulder joint that are used for stability. Rotator cuff muscles often are injured because they are small and usually neglected in training. To perform this exercise, lie on your back with your arms bent at 90 degrees with your forearms vertical. Slowly rotate your forearms backward until they touch the floor, pause for a moment before returning to starting position.
Supine Shoulder Flexion
Controlling and restricting movement in the shoulder helps decrease the possibility of shoulder injury and pain, according to the American Council on Exercise. For this exercise, lie on your back with arms out to your side and knees bent. With arms extended out to the side, slowly lift and rotate your arms above your head without arching your back. Hold the position for 30 seconds before returning to starting position.
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