Upper Extremity & Range-of-motion Exercises

Your upper extremity includes your shoulder, arm, wrist and hand. You may take this part of your body for granted -- at least, until something goes wrong. Injuries, overuse and conditions such as arthritis can limit the range of motion in your upper extremity. To increase your flexibility, you can do exercises on your own, but you may need a physical therapist to assist you. Be sure to check with your doctor before you begin any range-of-motion exercises.

Forearm Rotation

This standing exercise increases mobility in your forearms, according to the Ohio State University Medical Center. Stand up straight with your arms down at your sides. Keeping your upper arms close to your sides, bend your elbows so your forearms are parallel to the ground. Turn your hands so your palms face upward. Next, slowly rotate them so your palms face down. Do a total of 10 repetitions.

Arm Dangle

The American Academy of Family Physicians recommends this exercise to alleviate shoulder pain. Stand up with your knees relaxed, but not bent. Lean over a little and place the hand of your pain-free arm on the edge of a table. Let your painful arm dangle toward the floor. With the dangling arm, draw small circles parallel to the ground. Go on to draw larger circles. Do this for 30 seconds, rest and then change direction for another 30 seconds.

Wrist Stretch

Ohio State University recommends a couple of exercises that benefit your wrists. Rest your right forearm on a table, with your right hand hanging over the edge. Bend your right wrist up and down as far as you comfortably can. Do this for 20 seconds and repeat with your left hand. Place your right hand in the same spot for another exercise. Rotate your wrist in circles to the right for 10 seconds and to the left for another 10. Repeat with your left hand.

Bending Fingers

This exercise is good for your hands and fingers, according to the University of Washington Medical School. Sit up straight in a chair with your hands in your lap. With palms facing up, bend your fingers to make a fist and straighten them. Repeat 10 times.