Physical therapists and other healthcare practitioners prescribe and use range of motion, or ROM, exercises or stretches to facilitate rehabilitation in their patients. ROM exercises reestablish flexibility and full range of motion in joints and muscles before the strength-building phase of the rehabilitation process begins. Practitioners perform passive ROM exercises on patients who cannot do them at all, while patients perform active ROM exercises on their own or with a little assistance.
Lumbar Rotation
This exercise targets the range of motion in your lower back. It can be either a passive or an active ROM exercise. Lie supine on a mat or on a bed with a supportive mattress. Keep your arms relaxed at your sides and the back of your neck long. Press your legs together and draw your knees up so that your feet are flat on the surface. Lower your knees to the right as far as they will go while your shoulders remain stable. Bring your knees back up to the center position and repeat the exercise on the other side.
Chair Stretch
The chair stretch targets the lower back, but also reaches into the mid to upper back. It is an active ROM exercise. Sit sideways in an armless wooden chair, with the chair back to your side. Sit as tall as you can with your feet flat on the floor. Cross your arms over your chest. Bring your chin to your chest, rounding your spine forward through your upper back. Return to the starting position, sitting as tall as you can. Move in the opposite direction, bending your head, neck and shoulders back as far as you can. Sit tall again. Rotate your left ribcage to the right. Re-center your body and rotate your right ribcage to the left. Grow as tall as possible while rotating through the spine.
Knees to Chest
This exercise stretches the lower to mid-back and is a good option for those who want to increase the range of motion in their backs, but don't require passive ROM exercises. Lie on your back on a mat or firm mattress. Keep your arms relaxed at your sides, bend your knees and place your feet flat on the surface. Lift your feet, drawing your knees toward your chest. Place your hands behind your hamstrings, or the backs of your legs. Draw your knees in as far as you can while maintaining stable shoulders. If performing the stretch with both legs is easy, focus on one leg at a time.
Cat-Cow Stretch
The cat-cow stretch is an active ROM exercise that hits every part of the back, but is particularly useful for the mid to lower back. Get into position on your hands and knees on a mat. If you have joint issues, place a rolled-up towel beneath your knees. Your hands should be under your shoulders and your knees should be directly under your hips. Begin with your spine in neutral position. Inhale and round your back up toward the ceiling, pulling your abdominal muscles in and tucking in your tailbone and chin. Exhale, returning to the neutral position. Inhale and arch your spine, taking your tailbone toward the ceiling. Exhale to return to neutral and repeat the sequence.
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