Active range of motion, ROM, exercises take your body through its natural movements. Performed under your own power, these exercises can help prevent joint stiffness and muscle atrophy. These exercises are often recommended after an injury or surgery, as well as in degenerative bone disorders like osteo- or rheumatoid arthritis. Talk to your doctor about these exercises before beginning, and consult a physical therapist or personal trainer for correct technique.
Front Thigh Muscles (ref 2)
Your knee joint is a junction for several muscle groups, including the front thigh muscles, or quadriceps. Certain active ROM exercises focus on strengthening these muscles, which work to straighten your leg. Strong quadriceps can improve walking, running and other activities, as well as potentially prevent knee injuries. ROM exercises for quadriceps can be performed standing or sitting, depending on your abilities. While seated in a chair, place both feet flat on the ground. Raise one leg slowly until it is straight and parallel to the floor. Hold for five to 10 seconds before lowering it to the starting position. Repeat the exercise up to 10 times before switching legs.
Knee Flexion Exercises
Your knee is also involved in flexion, where the lower leg bends back toward the thigh. This movement is also a fundamental part of bipedal motion, targeting the back thigh, or hamstring, muscles. An easy way to practice flexing your knee is lying on your back on the floor or a bed. Begin with both legs straight. Bend one knee slightly, placing your heel on the floor or bed. Slowly slide the heel up toward your body, stopping when you feel mild tension. Hold this position for one to two minutes. Return to the starting position, and repeat 10 times before switching to the opposite leg.
Marching in Place
An exercise that slightly flexes the knee while focusing on the front thigh muscles is marching in place. Lifting your knee up toward your chest, while either sitting or standing, works tendons that attach to the knee joint in the front and back of the thigh. Sit with both feet on the floor, or stand while holding a chair for balance. Raise one knee up, bending it slightly before slowly lowering it back to the starting position. Repeat the action with both legs.
The Bicycle
Pedaling on a bike forces your knee to perform its full range of motion. If biking is not an option, simulating a bicycle's pedaling revolution with your legs is an active ROM exercise. Lie on your back, propping yourself up on your elbows, or lie with your back on the floor. Bring your knees into your chest while pulling your navel in slightly to engage your abdomen. Straighten the right leg, keeping the left bent, and begin "cycling" with your legs in the air. Move slowly at first, gradually building speed. Perform the exercise for 30 seconds to one minute.
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