Range of motion is the amount that you are able to move any given joint. Your joints are the areas of the body that allow for bone on bone movement. This movement can be restricted by bone mobility as well as the soft tissue surrounding the joint. Injury is a primary culprit in creating these restrictions. Stretching exercise can increase range, allowing for normal function in your daily activities.
Stretching
Step 1
With your face straight ahead, lean your right ear gently toward your right shoulder, and hold for 10 seconds. Repeat this to the left side.
Step 2
Rotate your head to the right, gently stretching as far as comfortable, and hold for 10 seconds. Repeat this to the left side.
Step 3
Hold a towel by each end. Rotate your right arm behind your back and to the inside. Lift your left arm overhead, and gently pull the towel, stretching the right hand up toward the left shoulder blade. Hold this for 10 seconds. Repeat on the opposite side.
Step 4
Hold a broomstick with both hands about shoulder width apart, palms downward. Keeping your arms straight, raise your hands as high overhead as you can. Stretch gently behind the head in this overhead position and hold for 10 seconds.
Step 5
Stand facing the wall with your right arm straight out to the side and parallel to the floor. Keeping your arm against the wall, rotate to your left so that your back is moving toward your right arm. Gently stretch in this position for 10 seconds. Repeat with the left arm.
Step 6
Sitting on the floor with your legs straight in front of your, stretch gently toward your toes. Hold this for 10 seconds.
Step 7
Stay seated but bend your knees and put the soles of your feet together. Gently push your knees toward the floor. Hold this for 10 seconds.
Step 8
Rotate your upper body to the right as far as comfortable and stretch for 10 seconds. Repeat by rotating to the left side.
Step 9
Stretch your legs out straight again and wrap a towel under your right foot, holding an end in each hand. Gently pull your toes toward you and stretch for 10 seconds.
Tips and Warnings
- Hold all stretches in a gentle non-bouncing stretch. Begin with as little as one repetition, but increase as tolerated with a goal of 10 per exercise.
- If you experience joint pain or aggravation, seek medical attention. Do not attempt to increase beyond normal range of motion.
Things You'll Need
- Wall
- Towel
- Broomstick
