Range of motion exercises are a gentle form of exercises in which the joints move in all natural directions, with the maximum possible amplitude, without causing pain. They aim to increase the limits of joint movements to maintain their mobility and allow them to move more comfortably. In addition, they also help increase your flexibility and are essential, along with strengthening and aerobic exercises, in arthritis joint care.
For best results, perform the exercises smoothly, steadily, and slowly. Avoid jumping, jolting or stretching. Do not hold your breath. Breathe as naturally as you can. Begin by doing each exercise five to ten times when possible, and increase repetitions gradually. If any exercise causes chest pain, any other pain or shortness of breath, stop immediately. And do not force your joints to the point of pain. When they are inflamed, it is best to skip the exercises and rest until the inflammation improves. If you have any questions, ask your doctor or physiotherapist.
Exercises that relieve pain
Wrists and fingers
Do these exercises with one hand and then with the other. You may find it helpful to use a table to support your hands and arms during these exercises.
Relax your fingers and flex your wrist back and forth as much as possible.
Rest your arm and hand, palms down, stretched out on the table. One at a time, lift your fingers as far as you can as you keep your other fingers on the table. Do not forget to do the same with your thumb. Then, with your fingers together, raise your whole hand while holding your forearm on the table.
Open your hand and then close it, form a fist and release.
With your hand wide open, touch the tip of each finger on the tip of the big toe. The further the fingers move, the greater the extension reached.
Place your hand, palms down, on the table and your thumb extended to the side. One by one, slide each finger over the big toe until they are all together.
These exercises can be done standing or sitting. Never extend your neck back too directly as this puts unnecessary pressure on the top of your spine.
Turn your head slowly and look over your right shoulder. Then do the same on the left shoulder.
Tilt your head to the left, moving your left ear toward your left shoulder and repeat the same on the right side.
Lie on your back with your arms at your sides, bend your elbows and try to move the arm (not the forearm!) Away from the body until it forms a right angle. Keep your arms on the bed or on the floor during this exercise.
Lying on your back and with your arms on the bed or on the floor, flex your elbows at right angles so that your forearms are perpendicular to your body. When in this position, rotate your forearms so that you alternate the look on the palms and backs of your hands.
Stand with your hands on your hips and feet separated by the same distance that separates the shoulders. Rotate head and shoulders to the right and then to the left. Your hips should be facing forward throughout the exercise.
Sit on the floor with your legs stretched forward. Turn your legs in so that your fingers and toes point at each other. Then rotate your legs outward, causing your toes and feet to point to opposite directions.
Lying on your back with your legs extended, bring one knee up toward the chest and then return it to the starting position. Repeat this four times and then do the same with the other leg.
Feet / Ankles
Sit on the floor with your legs outstretched. Make circles in the air with the toes of your feet, first clockwise and then counterclockwise. Remember to spin your ankles lightly. Make several rotations in each direction, with one foot at a time.
Sit on the floor with your legs outstretched. Flex and extend your fingers. If your fingers are too stiff, use your hands to fold them up and down gently.
Until a cure is found, patients with arthritis should find a way to cope with the disease. So, use our tips and suggestions to reduce the pain.