Range of Motion Exercises for Arthritis

Many individuals with arthritis experience gel phenomenon, or morning stiffness. It is more common in rheumatoid arthritis but is seen in other forms of arthritis as well. The cause of this symptom is not really known, but it is thought to be related to inactivity, such as during sleep. During prolonged periods of inactivity, fluid is thought to leak out into the tissues, causing swelling and pain. The swelling, in turn, causes stiffness and pain when you attempt to move the affected joint. The swelling and pain usually dissipate during the course of the day, as movement pumps fluid out of the surrounding tissue and into the veins.

There are strategies you can use that may lessen the discomfort associated with morning stiffness. These include using an electric blanket and wearing stretch gloves on your hands at night to keep your joints warm and to help prevent inflammation. Another valuable strategy is to perform range-of-motion (ROM) exercises.

Simple range of motion exercises can greatly increase your flexibility and joint health.
©2006 Publications International, Ltd.
Simple range of motion exercises can greatly
increase your flexibility and joint health.

ROM refers to a gentle form of exercise that involves moving the joints back and forth, up and down, from side to side, in every natural direction, as far as they can go. The exercises are aimed at increasing the range of motion of your joints so that you can keep moving and ultimately move more comfortably. They also help to increase your flexibility.

ROM exercises can be done on selected joints prior to getting out of bed. For example, you might put your knee joints through their fullest range possible before getting up and putting weight on them. In addition, you may be able to use ROM exercises to keep up flexibility during a flare (an episode in which the joints are hot and painful), although you will have to discuss this with your doctor first. ROM exercises can also be done before more vigorous exercise, to help warm up your joints, and after exercise, to help you cool down gradually.

Keep in mind, however, that ROM exercises should not replace your regular exercise program. These exercises are not meant to strengthen the muscles that support the joints, nor are they designed to do much for muscle endurance. ROM exercises should be done in conjunction with a program of more vigorous exercise that has been tailored to your specific needs.
When performing ROM exercises, keep these thoughts in mind:
  • Begin slowly. Start with five to ten repetitions, if you can, and gradually increase that number.

  • Don't push a joint to the point of pain. If you are experiencing pain, you may have extended your range too far.

  • Remember to breathe regularly as you do the exercises. Do not hold your breath.
The following are examples of ROM exercises that are commonly recommended for people with arthritis. You may want to put only your affected joints through range of motion, or you may decide to work all joints for increased flexibility.

Wrist and Fingers

Always be sure to exercise both hands. You may find it helpful to use a table to support your hands and arms during the exercises.
  1. Relax your fingers, and bend your wrist back and forth as far as possible.

  2. Rest your forearm and hand, palm down, flat on a tabletop. Lift each finger as high as it will go. Also lift the thumb. Then, with your fingers together, lift your entire hand while keeping your forearm on the table.

  3. Open and close your hand, make a fist, then release.

  4. With your hand wide open, touch the tip of each finger to the tip of your thumb. Spread the fingers wide for extended range.

  5. Place your hand palm down on a table, with your thumb extended to the side. One by one, slide each finger over to your thumb until all your fingers are together.
Neck

These exercises can be done while sitting or standing. Remember never to hyperextend the neck directly backward as this puts undue pressure on the cervical spine (upper neck vertebrae).
  1. Turn your head slowly and look over your right shoulder, then over your left shoulder.

  2. Tilt your head to the left, moving the left ear to the left shoulder; repeat to the right. Don't be alarmed if you hear a cracking sound; it is likely the sound made by the normal movement of bone against bone, known as crepitus.
Shoulders
  1. Lying on your back, with your arms at your sides, bend your elbows and try to move your upper arms away from your body until they are at right angles to it.

  2. Keep your arms on the bed throughout the exercise.
Elbows
  1. Lying on your back and keeping your upper arms resting on the bed, bend your elbows at right angles so that your forearms are perpendicular to your body.

  2. Once in this position, rotate your forearms so that you are alternately looking at the palms and backs of your hands.
Back
  1. Stand with your hands on your hips and your feet shoulder-width apart.

  2. Turn your head and shoulders to the right and then to the left. Keep your hips facing forward throughout.
Hips
  1. Sit on the floor with your legs stretched out in front of you.

  2. Roll your legs inward so that your feet point toward each other.

  3. Then roll your legs outward so that your feet point away from each other.
Knees
  1. Lie on the floor faceup, with your legs extended.

  2. Bring one knee up toward your chest and then back down to the floor. Do four repetitions, then switch legs.
Feet/Ankles
  1. Sit on the floor with your legs extended in front of you.

  2. Trace circles in the air with your toes, first clockwise, then counterclockwise. Be sure to rotate your ankles gently. Do several repetitions.
Toes
  1. Sit on the floor, with your legs extended in front of you.

  2. Flex and extend your toes. If your toes are too stiff, use your hands to gently bend the toes up and down.
Now it's time to really break a sweat. In the next section, we will learn how to strength-train if you have arthritis.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.