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How to Perform Active Range of Motion Exercises

You may need to do active range of motion exercises when you are weak due to an illness, arthritis, or surgery. These exercises may keep your joints from getting stiff and may help speed healing. They take a joint through its natural range of motion, without assistance. Check with your doctor before doing these exercises if you have a fracture, wound, or heart problems.

What You Will Need

  • An appointment with a physical therapist or occupational therapist who can teach you active range of motion exercises
  • A soft surface to lie on when you exercise, such as carpet or an exercise pad
  • A chair

Steps to Take

Repeat the motion 3 to 5 times for each exercise. Do them 1 to 2 times a day, at least 3 times per week.

  1. How to Do Acvitive Motion Exercise_1aHow to Do Acvitive Motion Exercise_1bHow to Do Acvitive Motion Exercise_1dHow to Do Acvitive Motion Exercise_1c Neck —a) Look up, down, and side to side. b) Bring your right ear toward your right shoulder, then your left ear toward your left shoulder.
  2. How to Do Acvitive Motion Exercise_2aHow to Do Acvitive Motion Exercise_2bHow to Do Acvitive Motion Exercise_2c Shoulders (lying down or standing) —a) Bring your arms overhead, then return to your sides. b) Bring your arms out to side in a “T” position, then back to your sides. c) Bring your hands up behind your head with elbows bent, then lower your hands behind your low back.
  3. How to Do Acvitive Motion Exercise_3aHow to Do Acvitive Motion Exercise_3b Elbows —Bend and straighten your arms.
  4. How to Do Acvitive Motion Exercise_4aHow to Do Acvitive Motion Exercise_4b Forearms —Bend your elbow, bring palm up toward the ceiling, then turn palm down toward the floor and lower your arm.
  5. How to Do Acvitive Motion Exercise_5aHow to Do Acvitive Motion Exercise_5b Wrists —Make circles with wrist. Keep your arms still.
  6. How to Do Acvitive Motion Exercise_6aHow to Do Acvitive Motion Exercise_6b Fingers —a) Make a fist then relax. b) Touch each finger to the thumb.
  7. How to Do Acvitive Motion Exercise_7aHow to Do Acvitive Motion Exercise_7b Legs —a) Lie on your back with one knee bent. Lift the other straight leg up toward the ceiling and back down. b) Lie on your back with legs straight. Slide one leg out to the side and return it to the middle. c) Roll your feet in and out.
  8. How to Do Acvitive Motion Exercise_8a Knees —Sit with your thigh on a chair. Straighten and bend your knee one at a time.
  9. How to Do Acvitive Motion Exercise_9aHow to Do Acvitive Motion Exercise_9b Ankles —Sit in chair with your heels on the floor. Lift your toes up and down, then lift your heels up and down.
  10. How to Do Acvitive Motion Exercise_10 Feet —Curl your toes up and down, then try to spread them apart.

Common Questions

Q. Are active range of motion exercises the same as stretching?

A. No. Active range of motion exercises only maintain the available range of motion of the joint.

Q. When do you stop an exercise?

A. Stop an exercise if you feel weak, light-headed, or if you have pain. You may need to rest for a short time. If you have a muscle spasm or tightening of the muscles around a joint, apply slow and steady gentle pressure to the area until the muscle relaxes.

Q. What should you do if you are unsure how to start the exercises?

A. Think about your goals and speak with your doctor. A physical or occupational therapist can look at how you move your joints and help you find active range of motion exercises that best suit your needs.

Call Your Doctor

Call the doctor if you:

  • Feel weak or lose your balance
  • Have pain or headaches from exercise
  • Have chest pain or problems breathing
RESOURCES:

American Physical Therapy Association
http://www.apta.org

Family Doctor—American Academy of Family Physicians
http://familydoctor.org

CANADIAN RESOURCES:

Canadian Physiotherapy Association
http://www.physiotherapy.ca

Health Canada
https://www.canada.ca

REFERENCES:

Physical Therapy. Merck Manual Consumer Version website. Available at: https://www.merckmanuals.com/home/fundamentals/rehabilitation/physical-therapy-pt. Reviewed June 2017. Accessed March 9, 2020.

Range of motion exercises, active: teaching. EBSCO Nursing Reference Center website. Available at:https://www.ebscohost.com/nursing/products/nursing-reference-center. Updated May 11, 2018. Accessed March 9, 2020.

Last reviewed November 2020 by EBSCO Medical Review Board Laura Lei-Rivera, PT, DPT, GCS