Range of Motion Exercises
Kathy Geller, Arthritis Foundation Exercise Program Trainer

Hello. Exercise is considered the most effective non-drug, prevention treatment for reducing pain and improving movement in osteoarthritis. People living with or without arthritis can often reap many benefits from a balanced exercise program. However, getting started with exercise is usually the hardest part. I recommend getting started with range-of-motion exercises and working your way up. Range of motion is the normal amount of movement your joints can be moved in certain directions. People affected by osteoarthritis usually have limited range-of-motion. Therefore, regular exercise is often suggested as a remedy for dealing with limitations.

Three kinds of exercises are important for preventing and treating osteoarthritis:  flexibility exercises, endurance exercises, and strengthening exercises. Flexibility exercises include gentle stretching and movements that take joints through their full range of motion. They can reduce stiffness in your joints and keep them flexible. Endurance exercises strengthen your heart and make your lungs more efficient. They have also been known to control weight, help you sleep better, and improve your mood. Strengthening exercises can help maintain and improve your muscle strength. Strong muscles can help support and protect joints that are affected by arthritis.

I will now share with you some range-of-motion exercises that can help reduce arthritis pain and get you moving. As always, remember to consult a doctor before starting any exercise program.

1. Head turns 
a.Look straight ahead
b.Turn your head to look over your shoulder
c.Hold for three seconds
d.Return to front
e.Repeat to other side
2.Forward arm reach 
a.Put arms out in front, palms facing one another
b.Raise one or both arms as high as possible (one arm may help the other if needed)
c.Lower your arms slowly

4.Knee Lift 
a.Sit in good posture
b.Lift one knee three or four inches off chair
c.Hold for three seconds and lower
d.Repeat with other knee (you may help by lifting with your hands under your thigh
5.Back pat and rub 
a.Reach one arm up to pat back
b.Reach the other arm behind lower back
c.Slide hands toward each other
d.Hold for three seconds
e.Alternate arm position
6.Elbow bend and turn 
a.With arms at your sides, bend the elbows bringing palms towards the shoulders
b.Turn palms down as you straighten elbows down to your sides

By performing these exercises daily, you can begin to reap the benefits of improved flexibility and movement. Before starting this exercise regimen, keep these tips in mind:
•Always cool down after exercising
•Keep a positive attitude about yourself and your exercise program
•You will get better at doing these exercises the more you do them
•The more you do them the better you will feel

I hope that these exercises will guide you along the way as you look to improve your range-of-motion and joint flexibility while taking steps to prevent or treat osteoarthritis. For more information on ways to move and osteoarthritis, visit letsmovetogether.org.