Best ROM Exercise for the Arm

Are you finding it harder to move your arms, to stretch them, to twist them? Do you have less range of motion in your arms, shoulders and hands than you used to? Your arms can stiffen because of the lack of use of the joints, such as the elbows, shoulders, and wrists. The best way to increase your range of motion in your arms is through stretching. To make your arms more limber, follow this ROM exercise.

ROM Exercise for the Shoulders

Cross Body Stretch - Stand and put your arm straight out in front of you. Reach across your body as far as you can, then place your other hand on your arm and gently push it further across the body. Hold for a 5 count then release and repeat on the other side.

Table Stretch - Sit on a chair with your arm resting on the table in front of you. Gently lean forward with your torso with your arm extended until your forehead is almost touching the table and you feel a good stretch in your arm.

Broom Handle Stretch - Lie on your back, elbows bent and both hands holding a broom handle. Push the broom handle to the left, rotating the shoulder on the left. Push the broom handle to the right, rotating the shoulder on the right.

ROM Exercise for the Elbows

Palm Twist - Bend the elbow of one arm with the palm facing the ground. Twist the palm until it faces up as much as you can. Using the other hand, gently twist it further until it faces the ceiling. Then twist the palm down as far as you can. Using the other hand, gently twist in until it faces the floor.

Tennis Elbow Stretch - To do this stretch, straighten the elbow, bend the wrist, and turn the hand in so that you can see the outside of your elbow. Straighten the elbow and use the other hand to twist and straighten the elbow more.

ROM Exercises for the Wrist

Wrist Side to Side - Bend your elbow and hold your hand out in front of you with your palms facing the floor. Moving only at the wrist, bring your hand to the side of the thumb, keeping the fingers straight. Then bring it towards the side of the pinky. Repeat with the other hand.

Repeat these ROM exercises for 5-10 repetitions, several times a day. You will see a difference in the way your arms feel. You will have less joint pain and less arm stiffness.