Range of motion exercises are one part of a comprehensive rheumatoid arthritis treatment plan that generally also includes strengthening and endurance exercises and medication to help decrease pain, improve joint mobility, muscle strength, and endurance and help maintain a healthy weight. Regular exercise can also decrease fatigue and promote feelings of well-being.
What is Range of Motion Exercise?
Range of motion exercises are gentle stretching movements designed to move each joint through its full range of motion. Range of motion exercise helps to keep each joint fully mobile and prevent the stiffness and deformities commonly associated with rheumatoid arthritis. The movements also help keep bone and cartilage—the protective cushions at the ends of bones—strong and healthy by bringing nutrients to the joints and removing waste products. The gentle nature of these exercises make them ideal for people with rheumatoid arthritis who might shy away from movement due to pain.
How and When to do Your Arthritis Exercise
The following range of motion exercise program is designed to address the joints most commonly affected in rheumatoid arthritis: hands, wrists, feet, ankles, knees, shoulders, and elbows. For the best results, perform the exercises daily when your arthritis symptoms are least problematic. Avoid exercise if the joint feels hot since exercise can increase swelling, tenderness and heat. Some people find that exercising after morning stiffness subsides and before afternoon fatigue sets in is ideal. Begin with 10 repetitions of each motion on both sides of your body, increasing or decreasing the number of repetitions depending upon how you feel. Try to do at least a few repetitions every day. If doing all the exercises at once is too tiring, do one or two joints at a time spread throughout the day.
Listen to Your Body
Always listen to the signals from your body to gear the intensity and amount of exercise. Overdoing exercise, especially during a flare-up of arthritis symptoms, can aggravate or worsen the condition. While some amount of discomfort is okay, if the pain lasts more than two hours following exercising, back off and do fewer repetitions until the pain subsides.
Before starting any new exercise, consult your doctor to discuss your exercise program and goals to make sure you are exercising safely. A physical therapist can help design a program uniquely suited to your arthritis symptoms.
Range of Motion Exercise Program
1. Gently squeeze your fingers, making a fist, then stretch your fingers open and apart.
2. Rotate your wrists clockwise, then counterclockwise.
3. Bend and straighten your elbows.
4. Sitting with your forearms resting on your lap or a table, palms facing up, turn the palms down, rotating at the elbow, then turn the palms up.
5. While sitting, straighten and bend your knees.
6. Flex and point your ankle.
7. Draw the alphabet with your foot.
8. Pendulum range of motion: Standing, hold on to the back of a chair with your right hand and bend over so that you are facing the floor. Allow your left arm to dangle straight down. Gently draw circles clockwise then counter clockwise, beginning with small circles and gradually drawing larger ones.
For additional information about rheumatoid arthritis, you may also want to check out:
The Progression of Rheumatoid Arthritis
Diagnosing Rheumatoid Arthritis
