5 Range of Motion Exercises That Can be Done at Home Today

1. Shoulder Circles

Sit or stand with your back straight and arms relaxed at your sides. Slowly raise both shoulders up towards your ears, then roll them backward in a circular motion. Repeat this movement 10 times, and then reverse the direction by rolling your shoulders forward for another 10 repetitions. This exercise helps improve flexibility and mobility in the shoulder joints.

2. Wrist Flexion and Extension

Extend your arm straight out in front of you with your palm facing down. Slowly bend your wrist, bringing your fingers towards your body. Hold this position for a few seconds, then slowly extend your wrist, pointing your fingers away from you. Repeat this flexion and extension movement 10 times for each wrist. This exercise helps increase the range of motion in the wrists.

3. Ankle Alphabet

Sit on a chair or lie down on your back. Lift one foot off the ground and imagine you are drawing the letters of the alphabet with your big toe. Perform the entire alphabet, making each letter as large as possible without causing discomfort. Switch to the other foot and repeat the exercise. Ankle alphabet exercises help improve ankle mobility and flexibility.

4. Neck Rotation

Sit or stand with your spine upright. Slowly turn your head to the right, looking over your shoulder as far as you comfortably can. Hold this position for a few seconds, then slowly return your head to the center. Repeat the same movement to the left side. Perform 10 repetitions on each side. Neck rotation exercises promote neck mobility and help reduce stiffness.

5. Hip Abduction/Adduction

Sit on the edge of a chair with your feet flat on the floor. Start with your knees together and slowly lift one leg out to the side, away from your body. Hold this position for a few seconds, then bring the leg back to the starting position. Repeat on the other side. Perform 10 repetitions on each leg. This exercise helps improve hip mobility and strengthens the hip muscles.