- Active ROM exercises that do not need the support
of other limbs. For example, you can use your bicep muscle to bend your
- Inactive or Passive ROM exercise is one that
involves someone else’s help or using the right hand to move the left one or
If we talk about upper extremity ROM exercises, then the PT can provide the best
mix of exercises as per individual requirements. It includes exercises to
improve arm movement, hand/wrist/finger mobility.
In this article, we discuss 5 ROM exercises that are easy to perform in the
comfort of your home:
- Elbow Flexion and Extension
You need to hold the upper arm with one hand and the forearm with your other
hand. Bend the arm in such a way that the hand touches the shoulder. Then get
back to the original position that is to straighten your arm back. Repeat the
same with the other hand and do this exercise 10 times.
- Shoulder Extension and Flexion
With one hand hold your wrist. Use the other hand to stabilise the elbow. Now,
turn the palm inward to face the body and move it. Remember to keep the elbow
straight at the same time. Stretch the arm over your head from the side of the
- Finger and Wrist Flexion and Extension
Bring your forearm above the wrist with one hand and use the other hand to grasp
your fingers. Now, holding this position, bend the wrist 90 degrees and keep the
fingers straight. Again, bend the wrist on the opposite side at 90 degrees and
make a fist with your fingers.
Use a ball to squeeze your fingers to increase the grip strength and mobility.
MySquegg smart ball is one of the excellent products that can provide you with
the best aid to perform this grip strengthening exercise. It proves to be an
excellent grip strength equipment and is one of the easiest
exercises to perform at home.
- Thumb Flexion and Extension
Move your thumb to touch the base of your little finger. Keep the other fingers
straight while performing this exercise. Repeat the same with the other hand. So
do it 10 times and you will feel a stretch in your hand. Do not overexert.
- Horizontal Shoulder Abduction
Keep your hands behind your head. You can rest your hands above your head too.
Bend in one direction holding the position and repeat the same in the other side
too. You will feel a stretch in your elbow. Do it comfortably and the moment you
feel a little uncomfortable, stop it.