Improve Your Mobility With These Range of Motion Exercises

Home / Blog

Range of Motion exercises or ROM exercises is about improving flexibility and mobility of the stiff joints. Stiffness or swelling in the joints can result in reduction of movement. Moreover, age, disorders,  or an injury can further worsen joint health.  Range of Motion is a term that describes movement in each joint. The related exercises are performed to improve the mobility of the same.


When the general physician detects the problem, he/she most likely refers the case to a Physical Therapist. At times, a customised or personalised treatment plan is required to ease the problem because everybody responds differently to the treatment. Thus the expert can provide the best suggestions and guidance regarding the ROM exercises to restore mobility. The patient can also perform these exercises under the supervision of caregivers at home.

ROM exercises are of two types

  • Active ROM exercises that do not need the support of other limbs. For example, you can use your bicep muscle to bend your elbow.
  • Inactive or Passive ROM exercise is one that involves someone else’s help or using the right hand to move the left one or vice-versa.


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:

  1. 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.


  1. 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 body.


  1. 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.


  1. 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.


  1. 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.

Final Thoughts

Mobility is an important factor that helps you to be active. It is even more important if you are an athlete. But at times, injury causes reduction in joint movement. Hand therapy can be helpful. It is best to take expert advice and then incorporate the exercises for enjoying quality living.

Cook Her A Delicious Meal

Gift your Mom a day off from the kitchen by preparing some of her favorite dishes: breakfast in bed or a nice, cozy family dinner. Want to kick it up a notch? Clean the utensils and kitchen floor post the meal while she feels comfortable and relaxed.

Create A Handmade Mother’s Day Card

Handcrafted cards are a great way of conveying genuine gratitude and affection. Instead of getting a ready-made printed card, give it a personal touch by writing about how thankful you are for all that she has done for you.

Make A Photo Collage

On a good quality cut out paper, collect some old photos that have sentimental value to her. Artistically paste them and give subtle highlights to make them aesthetic and pleasing to the eyes. Gift the collage to your Mom and notice how her eyes light up!

A Full Body Check-up, To Ensure She is Fit

Moms are usually so caught up in family matters that they completely ignore their health. As a loving child, take the initiative and convince her to have a full-body check- up. Spend some quality time with her by going for a walk and a nice little chat. Let her feel blissful and adored on this special day

Gift Her A Healthy Lifestyle With Squegg

Handgrip level is a vital parameter for your Mom’s muscle strength. Gift her the goodness of a compact, ergonomic, and durable smart device for grip training via Squegg. This gesture is the perfect way for elevating her lifestyle and telling her that you care for her health and wellbeing.

Squegg App Latest Version Is Here

Squegg is a product that has been designed to be fun, convenient, and engaging. It’s compact and user-friendly. The app is an integral part of the Squegg experience. And hence, it was of prime importance that we get the app updated and ready to go!

Grip Strength As A Biomarker

Grip strength has always been an overlooked area. Even the topmost fitness enthusiasts fail to put enough importance on this matter. Most people are concerned with the physical training of other body parts yet grip training is rarely included in that.

How Can Squegg Smart Grip Trainer Help In Busting Stress?

Handgrip exercises using a squeeze ball can stimulate & contract your nerves and muscles thereby strengthening them. This activity, in turn, benefits the functioning of your nervous system and releases hormones that eliminate stress.

Strengthen Your Hold on Blood Pressure With Squegg

Isometric exercises that require you to apply tension on a particular muscle group lead to significant improvement in BP levels. As per Considerable, An experiment conducted at the Miami University showcased improved BP regulation in people who performed grip exercises.