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Range of motion exercise

1.Wide fingers and clench fist Make a tight fist and hold for 1seconds. Straighten your fingers out wide and hold for 10 seconds. Repeat 3 times 5.Turning head Turn your head slowly to the right and hold for 10 seconds. Turn your head slowly to the left and hold for 10 seconds. Repeat 3 times.

2.Wrist Rotation With left and right arm in front of body,slowly rotate your palm upwards until a stretch is felt and hold for 10 seconds. Slowly rotate your palm downward until a stretch is felt and hold for 10 seconds. (Repeat 3 times).

6.Head tilt - up and down Tilt head downward with chin toward chest. Hold for 10 seconds.Tilt head upward and hold for 10 seconds. Repeat 3 times

9.Hands behind neck Place hands behind your head. Move elbows back as far as you can. As you move your elbows back, move your head back. Hold for 10 seconds, then relax. Repeat 3 times.

10.Elbows Behind the back With elbows bent at 90 degrees, hands facing forward, move elbows behind back as far as possible and hold 10 seconds. Return to starting position and repeat 3 times.

3.Wrist stretch Use the left hand to gently bend right wrist upwards until a slight stretch is felt. Hold for 10 seconds, then release. Use the left hand to gently bend right wrist downward and hold for 10 seconds. Repeat with right hand. Repeat 3 times. Note: Do not pull on fingers, use the palm.

7.Shoulder shrug Shrug your shoulders up towards your ears. Hold for 10 secondthen relax. Repeat 3 times

11. Stretch over head Interlace your fingers above your head. With your palms facing up-ward, push your arms slightly back and up. Hold for 10 seconds and relax. Repeat 3 times.

8.Shoulder abduction Start with back and neck in a neutral posture. Place right arm in front of body with elbow flexed at a 90° angle. Hold right elbow with left hand and gently pull elbow towards body. Hold for 10 seconds and relax. Repeat exercise stretching left shoulder. Repeat 3 times.

4.Head Tilt Tilt your head slowly to the right shoulder. Hold for 10 seconds. Tilt your head slowly to the left shoulder. Hold for 10 seconds. Repeat 3 times.

12.Arms stretch out front Interlace fingers and turn palms to face outward. Straighten arms out in front of you. Hold stretch for 10 seconds, then relax. Repeat 3 times. Symerzeck Banes BSN IV