Range of Motion Exercises for RA

Stiffness is a hallmark of rheumatoid arthritis. When you put your joints through their full natural range of motion regularly, you counteract stiffness and help hold onto your flexibility. You can do these exercises every day, even when your joints hurt – as long as you’re gentle.

Turn your head slowly all the way to the right, then to the left. Hold for 10 seconds. Repeat 3-5 times. Next, tilt your head to the right, tipping your ear toward your shoulder as far as it will go. Hold for 10 seconds. Then, tilt your head to the left. Repeat 3-5 times.

Lie flat on your back with your arms at your side. Grasp your right forearm with your left hand. Slowly lift your right arm overhead as far as it will go. Use your left hand to gently push it a little farther. Hold for a count of 10. Repeat with both arms 3 to 5 times.

Open your hand wide with your fingers and thumb splayed. Make an “O” shape by touching the tip of your index finger to the tip of your thumb. Then return fingers to the splayed position. Repeat with each finger. Repeat with both hands 10 times.

Let your arms hang at your sides. Bend your left arm at the elbow to form a right angle with your palm facing inward. Gently make a fist. Bend at the wrist to move your hand inward as far as possible. Hold 10 seconds. Relax and open your fingers, then extend your wrist and hand away from your torso as far as possible. Hold 10 seconds. Relax and repeat 3-5 times.

With your left arm hanging at your side, use your right hand to hold onto your left forearm. Bend the left elbow as far as it will go. Gently push it a little farther with your right hand. Hold for 10 seconds. Repeat 3 to 5 times on each side.

Lie on your back. Place a rolled towel under your right elbow to lift your forearm slightly off the floor. Bend your elbow so that your hand touches your shoulder. Slowly relax the arm, opening the elbow as far as it will go. Hold for 10 seconds. Repeat on both sides 3 to 5 times.

Lie on your back with your legs straight and placed about 6 inches apart. Point your toes upward toward the ceiling. Slide one leg out to the side as far as comfortably possible. Hold 10 seconds, then slide it back to its original position while your toes remain pointed up. Repeat 10 times with each leg.

Sit in a chair high enough for you to swing your legs. Keep your thighs on the seat and straighten one leg out in front of you. Hold for 10 seconds. Then bend your knee and bring your foot as far back under the chair as possible. Hold for 10 seconds. Repeat 3 to 5 times with each leg.

Lie on a surface that supports your whole body but allows your leg to hang off just below the knee. Lying on a bed might work well. Let the toes on one foot point downward, and slowly rotate the foot in a circle clockwise, then counterclockwise. Repeat 10 times on each side.

Next, imagine you have a pencil between your toes. Write the entire alphabet in script, once with each foot.

Sit in a chair cross-legged with your right ankle over your left knee. Secure your heel with your left hand. Use your right hand to flex your foot and gently pull your toes back as far as they will go. Hold for 10 seconds. Now gently push the foot and toes down and forward. Hold for 10 seconds. Repeat 3 to 5 times on both sides.