Fitness comes in all forms and fashions. One of the key elements of sound health is functional, full, and non-painful range of motion. These following movements, split into upper and lower body, may help maintain or attain proper range of motion.


  • Head tilts, forward and back
  • Head tilts, side to side
  • Head turns
  • Shoulder movement, up and down
  • Shoulder movement, side to side
  • Shoulder rotation
  • Elbow bends
  • Wrist bends
  • Wrist rotation
  • Palm up, palm down
  • Finger bends
  • Finger spreads
  • Finger-to-thumb touches
  • Thumb-to-palm stretches


  • Hip and knee bends
  • Leg lifts
  • Leg movement, side to side.
  • Leg rotation, in and out
  • Knee rotation, in and out
  • Ankle bends.
  • Ankle rotation
  • Toe bends
  • Toe spreads

SOURCE: http://www.drugs.com/cg/active-range-of-motion-exercises.html

NOTE: Active range of motion exercises help improve joint function. Range of motion is how far you can move your joints in different directions. These exercises help you move each joint through its full range of motion. Movement can help keep your joints flexible, reduce pain, and improve balance and strength.