Joint Range of Motion
Seated in a chair, do
each movement 5 times
Feet, Knees, and Hips:
1. Point Foot
away Inhale Feet toward head - Exhale
2. Soles face out – Inhale Soles face in Exhale
3. Circle ankles out Inhale Circle ankles Exhale
4. Spread toes Inhale Curl toes Exhale
5. Extend Knee Inhale Thigh to chest Exhale
6. Turn legs out Inhale Turn legs inward Exhale
Hands, Arms, and Shoulders
1. Spread
fingers Inhale Make a fist Exhale
2. Point fingers up Inhale Curl hands down Exhale
3. Point fingers
out Inhale Point fingers in Exhale
Palms up
4. Rotate fist out Inhale Rotate fist in Exhale
5. Extend arms out
Inhale Hands to shoulders Exhale
Palms up
6. Spread elbows wide Inhale Elbows together Exhale
7. Elbows
wide Inhale Elbows wide Exhale
Fingers pointed up Fingers pointed down
8. Extend arms up Inhale Extends arms behind Exhale
Head and Neck:
1. Nose rotation
Inhale Nose rotation Exhale
Clockwise Counter clockwise
2. Neck straight Inhale Ear toward shoulder Exhale
3. Nose straight ahead Inhale Nose toward shoulder Exhale
Spine:
1. Arch
back Inhale Round back
Exhale
Squeeze shoulders Open shoulder blades
2. Sit upright Inhale Bend to side Exhale
3. Sit upright Inhale Twist to side Exhale
4. Sit upright Inhale Chest toward thighs Exhale
Rest with awareness of breath.
Sharon
Heiss
sharon@integrativehealthandyoga.com
www.IngetrativeHealthandYoga.com