ARTHRITIS ROM HAND AND ANKLE SEQUENCE
Provide a gentle range-of-motion sequence for hands and ankles in warm water to reduce stiffness and improve joint comfort.
How to Perform
- Sit or stand in warm chest-deep water, ensuring that both hands and feet are fully submerged and supported by the water.
- Open and close both hands slowly 8 to 10 times, spreading the fingers wide and then gently making a soft fist without gripping hard.
- Circle both wrists in small, comfortable circles 6 to 8 times in each direction, keeping the movements slow and smooth.
- Point and flex both ankles together 8 to 10 times, then draw gentle circles with the toes in each direction within a pain-free range.
- Pause, relax, and repeat the entire hand-and-ankle sequence 2 to 3 times as tolerated, resting between rounds if needed.
Key Execution Cues
Safety & Precautions
Additional Safety Notes: Stop if pain increases and does not settle quickly; follow the ‘two-hour pain rule’—if joints are more painful two hours later, reduce volume next session.
Exercise Modifications
Make it Harder (Progressions)
Add one extra repetition per motion over several sessions, or include gentle finger and toe spreading between repetitions.
Make it Easier (Regressions)
Reduce total repetitions, focus on only one joint region per session, or perform motions with additional support from the pool wall or a helper.