Modern life has resulted in an increase in a variety of chronic health problems, many due to long periods of sitting at a computer and maintaining a poor posture. This can lead to musculoskeletal pain or weakness, and lead to a lower range of motion.

Maintaining a healthy range of motion is essential to living your life without pain or worry. If left untreated, limited range of motion could also develop into more serious chronic pain conditions over time. If stiff muscles and joints are bothering you, here are several easy exercises that you can try at home.

For individuals interested in non-surgical treatment options for musculoskeletal pain, we offer spinal decompression therapy and other chiropractic services at our Singapore clinics. Get in touch to see how our chiropractors can help you today with neck pain and other chronic pain conditions.

At-home Exercises to improve Range of Motion

A simple way to maintain a healthy range of motion is to incorporate exercises and stretches into your daily routine. Here are several exercises which you can do without any equipment. The idea is to do each exercise slowly and gently and try to get as much range of motion as you can.

1. Ankle

Ankle rotations: This range of motion exercise can be done while seated or standing. Lift up your foot and circle it in one direction (to the right or left). After 10 repetitions, rotate it in the other direction.

Heel lifts: This exercise is best done when standing, or next to a chair or wall for extra support. Stand with legs shoulder-width apart and slowly lift both heels off the floor to stand on the balls of your feet. Slowly lower heels to the floor, focusing on controlling your speed. This is to strengthen the ankle muscles. Repeat for 2 or 3 sets, with 10 lifts each.

2. Knee

While standing, lift up your leg to a 90-degree angle. Make circles with your lower leg in one direction about 10 times, and then repeat for the other direction. Next, hold both legs together straight. Bend down from your waist and place both hands on top of your knees or thighs if you are unable to reach. Push back gently on the knees until you feel the stretch in the back of them and hold for a few seconds. You can repeat this range of motion exercise several times.

3. Hip

Stand straight with your feet slightly more than shoulder-width apart. Place hands on hips and rotate the hips in a large circle. Try to do 10 repetitions in one direction and then the other. Next, from the same position, lift your leg up to the side as far as you can and bring it back. Aim for 10 repetitions on both sides to improve range of motion evenly.

4. Elbow

Extend your arm out with the palm facing up. Flip your palm over repeatedly. Alternatively, you can also perform circles with your lower arm around the elbow (similar to what you did with the knees before). Be sure you are not circling from your shoulder during the exercise, and the upper arm is mostly staying in place to target the range of motion in your elbow.

5. Wrist

Hold out your right arm and grab slightly above your wrist with the left hand to keep the arm in place. Rotate your wrist slowly and gently in a circle. After several repetitions, reverse directions. This is a good stretch to help prevent carpal tunnel and other wrist injuries.

Don’t forget to also check out our video for five other exercises to increase range of motion and strength at home.

Treatment Options to improve Range of Motion

Our Novena and Tiong Bahru clinics provide numerous proven chiropractic services such as spinal decompression therapy that are safe and effective, and can help with improving range of motion and decreasing musculoskeletal pain. Before each treatment, our trained chiropractors will conduct a thorough consultation that could include visual, postural, and mobility tests to identify and diagnose areas of concern.

Reach out to us if you have any questions about Equilibrio or are interested in having a consultation on our chiropractic services. We look forward to helping you soon.

TESTIMONIAL

At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.

Michelle

1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.

Serene Ng

I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

Christine Solfelix

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