Range of Motion (ROM) Exercise to recover from Tibial plateau fracture

 Range of Motion (ROM) Exercise

Range of Motion (ROM) exercises are essential for maintaining or improving the flexibility and mobility of your joints. These exercises help prevent stiffness, reduce the risk of contractures (permanent shortening of muscles or tendons), and aid in the overall recovery process after an injury or surgery. Below are some general ROM exercises that can be adapted for various joints in the body:

1. Neck Rotations:

·         Sit or stand with your back straight.

·         Slowly turn your head to the left, then to the right.

·         Hold each position for a few seconds.

·         Repeat 5-10 times in each direction.

2. Shoulder Flexion and Extension:

·         Sit or stand with your arms at your sides.

·         Slowly raise both arms in front of you, then overhead.

·         Lower your arms back down.

·         Repeat 5-10 times.

3. Elbow Flexion and Extension:

·         Sit or stand with your arms at your sides.

·         Bend your elbows to bring your hands toward your shoulders.

·         Straighten your arms.

·         Repeat 5-10 times.

4. Wrist Flexion and Extension:

·         Extend your arm in front of you with your palm facing down.

·         Gently bend your wrist so that your fingers point toward the floor.

·         Then, gently bend your wrist so that your fingers point toward the ceiling.

·         Repeat 5-10 times for each wrist.

5. Hip Flexion and Extension:

·         While lying on your back, bend one knee and bring it toward your chest.

·         Straighten your leg.

·         Repeat 5-10 times for each leg.

6. Knee Flexion and Extension:

·         Sit on a chair with your feet flat on the floor.

·         Slowly bend your knee to lift your foot off the ground.

·         Straighten your knee to lower your foot.

·         Repeat 5-10 times for each leg.

7. Ankle Plantarflexion and Dorsiflexion:

·         Sit on a chair with your feet flat on the floor.

·         Point your toes downward (plantarflexion) and then upward (dorsiflexion).

·         Repeat 5-10 times for each ankle.

8. Spine Flexion and Extension:

·         While seated or standing, gently bend forward at the waist, then return to an upright position.

·         Gently lean backward, arching your back, and then return to an upright position.

·         Repeat 5-10 times for each movement.

9. Finger Flexion and Extension:

·         Extend your hand in front of you.

·         Close your fingers into a fist and then open your hand wide.

·         Repeat 5-10 times for each hand.

Remember to perform these exercises slowly and within a pain-free range of motion. If you're recovering from an injury or surgery or have a specific medical condition, consult with a healthcare provider or physical therapist for personalized guidance and recommendations on ROM exercises tailored to your needs. They can provide you with a safe and effective exercise plan.