Active Range of Motion Exercises: Wrists, Elbows, Forearms and Shoulders
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1 Active Range of Motion Exercises: Wrists, Elbows, Forearms and Shoulders Repeat each exercise times, times a day. Do only the exercises that are checked. Do these exercises with: Both arms Right arm Left arm Exercises Wrists Rest your arm on a table and hang your hand over the edge. Slowly bend your wrist up and down. Rest your arm on a table and hang your wrist over the edge. Move your wrist in circles to the right and to the left. 1
2 Jimicsiyada meelaha dhaqdhaqaaqa: Curcuraha, Suxullada, dhudhumada iyo Garbaha Ku celceli jimicsiyadan goor, goor maalintiiba. Samee jimicsiyada calaamadsan oo kaliya. Ku samee jimicsiyadan: Labada gacmoodba Gacanta midig Gacanta bidix Jimicsiyada Curcuraha Saar gacantaada miiska adigoo halka dhudhunku ku dhammaado ku beegaya miiska giftinkiisa. Curcuraha si deggan ugu dhaqdhaqaaji kor iyo hoos. Saar gacantaada miiska adigoo curcurka ku beegaya miiska giftinkiisa. U dhaqdhaqaaji si wareeg ah curcurka, min bidix ilaa midig. Active Range of Motion Exercises: WEFS. Somali. 1
3 Put your arm with your hand, palm down, on the table. Move your hand toward the little finger side. Then move the hand toward the thumb side. Keep your arm still. Forearms Place your arm at your side with elbow bent and tucked in at your side. Turn your hand so that the palm faces up to the ceiling. Now turn your hand so that the palm faces down to the floor. Elbows Place your arm down at your side with elbow straight. Bend the elbow and bring your hand up to touch your shoulder. 2
4 Saar gacantaada miiska iyadoo baabacadu hoos u jeeddo. U dhaqaaji gacanta dhinaca faryarada. Haddana u dhaqaaji dhinaca suulka. Dhudhunku yuu dhaqaaqin. Dhudhumaha Saar gacanta dhinacaaga adigoo suxulku ku laaban yahay. Wareeji gacanta ilaa baabacadu cirka eegto. Haddana wareeji gacanta ilaa baabacadu dhulka hoos u eegto. Suxullada Hoos u dhig gacantaada oo suxulka oo kala furan ku dheji dhinacaaga. Soo laab suxulka deedna sare u qaad gacanta ilaa aad taabanayso garabkaaga. Active Range of Motion Exercises: WEFS. Somali. 2
5 Shoulders Place your arm at your side, palm turned in. Keep your elbow straight, and raise the arm up in front of your body and up toward the ceiling. Gently stretch your arm up then bring it down. With your arm at your side, palm facing in, raise your arm straight out to shoulder height. Bending the elbow, raise your hand up toward the ceiling, then down toward the floor. 3
6 Garbaha Ku qabo gacantaada dhinacaaga, iyadoo baabacadu hoos u jeeddo. Suxulkaaga oo toosan, gacanta sare u qaad ilaa adoo jidhkaaga la beegayana u jeedi cirka. Si deggan u kala bixi gacanta oo kolna sare u qaad kolna hoos u soo celi. Gacantaada oo ku xigta, oo baabacadu hoos jirto, sare u qaad gacanta oo toosan ilaa meel garabka la siman. Adigoo soo laabaya suxulka, sare u qaadoo cirka u jeedi gacanta, haddana dhulka u jeedi. Active Range of Motion Exercises: WEFS. Somali. 3
7 With your arm at your side, palm facing in, raise your arm straight out to the side, to shoulder height. Lower your arm to starting position /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 4
8 Gacantaada oo ku xigta, oo baabacadu hoos jirto, sare u qaad gacanta oo toos u kala bixi, ilaa garabka la siman. Hoos u dhig oo ku soo celi halkii hore aad yar /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Active Range of Motion Exercises: WEFS. Somali. 4
Active Range of Motion: A. Flexion: Gently try to bend your wrist forward. Hold for 5 seconds. Repeat for 3 sets of 10.
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