Top 5 Occupational Therapy Exercises to Improve Mobility and Reduce Pain

Staying active as we get older can sometimes feel like a challenge, especially when joint stiffness or muscle pain gets in the way. But the good news is there are simple exercises that can help! Occupational therapy (OT) exercises are great for keeping your body moving and helping reduce pain.

Here are five easy exercises you can do at home to feel better and stay mobile.

1. Ankle Circles

Keep your ankles moving to help walking feel easier.

• How to Do It: Sit in a chair with your feet flat. Lift one foot a little off the ground and slowly make a big circle with your ankle. Go one way, then reverse!
• Why It Helps: This exercise improves flexibility in your ankles and helps with balance.

Do 10 circles in each direction on both ankles.

2. Finger Lifts

Improve hand strength and ease arthritis pain.

• How to Do It: Place your hand flat on a table, palm facing down. One by one, lift each finger off the table and then lower it.
• Why It Helps: It keeps your fingers strong and flexible, making gripping items easier.

Repeat 8–10 times for each hand.

3. Marching in Place

Boost your leg strength and endurance.

• How to Do It: Stand near a sturdy surface, like a counter, for support if needed. Slowly march in place, lifting one knee, then the other.
• Why It Helps: It strengthens your leg muscles and improves your balance for walking.

Try marching for 1–2 minutes or longer if you can!

4. Overhead Arm Reaches

Stretch your shoulders and improve your range of motion.

• How to Do It: Sit or stand and raise both arms above your head. Reach toward the ceiling and hold for a few seconds, then bring your arms back down.
• Why It Helps: It stretches your shoulders, makes it easier to reach high places, and keeps your arms limber.

Do 10 gentle stretches.

5. Seated Torso Twist

Eases lower back aches and keeps your body flexible.

• How to Do It: Sit tall in a chair. Slowly twist your upper body to one side, placing your hand on the armrest or your thigh for support. Hold for a few seconds, then twist to the other side.
• Why It Helps: It reduces stiffness in your lower back and helps with turning movements.

Do 5 twists on each side.

Final Tips

These exercises are designed to be gentle and safe, but always listen to your body. Stop if something feels uncomfortable, and talk to a therapist or doctor if you’re not sure.

By practicing these exercises daily, you can stay active, reduce pain, and enjoy more independence. Remember, a little movement goes a long way!

This blog is for informational purposes only and is not intended as professional advice. Always consult a qualified healthcare provider or specialist for specific questions or concerns.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact