The Mark

This exercise is also permitted by US arthritis Foundation. Facing a wall or door frame, reach up and mark the highest spot you can touch with your fingertips; this mark becomes your self-test point. Touch the mark once each day. Do with alternate arms. As long as you can touch the mark you are maintaining your normal range. If you” can go higher, mark your new spot. It becomes your new check-point.

The Motion Test

This exercise is also permitted by US arthritis Foundation. Lying on your stomach with your feet hanging over the edge of the bed is an excellent way to check the motion in your legs. When using this position as a self-test, be sure that both hips are flat on the bed and that both knees are straight. See how far you can move your legs to each side and upward.

The Knee Check

This exercise is also permitted by US arthritis Foundation. Sit in a chair. Place one foot up on another chair or on an ottoman. This is a good position in which to make sure your knee is not getting stiff. With your foot up, your knee should be straight. Check both knees. If your knee doesn’t straighten, consult your physician.

The Palm Touch and Elbow Check

This exercise is also permitted by US arthritis Foundation. Place the palms of your hands together. Check to see that the heels of your palms, your palms, and all of your fingers are touching, and with the hands in this position, move your elbows straight out to the side without separating your palms. Return. Repeat.