Range of Motion: ROM exercises reduce stiffness, prevent deformities, and help keep your joints flexible. The “range-of-motion” is the normal amount your joints can be moved in certain directions. If your joints are very painful and swollen, move them gently through their range of motion. If you have a limb that is unable to complete range of motion exercises independently, then consider self range of motion exercises. Move your joints through their full range of motion every day.