Upper Body Exercises Do all these exercises slowly. Do not hold your breath and remember to breathe out as you do the "work" part of each exercise. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise.
To increase strength in the upper extremities, some type of weight (or resistance) should be used. Recommendations: Begin with your arms straight at your side. Keeping your elbow straight, lift one arm up over your head as far as possible. Lift your arm out to side with palm up. Keep elbow straight. Bring arm(s) behind head.
This program is to be used to improve upper body strength and range of motion. Many of the exercises focus on muscles of the shoulders, chest and upper back. Please consult with your therapist for specific instructions before doing any of these exercises. If at any time you experience unusual pain or discomfort, stop
Doing the exercises in this handout will help you learn how to safely move your arms. As you do the exercises and get stronger, it will also be easier to do your other daily activities. Your occupational therapist (OT) will write numbers in the blanks in the exercises below.
Doing arm exercises with gentle movements will help prevent stiffness. It will also help you move better and get back your strength and endurance. The arm exercises below will help you work on a range of muscle groups. If you have weakness in 1 arm, you can change the exercises as described in the instructions.
Generating movement from your hips, gentling swing your arm in small clockwise and anti-clockwise circles.
Use the muscles of your weak arm as much as possible. Use the stronger arm to help guide the weaker arm only as needed. Move slowly. The movements should not cause pain, but you may feel your muscles stretch. Hold each stretch for at least five seconds. Hold longer, about 20-30 seconds for very tight muscles. Repeat each exercise ten times.
These exercises are used to maintain and increase arm strength and endurance. Perform exercises slowly and with control. Make sure to sit up straight in the chair with feet on the floor or leg rests to help with keeping an upright posture. Start with arms out to the side and then cross in front with elbows straight.
“self-range of motion” exercises, and they help to maintain your movement, prevent stiffness, improve blood flow, and increase awareness of your affected arm and hand.
X11240 (Rev. 12/2019) ©AAHC \OT Upper . Upper Extremity Dumbbell Home Exercise Program. 1. Supine Dumbbell Fly. Lie on back with feet flat on the floor. Position head, shoulders, and buttocks flat on bench. With shoulders flexed to 90º, grasp dumbbells. Dumbbells should face each other. Move dumbbells outward in a wide arch fashion,