• Your therapist may show you how to add weight as you improve. Your occupational or physical therapist may adjust the exercises to meet your needs. Upper Extremity Dumbbell Home Exercise Program, Page 3. Active Range of Motion Exercises: Wrists, Elbows, Forearms, and Shoulders Wrists 1 Rest your arm on a table and hang your hand over the edge. �a�L&�iS��M7�ؤ�&V'�a% ���� �A�0�A�A�V��H0�{��&��� �M��B�i��M�4�W�ST�M{Rn���l� ����էi4�4�1 �hXaS • Slowly push the weights … Lymph Drainage Exercises for Upper Extremity Shoulder Exercises Shoulder Shrug: • Lift both shoulders towards your ears as you inhale, exhale and return to relaxed position. Strengthening the muscles in the lower limbs is important as these muscles are used everyday. Ont. �?��������_�/��������/��_���_�������7��>� 7. A very small dumbbell weight can be used in the hand to increase the shoulder traction. Advanced exercises 4. ���0�bj� v ��������M�4�[��������J�kV�n�n2�2�I��Һ�k )9��-���M�دb���h�ᄡ��N���WW���$�6��4�*p��W ����M�&�p�O�AA��M�)�z�`�(0��0J�-����Zj�M6�5�N�A����D-�LSI�i7i�Ӵ�m&� ��W��i���^&�l�ㄲBh0� �}�a+JM���-�{�����j֪��0�i0�h$�_LB��c:7 �K0A�� ��=��6�a8� �Ɓ� �a�� ��N�. Upper Extremity Exercise Handouts Pdf 10 2020. Objective: The purpose of this study was to determine the demand on shoulder musculature Slowly bend your wrist up and down. A relationship has been shown between lower limb strength and lo… 0 Upper Extremity Active Range of Motion – Sitting. Exercise #2 Exercise #3 Exercise … ACTIVE AGING [ ]ANKLE WEIGHT EXERCISES TO STRENGTHEN YOUR LEGS Reference - A Guide from the National Institute on Aging - www.nia.nih.gov Page 3 When you are able to lift a weight between 8 to 15 times, you can increase the amount of weight you use at your next session. Back to top Exercise Tips Range of Motion Exercises . Next, pull shoulders down as far as possible while inhaling, exhale and return to relaxed position. October 2006 2 Elbow Flexion/Extension (0-150°) • Can be completed with the person in sitting or lying • This stretch is essentially like a biceps curl (with thumb pointing out/away from the body) Supination/Pronation (0-80°) ... Elbow Weight Training In a standing or sitting position, hold a small weight in your hand. Notify your therapist if … If you still have pain, stop. Supraspinatus Infraspinatus Anterior Deltoid Posterior Deltoid Pectoralis Major r 0.97 0.99 0.91 0.91 0.88 The selection of eight consisted of isometric body weight exercises focusing on the LPHC. Strength training can improve muscle strength, peak work capacity and endurance time. With a team of extremely dedicated and quality lecturers, upper extremity home exercise handouts will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. "%�&WTg�C;"#�9�\�3 ��˂����@�a�L��� ;�Bj�i��M2@A��&a ��0�A��h0�M4��""""""W�C���8G��j��!�0�0�v �0D���H!%Ј���������DD��‘_H�E\L��IF���p6� DDA�LÈ����DDDDDDDD�����Mh��ns�lZ2 ��ф0����e� � Therapeutic Exercise Handouts - Section 4 Upper Extremity Exercises Elbow, Forearm and Wrist Active Range of Motion Elbow, Forearm and Wrist Strength Exercises Elbow, Forearm and Wrist Stretches Elbow, Wrist and Hand Active Exercises Finger and Thumb Strength Exercises - Left Upper Extremity Active Range of Motion – Sitting . upper arms, to make reaching for high items easier. :�0�/�+�D���5�L&�i�U�4��4D�í}���6� �(��&�!,4A��i��_TG����@�a�$�V��4G��A6���M���v���Mm5�W��t頃�pd)I�A��]( � ߐ{t�Z ��'�M��ӽXd.�]]��%uJ��b�V� üt�m_vC��ڶ�������-]��ڷO�u[I���ֻN�A����M%~�z��[��ޟ��z�uzm[���W�;C��6��[����mA߯���j�o_���[��_�¦o�m~��_��?��f ��H0�~�8���[��{v���mq���� Specific gait-training exercises 3. Functional exercises In view of the above, patients should be discouraged from walking by themselves as soon as they have been fitted with prostheses, however eager they may be to do Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. Follow exercise directions as listed 4. Upper Extremity . � �&��\2������6�}�`���(O�N� �!��!� ��^�wI�����������u�պw��4��K����ӯ_k�m;O���S����u�a�}�����������u��E�|k������������}m\���i}ׯ_��{�ⶒ��������_��������?���Q�� e������D �y�����^��K��h{���A���F���_�ү��������_��������������������������ވK����������������.����� G�������߃���W���_�k�_���K���{������}������������A�B��/�5{���W�D�D_���%���!��~����k�k��n��o���l/�V���_i~�����}+������������k�������텿��~�a��C {i��{���ﴞ��׿޾�_�5�����J�I���%��0I��/���إ�&)w��^���iv�W�}1V�޿k�__iWv�}�P�J�Y�pa����1��!��n�N�v� "�ѐP|0A��`� �M5N��T�M4�EXr62!�IL" @�a0�0�_�!F"P�E������4""2�%kB*""�����UUH?֒�:U ,�aR .��%T���H$�]RI+H���T�+�R� /�K�B�I�UMRxP��MPA�j 4. Hold for a count of ___. a/�`�-� ^�k}���� p�3T^�k�{M�������w�����kv�]���']Z�a���V���5��b�N@��Rb���w� ry.�^�m�[ׯ�Nҵ騃��kj�4��.-��[� �i��7[�I;M�� ����������5�"%����P?�����^��}��[����߶+]��mBu־��0�G@^��������[�������c�]����Zֿ�\5Y�V��/���Q��~����������/�/���2�D�r _�����������������ӽ~����R�~���O����Ұ������~��w�����������뿿����k�����������_QX7���z�W_����������i���%�տ��k�_�"���_����������׾���������%�M�3�o�O���O��#�[������־����"/�� �����Մ���������v����}ok����@�L?���_o�������m{�{�{���W��a&_�\4����0�av���m/���Z�����]���t�.״�����H����i[�a/��K��K���m=W��W�{�����_VJ�?��L��V��v�^���q�A��R c��_����aj�0�ئ+��Xi='��L}}zM��/�eߵ��ݦ�A��~�P�����ݨ؇m:�?�Q����i��j���J��ض?�A��4N�A�ﰟ���0�K����!��YT���j���+$�m_�g�a�a4�N�Mt�}��������p@�i �i�4�CKMSi��0P�:8�( a6�&�`�x��0�A�!�� a�`��M4��A��4�aT$�a&�i�P�T�h6�M5�L0��I��i�&� `�Ј�a�DH@A*2(�E���A�� �A��iS���&���]5�[��׵;-Ge �JDp�$���[�d>�a*����:z�NL*� �@�4�axi�� Bicep Curl with Supination. Relax your arms back down to your sides. Don’t let the weight … p�*aST�UWP�[�_v������t���y����8j�„��Iw;�>===G֫���W�����֚��]?��@����P�P����́��"!͖,&� d��Ar��fFǐQl���y�a �Q�2�0@�.A0A�hѕ��L�g� p�F However, these authors suggested that more intensive therapies might be beneficial. }B`�4MBa4�L&�� �a4a�B�i�а�v�!04D�B�!�, ���T�`��m4�i�iB[B!�p� `��t�m ��oMQ���Zi�Κ�?i @�B�n�I�N�����"}'/wz���&��!�N�]C�A�C+AZA�l2P���i8d {p���>h6�c E��i��d �{�mp�?����oV�J���d�����:\ �&�p֭� Doing arm exercises with gentle movements will help prevent you from feeling stiff. Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. ������ݽ�_Z�����0K������a�K����{�B�K�������������L�RR_��������� M_�"��_�������__�D m���L���������_�@���>�������k�P���A��_�������M� ��I�rLd�D�E��Ϗ_�����Yo�6��H��W��fdBZ���By�A� �&A�A�hd _����/�߃�~�����R8)0J���r\�D␁�@��y����N&0�X �q3�PL�@� i�G���_�����%����� �i�� �@�A���&�i����-4,*�b��C0���~��ե��{��!�Ӌ24@���A�i�4��DA����&��ߴ�6��|���K���@h��uDXa��DHi�i�.B .�D\a�D~�@���A�D~�0����������\2A� | ��"�"@i���A?��Oi_i7!�x`��o����w���^�Aú: ���: ��^� ��UM��>PA���= �h:M���.���^۵_���ܔ~�i���]���]��:_��������T�����C�T�\7� ���^�6����_{ ��B��7W��@�_ݍ��� ���_z�kK{���������u�����Zy��C(��� ���K���I��[^�xm}]7Z�����_��_������j������Cm$.���������/������}����m?�f�{����������������k������������K����^��W�_����ZM���o�׺޿�}�ֿ���u�_���?�]Ba�!��W����^��]������_�D�_�A���!iN��6Ȃ}��A?�"7�@���.��yN'��D�ŵ�W�_�/��G�" � Thrust one arm out in front of you until your elbow is straight and your arm is at shoulder height. Repeat. It will also help you move better and get back your strength and endurance. Start each exercise slowly. h�bbd```b``�"���� R"Dr��H�i��-��`�@�q����bO��{6���� ɿ�L��{��00҉���p�@� �5D 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.You will need a firm chair and hand held weights or wrist weights for these exercises. Wrists 2 Rest your arm on a table and hang your wrist over the edge. Raise your hands to your shoulders with your palms and forearms facing forward. Finish the series of pendulum exercises with cross motions- forward and backward and side to side movements. 2. Ease off the exercise if you start to have pain. Shoulder Musculature Activation During Upper Extremity Weight-Bearing Exercise Tim L. Uhl, PT, PhD, ATC1 Thomas J. Upper Extremity and Shoulder Exercises. 3. MOVE Physical Activity Handout P32 Sample Strength. The participant had to choose five of the eight exercises and perform them two days a week for six weeks [28,29] . lÅM��|�ݡ�с.�W�_�ߎO���/����˗W��k�ͭ�O/������_����_�_��b:�}��a���n���WO쟚��ND�'�^����O�^�!8��Ѡ_]�x�Zӿ��|��h�~}�-+0 -������˿�⿬�g_ܼ~��o�������?\���ݏ�����I�s�n/__���W������Տ�s�ţ/d��~{{���o�m����_\���˃S�?��go�qcLkK���77x��O�o/�"_Θ�QK('�.���V�;���j;� �M5ˡr.�����NL;z�x\�(@n�������~��iO�s�€�[���"D��@ؓ�J� Ul�:pP��i. %PDF-1.6 %���� �i�N�B`I9H�2�G!�K$m�""��"� ��"��!�������^�K�l��/A}:H;H*�1�����8A�q$YI(L����\ldLR�'Aհ�d�3z�~�����������$v�����^Ir��l�����a�M=>�⾺k�[�U^�����u�_�����n���o�A��PM4 >�; On day 4 and 5, add ‰ pound hand weights as you do your exercises. Complete 2-3 sets x 10 reps daily. 2. • Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Ridiculously Easy Upper Body Strengthening Exercises for. endstream endobj 303 0 obj <>/Metadata 47 0 R/OCProperties<>/OCGs[320 0 R]>>/Pages 300 0 R/StructTreeRoot 76 0 R/Type/Catalog>> endobj 304 0 obj <>/MediaBox[0 0 612 792]/Parent 300 0 R/Resources<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 305 0 obj <>stream exercise program that includes lifting weights a few times each week. To begin, lift arms straight in front to shoulder height with soup cans facing vertically. 302 0 obj <> endobj If you have pain, ease up on the movement. Stand or sit with shoulder blades set down and back. �73!�93@�5������ �C_iL��� i�H?�h;���a4 �i?�5�P�\ �j���5L&��!u@��_P���u��k��~������i�?��������i����������z���4������ٱ��� `:��u��O_�lP��A����;@������� ��@� y��.v$?��}>��0A�:���6f��9V!DK#U��`a����Uu�l��#�l��0��6CD�C(h� ��{��O�;A�L(A����P���U�z��4��� �a���6�xP��������K�O[�u����~�8�_�������_�][O�����a��_�Y���I����D؛;!�'��յ[�Y�^�n j �̀�{�_�_�����W�d�|�Q���u2&�����}�_At�1� U[O��﯅��Ckk����3������A�?����Ko�w��[�ސA���e�.��W}� ��7R Two reviews were able to pool their results quantitatively (Barreca et al. Exercise #4 Shoulder Flexion “Forward Punches” 1. 10.2 Upper Extremity Interventions ... effectiveness of exercise therapies on arm function (van der Lee et al. Exercise 2-MirroringUpper Extremity Movethe uninjuredupperextrem-ity passively to various positions in the available range of motion. upperextremitydecreases. Do not hold your breath. ��O�I2e �nda��DUR�d���g@C��83�D30��N)�B�9 ���f�A� �R�"�6 �����H8� q�gAN�!��l, ��� �#�pC�&�a0L �a`� �vE��a0�A��� 0�P�A��a5�i� 0��c, � ����L`�� aA2� �|^����'��&X\&BM=��L!kjZi�ޞ���t/�s�"g�U��h �|Z"�v���Q��"z#��Aջw It will be very important to continue the exercise program that your therapist instructed you in when you leave the hospital. Ask the athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then closed. • Stand with a weight in each hand. Teaching Home Exercises for the Rehabilitation of Upper Extremity Problems Rotator Cuff Impingement, Adhesive Capsulitis, Elbow Epicondylitis Tim Baldwin, MA, ATC Gina Biviano, MA ATC Hally Tappan, MA, ATC December 2, 2017 UCSF DEPARTMENT OF SPORTS MEDICINE Disclosure We have nothing to … bearing force for 7 upper extremity weight-bearing exercises (P ⱕ 0.01). ��y���a׫��_q���'�]�$�k]7��q������%8w��;�W!�XA�����i?����@���;_�U�_ֿ��L5� �W�!2,�O�K upper extremity home exercise handouts provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. REFERENCES: FUNctional Exercises for the Non-Weight Bearing Patient Andrade R, Araújo R C, Tucci H T, Martins J, Oliveira A S. Coactivation of the shoulder and arm muscles during closed kinetic chain exercises on an unstable surface. Of course, there are many more functions and movements that our upper extremity offers to us, and this is all due to its perfect anatomy that is designed to allow a large degree of mobility. Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways: Arthritis—Reduces pain and stiffness, and increases strength … Weight-bearing and balance exercises 2. Upper Extremity Passive Range of Motion Handout Handout created by Heidi Haldemann, OT (Reg.) • Breathe in and out as you exercise. Take deep breaths during and after each exercise and after each set of exercises. X Exercises Do these exercises: ____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises … This exercise should NOT cause any discomfort. How to do the exercises Lower neck and upper back stretch 1. Wait a minute, and then do another “set” of 8–12 repetitions of the same exercise. If you are standing, feet should be shoulder width apart and knees should be slightly flexed. Carver, MS, ATC2 Carl G. Mattacola, PhD, ATC3 Scott D. Mair, MD4 Arthur J. Nitz, PT, PhD, ECS, OCS5 Study Design: Repeated-measures design comparing 7 static weight-bearing shoulder exercises. Make a fist with each hand. These exercises should be initiated with muscular force and allowed to continue by sheer momentum. Move your wrist in circles to the right and to the left. ���rB�W���B�~����n��������T>h~������ֿ��_��^�������������������o����������D-�"?�������?���� �����T��������w����ޮF;_������aA~����(��(1��6������K����I���������F:��������x��w�����U�����Wv��S�~�VD^��j���k���+�ڧ��L>����k���Mo����������J_����k�m}���oj�����^������ |5���~�߿ᅺ��|F��������M�鯷��{M5���W�0�Q_׫ @���v�a��M=��+I�����W�LmH&A� d���چh���ol&�W!�7�i_Mv�~�kM6���N.VҏwM�SjPf��L%��m4�8L&��j� ��w�M4RE4�[�M6�A���M4�t�1OT��h& � ��i�MZiV�a2�0�&�� �kN�����&�A��a�_ 4�L&Aq„�;4� ��j��MSM0�i�ai��&�H��0A�h2 ��(80� � %%EOF This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. This topic page will briefly discuss the upper extremity anatomy in order to introduce you to the main regions of the upper limb , which includes: the shoulder, arm , elbow, forearm and hand . Top 20 Isometric Exercises for Static Strength Training. h�b```g``������p�A�����, ��[�\[���P����('��QP�Y�A�A8p1��b~�1��m���N`���c8���u)�c��f�kK����viF�S���� :H330p?��2���e� ` ��& A combination of strength and endurance training results in greater increases in both strength and endurance than either form of training alone. ��0W��i�"���7� ?����� >�03)ŐՒ��@�0L�B%,���8PL"���רP�=��]w����{����}��sʵ�w"3�!pO�➚k�]W�������_U������M?�?��)�jb�L�4�7�a�@B90�(�S&�|B4)B ���*L͚Ð`�H�I����� �Y�T*�Ș�&�A�%`�^\ �3`��B4GP�A 0�A�L�a0�4�4ae8�� ‚S�0�2 6-�Q��!�a0�L�a? Upper Body Exercises Do all these exercises slowly. 338 0 obj <>stream This exercise strengthens the fronts, sides, and backs of your shoulders. 2001). Keep stomach muscles tight and back straight. Do the exercises two times each day. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Upper Extremity Exercise Program Author: Shirley Ryan AbilityLab Occupational Therapy Practice Council These exercises are used to maintain and increase arm strength and endurance. If youve had an injury or fracture, or are experiencing symptoms of a disease or condition such as osteoarthritis or tendinitis in your fingers, hands or upper extremity, youll receive expert, comprehensive care at the Hand and Upper Extremity Center at The Ohio State University Wexner Medical Center. Living with Osteoporosis 8 Exercises to Strengthen Your Bones. Shoulder Rolls • Roll shoulders back making a smooth continuous circle. How to do Strength Exercises • Do 8–12 repetitions in a row. Osteoporosis Exercise Sanford Health. Stroke Exercises for Your Body 2 Table of Contents Stroke Exercises For Your Body 3 Arm Exercises 7 ... ability, and upper arm strength. Your provider may order additional te… Be sure to breathe while you are exercising. Upper Extremity Exercise Handouts With Weights [READ] Upper Extremity Exercise Handouts With Weights[FREE] Upper Body Exercises Physical therapy. ��/ �h�M0A��X.0�A��i��a0NaSL��v�i��a0�D(!��[0A�5A�XD��3l�`��0@Ȕ�D�B"2z��DF�!������ ���x���z�����i/�J���`�C�4��R��Z�#� �B$�W4���nJ�D;��J�4�0�U�i�AM�Xa0�;V Skeletal muscle weakness is present in patients with COPD and this weakness can affect lower limb strength. endstream endobj startxref • Exercises should not cause sharp pain. 1 YOUR GUIDE TO Exercise After a Stroke. 3. When exercising, remember: 1. Hg%ĵ �M@膍H8A��� '�~"B��@�a`�0Ld�PA���CN Grasp dumbbells with palms facing your body. How to: Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. Holding your breath can raise your blood pressure and put more of a workload on your heart. The arm exercises below will help you work on a few different muscle groups. • To make exercises harder, slowly increase the number of repetitions. Pace yourself. 318 0 obj <>/Filter/FlateDecode/ID[<2424D564E5698144B239D759C76D5EEB>]/Index[302 37]/Info 301 0 R/Length 95/Prev 1274097/Root 303 0 R/Size 339/Type/XRef/W[1 3 1]>>stream Upper Extremity Exercises Pdf 11 2020. �$�l&�M�"OxA�{�@�!��j��TA���B�p�w���B���MHM ��w��I��b��xaCvҴ���'�m\2A3���M��'�N�|T�d�bt��{�vA�N�kԇ��KWd=�����=?_�����}�_���^��m?���ۺ���'i�P�-�� �_��������_��������������i������[����~�^�otC��k��5��C���{�^��گ����j6�����������_��7�*?���o_�����_��~���L?�������~�a����4�x_����~B ���B���?���������/����UM������������������_�?��� �����i��������z_���������_����O���޿��_�/����o }������;����������������k�߆�����{�������ֿ���Ȉ?���a?�����/��़��k�r��o׬%����Ӱ����_���S���������p�pB8��4��ƿI_鴫������-����k����B""@��@�V�"`k�����.���Hv�����w���m~�H`�4���;��5�@�Y9�a��FrAfƿ�׸a/�J��� Stand for all the exercises. 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