upper extremity exercises with weights pdf

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 This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. Holding your breath can raise your blood pressure and put more of a workload on your heart. 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 Osteoporosis Exercise Sanford Health. These exercises should be initiated with muscular force and allowed to continue by sheer momentum. 10.2 Upper Extremity Interventions ... effectiveness of exercise therapies on arm function (van der Lee et al. upperextremitydecreases. Exercise #4 Shoulder Flexion “Forward Punches” 1. Grasp dumbbells with palms facing your body. Exercises Repeat each exercise 10 times. Strengthening the muscles in the lower limbs is important as these muscles are used everyday. exercise program that includes lifting weights a few times each week. Follow your doctor’s direction about weight limits. Shoulder Rolls • Roll shoulders back making a smooth continuous circle. Your occupational or physical therapist may adjust the exercises to meet your needs. bearing force for 7 upper extremity weight-bearing exercises (P ⱕ 0.01). This exercise should NOT cause any discomfort. • To make exercises harder, slowly increase the number of repetitions. Ridiculously Easy Upper Body Strengthening Exercises for. 3. • Breathe in and out as you exercise. A combination of strength and endurance training results in greater increases in both strength and endurance than either form of training alone. ��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�&� It will also help you move better and get back your strength and endurance. Relax your arms back down to your sides. Upper Body Exercises Do all these exercises slowly. If you are standing, feet should be shoulder width apart and knees should be slightly flexed. Slowly bend your wrist up and down. Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. ��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� � 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. upper extremity home exercise handouts provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. ��0�bj� v 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. ��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$.��/��}��m?�f�{��k��K��^��W�_���ZM��o�׺޿�}�ֿ��u�_��?�]Ba�!��W��^��]��_�D�_�A��!iN��6Ȃ}��A?�"7�@��.��yN'��D�ŵ�W�_�/��G�" � Singapore Med J 2011; 52(1) : 35 Bachschmidt RA. How to: Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. If you still have pain, stop. h޴�k�\��J��0��8��Br��5��5�4 ��)��{F3��J�C6�,�!�u剾�!w��!��ZT�>9�U��;��O@+��\Q�S��;��U�Ԋ�n�JU�Uk��ȡs�9uFh�\kO?��C�W�O/�>��o��yy�敪��7߯�C��ɓ��n�� 1 YOUR GUIDE TO Exercise After a Stroke. a/�`�-� ^�k}�� p�3T^�k�{M��w��kv�]��']Z�a��V��5��b�N@��Rb��w� ry.�^�m�[ׯ�Nҵ騃��kj�4��.-��[� �i��7[�I;M�� endstream endobj startxref �i�N�B`I9H�2�G!�K$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 >�; When exercising, remember: 1. X The participant had to choose five of the eight exercises and perform them two days a week for six weeks [28,29] . Pace yourself. 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. Hg%ĵ �M@膍H8A�� '�~"B��@�a`�0Ld�PA��CN • Stand with a weight in each hand. 302 0 obj <> endobj Upper Extremity Passive Range of Motion Handout Handout created by Heidi Haldemann, OT (Reg.) • Your therapist may show you how to add weight as you improve. 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 . Do not hold your breath. Upper Extremity and Shoulder Exercises. `�Ј�a�DH@A*2(�E��A�� A��iS��&��]5�[��׵;-Ge �JDp�$��[�d>�a*��:z�NL*� �@�4�axi�� :�0�/�+�D��5�L&�i�U�4��4D�í}��6� �(��&�!,4A��i��_TG��@�a�$�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�� "%�&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� � Exercises Keep stomach muscles tight and back straight. Wait a minute, and then do another “set” of 8–12 repetitions of the same exercise. The arm exercises below will help you work on a few different muscle groups. 2. 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. 4. Hold both arms by your sides. Stroke Exercises for Your Body 2 Table of Contents Stroke Exercises For Your Body 3 Arm Exercises 7 ... ability, and upper arm strength. "�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 Upper Extremity Exercise Program Author: Shirley Ryan AbilityLab Occupational Therapy Practice Council These exercises are used to maintain and increase arm strength and endurance. However, these authors suggested that more intensive therapies might be beneficial. Raise your hands to your shoulders with your palms and forearms facing forward. If you have pain, ease up on the movement. Your provider may order additional te… 2. MOVE Physical Activity Handout P32 Sample Strength. Place your feet shoulder-width apart. 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. Living with Osteoporosis 8 Exercises to Strengthen Your Bones. 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°) 0 Complete 2-3 sets x 10 reps daily. Upper Extremity Exercise Handouts With Weights [READ] Upper Extremity Exercise Handouts With Weights[FREE] Upper Body Exercises Physical therapy. Wrists 2 Rest your arm on a table and hang your wrist over the edge. Back to top Exercise Tips 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. }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� �?��_�/��/��_��_��7��>� Upper Extremity Active Range of Motion – Sitting . Next, pull shoulders down as far as possible while inhaling, exhale and return to relaxed position. How to do Strength Exercises • Do 8–12 repetitions in a row. h�b```g``��p�A��, ��[�\[��P��('��QP�Y�A�A8p1��b~�1��m��N`��c8��u)�c��f�kK��viF�S�� :H330p?��2��e� ` ��& Do the exercises two times each day. Upper Extremity Exercise Handouts Pdf 10 2020. Two reviews were able to pool their results quantitatively (Barreca et al. The selection of eight consisted of isometric body weight exercises focusing on the LPHC. �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 Notify your therapist if … Shoulder Musculature Activation During Upper Extremity Weight-Bearing Exercise Tim L. Uhl, PT, PhD, ATC1 Thomas J. %%EOF Do these exercises: ____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises … 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 Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. ��y��a׫��_q��'�]�$�k]7��q��%8w��;�W!�XA��i?��@��;_�U�_ֿ��L5� �W�!2,�O�K A relationship has been shown between lower limb strength and lo… Functional exercises In view of the above, patients should be discouraged from walking by themselves as soon as they have been fitted with prostheses, however eager they may be to do Stand or sit with shoulder blades set down and back. Don’t let the weight … Bicep Curl with Supination. • Slowly push the weights … h�bbd```b``�"�� R"Dr��H�i��-��`�@�q��bO��{6�� ɿ�L��{��00҉��p�@� �5D Upper Extremity . � �&��\2��6�}�`��(O�N� �!��!� ��^�wI��u�պw��4��K��ӯ_k�m;O��S��u�a�}��u��E�|k��}m\��i}ׯ_��{�ⶒ��_��?��Q�� e��D �y��^��K��h{��A��F��_�ү��_��ވK��.�� G��߃��W��_�k�_��K��{��}��A�B��/�5{��W�D�D_��%��!��~��k�k��n��o��l/�V��_i~��}+��k��텿��~�a��C {i��{��ﴞ��׿޾�_�5��J�I��%��0I��/��إ�&)w��^��iv�W�}1V�޿k�__iWv�}�P�J�Y�pa��1��!��n�N�v� If youve had an injury or fracture, or are experiencing symptoms of a disease or condition such as osteoarthritis or tendinitis in your fingers, hands or upper extremity, youll receive expert, comprehensive care at the Hand and Upper Extremity Center at The Ohio State University Wexner Medical Center. REFERENCES: FUNctional Exercises for the Non-Weight Bearing Patient Andrade R, Araújo R C, Tucci H T, Martins J, Oliveira A S. Coactivation of the shoulder and arm muscles during closed kinetic chain exercises on an unstable surface. Objective: The purpose of this study was to determine the demand on shoulder musculature ACTIVE AGING [ ]ANKLE WEIGHT EXERCISES TO STRENGTHEN YOUR LEGS Reference - A Guide from the National Institute on Aging - www.nia.nih.gov Page 3 When you are able to lift a weight between 8 to 15 times, you can increase the amount of weight you use at your next session. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. �}�a+JM��-�{��j֪��0�i0�h$�_LB��c:7 �K0A�� =��6�a8� �Ɓ� �a�� N�. Finish the series of pendulum exercises with cross motions- forward and backward and side to side movements. Thrust one arm out in front of you until your elbow is straight and your arm is at shoulder height. Advanced exercises 4. Top 20 Isometric Exercises for Static Strength Training. Upper Extremity Dumbbell Home Exercise Program, Page 3. Take deep breaths during and after each exercise and after each set of exercises. Ask the athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then closed. Weight-bearing and balance exercises 2. We help patients with a wide range of conditions of the finger, hand, wrist, forearm, elbow and upper arm. upper arms, to make reaching for high items easier. 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 It will be very important to continue the exercise program that your therapist instructed you in when you leave the hospital. ��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 Exercise 2-MirroringUpper Extremity Movethe uninjuredupperextrem-ity passively to various positions in the available range of motion. �$�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�� Start each exercise slowly. Range of Motion Exercises . 338 0 obj <>stream This exercise strengthens the fronts, sides, and backs of your shoulders. Ease off the exercise if you start to have pain. Ont. Strength training can improve muscle strength, peak work capacity and endurance time. 7. • Exercises should not cause sharp pain. A very small dumbbell weight can be used in the hand to increase the shoulder traction. Hold for a count of ___. • 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. 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. 3. Make a fist with each hand. Move your wrist in circles to the right and to the left. How to do the exercises Lower neck and upper back stretch 1. Doing arm exercises with gentle movements will help prevent you from feeling stiff. To begin, lift arms straight in front to shoulder height with soup cans facing vertically. Supraspinatus Infraspinatus Anterior Deltoid Posterior Deltoid Pectoralis Major r 0.97 0.99 0.91 0.91 0.88 Skeletal muscle weakness is present in patients with COPD and this weakness can affect lower limb strength. On day 4 and 5, add ‰ pound hand weights as you do your exercises. Stand for all the exercises. ��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? 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 … Repeat. Exercise #2 Exercise #3 Exercise … %PDF-1.6 %�� Be sure to breathe while you are exercising. 2001). Follow exercise directions as listed 4. ��/ �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 Specific gait-training exercises 3. ��M�4�[��J�kV�n�n2�2�I��Һ�k )9��-��M�دb��h�ᄡ��N��WW��$�6��4�*p��W ��M�&�p�O�AA��M�)�z�`�(0��0J�-��Zj�M6�5�N�A��D-�LSI�i7i�Ӵ�m&� ��W��i��^&�l�ㄲBh0� �73!�93@�5�� C_iL�� i�H?�h;��a4 �i?�5�P�\ �j��5L&��!u@��_P��u��k��~��i�?��i��z��4��ٱ�� `:��u��O_�lP��A��;@�� @� y��.v$?��}>��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 Your bones you start to have pain finger, hand, wrist,,. And get back your strength and endurance than either form of training alone 10.2 upper Extremity exercises! Wrist, forearm, elbow and upper arm make reaching for high items easier facing! 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