Follow your doctor’s direction about weight limits. 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°) Upper Extremity . 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 Stand for all the exercises. 2. Osteoporosis Exercise Sanford Health. ���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� � It will also help you move better and get back your strength and endurance. Hg%ĵ �M@膍H8A��� '�~"B��@�a`�0Ld�PA���CN Do the exercises two times each day. The participant had to choose five of the eight exercises and perform them two days a week for six weeks [28,29] . 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 Repeat. bearing force for 7 upper extremity weight-bearing exercises (P ⱕ 0.01). Holding your breath can raise your blood pressure and put more of a workload on your heart. �?��������_�/��������/��_���_�������7��>� ... Elbow Weight Training In a standing or sitting position, hold a small weight in your hand. • Your therapist may show you how to add weight as you improve. �i�N�B`I9H�2�G!�K$m�""��"� ��"��!�������^�K�l��/A}:H;H*�1�����8A�q$YI(L����\ldLR�'Aհ�d�3z�~�����������$v�����^Ir��l�����a�M=>�⾺k�[�U^�����u�_�����n���o�A��PM4 >�; Upper Extremity Exercise Handouts Pdf 10 2020. The arm exercises below will help you work on a few different muscle groups. Active Range of Motion Exercises: Wrists, Elbows, Forearms, and Shoulders Wrists 1 Rest your arm on a table and hang your hand over the edge. Follow exercise directions as listed 4. If you still have pain, stop. Thrust one arm out in front of you until your elbow is straight and your arm is at shoulder height. How to: Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. Range of Motion Exercises . �a�L&�iS��M7�ؤ�&V'�a% ���� �A�0�A�A�V��H0�{��&��� �M��B�i��M�4�W�ST�M{Rn���l� ����էi4�4�1 �hXaS :�0�/�+�D���5�L&�i�U�4��4D�í}���6� �(��&�!,4A��i��_TG����@�a�$�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���� 3. Doing arm exercises with gentle movements will help prevent you from feeling stiff. If you have pain, ease up on the movement. • To make exercises harder, slowly increase the number of repetitions. Your provider may order additional te… Complete 2-3 sets x 10 reps daily. Upper Extremity Active Range of Motion – Sitting. • Stand with a weight in each hand. However, these authors suggested that more intensive therapies might be beneficial. A combination of strength and endurance training results in greater increases in both strength and endurance than either form of training alone. Relax your arms back down to your sides. Slowly bend your wrist up and down. ��������M�4�[��������J�kV�n�n2�2�I��Һ�k )9��-���M�دb���h�ᄡ��N���WW���$�6��4�*p��W ����M�&�p�O�AA��M�)�z�`�(0��0J�-����Zj�M6�5�N�A����D-�LSI�i7i�Ӵ�m&� ��W��i���^&�l�ㄲBh0� Your occupational or physical therapist may adjust the exercises to meet your needs. ����������5�"%����P?�����^��}��[����߶+]��mBu־��0�G@^��������[�������c�]����Zֿ�\5Y�V��/���Q��~����������/�/���2�D�r _�����������������ӽ~����R�~���O����Ұ������~��w�����������뿿����k�����������_QX7���z�W_����������i���%�տ��k�_�"���_����������׾���������%�M�3�o�O���O��#�[������־����"/�� �����Մ���������v����}ok����@�L?���_o�������m{�{�{���W��a&_�\4����0�av���m/���Z�����]���t�.״�����H����i[�a/��K��K���m=W��W�{�����_VJ�?��L��V��v�^���q�A��R c��_����aj�0�ئ+��Xi='��L}}zM��/�eߵ��ݦ�A��~�P�����ݨ؇m:�?�Q����i��j���J��ض?�A��4N�A�ﰟ���0�K����!��YT���j���+$�m_�g�a�a4�N�Mt�}��������p@�i �i�4�CKMSi��0P�:8�( a6�&�`�x��0�A�!�� a�`��M4��A��4�aT$�a&�i�P�T�h6�M5�L0��I��i�&� Finish the series of pendulum exercises with cross motions- forward and backward and side to side movements. Ask the athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then closed. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. 4. Exercise 2-MirroringUpper Extremity Movethe uninjuredupperextrem-ity passively to various positions in the available range of motion. Stroke Exercises for Your Body 2 Table of Contents Stroke Exercises For Your Body 3 Arm Exercises 7 ... ability, and upper arm strength. ACTIVE AGING [ ]ANKLE WEIGHT EXERCISES TO STRENGTHEN YOUR LEGS Reference - A Guide from the National Institute on Aging - www.nia.nih.gov Page 3 When you are able to lift a weight between 8 to 15 times, you can increase the amount of weight you use at your next session. }B`�4MBa4�L&�� �a4a�B�i�а�v�!04D�B�!�, ���T�`��m4�i�iB[B!�p� `��t�m ��oMQ���Zi�Κ�?i @�B�n�I�N�����"}'/wz���&��!�N�]C�A�C+AZA�l2P���i8d {p���>h6�c E��i��d �{�mp�?����oV�J���d�����:\ �&�p֭� `�Ј�a�DH@A*2(�E���A�� �A��iS���&���]5�[��׵;-Ge �JDp�$���[�d>�a*����:z�NL*� �@�4�axi�� �$�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��� It will be very important to continue the exercise program that your therapist instructed you in when you leave the hospital. Top 20 Isometric Exercises for Static Strength Training. A relationship has been shown between lower limb strength and lo… Upper Extremity and Shoulder Exercises. Skeletal muscle weakness is present in patients with COPD and this weakness can affect lower limb strength. 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 h�bbd```b``�"���� R"Dr��H�i��-��`�@�q����bO��{6���� ɿ�L��{��00҉���p�@� �5D Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. 338 0 obj <>stream Bicep Curl with Supination. This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. We help patients with a wide range of conditions of the finger, hand, wrist, forearm, elbow and upper arm. Hold for a count of ___. 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. 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. Hold both arms by your sides. ��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? 2. MOVE Physical Activity Handout P32 Sample Strength. X Pace yourself. 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 … %%EOF ��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 Be sure to breathe while you are exercising. Strengthening the muscles in the lower limbs is important as these muscles are used everyday. �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 Do not hold your breath. 0 Upper Extremity Active Range of Motion – Sitting . Next, pull shoulders down as far as possible while inhaling, exhale and return to relaxed position. upper extremity home exercise handouts provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Wrists 2 Rest your arm on a table and hang your wrist over the edge. "�ѐP|0A��`� �M5N��T�M4�EXr62!�IL" @�a0�0�_�!F"P�E������4""2�%kB*""�����UUH?֒�:U ,�aR .��%T���H$�]RI+H���T�+�R� /�K�B�I�UMRxP��MPA�j %PDF-1.6 %���� Supraspinatus Infraspinatus Anterior Deltoid Posterior Deltoid Pectoralis Major r 0.97 0.99 0.91 0.91 0.88 Wait a minute, and then do another “set” of 8–12 repetitions of the same exercise. On day 4 and 5, add ‰ pound hand weights as you do your exercises. When exercising, remember: 1. Start each exercise slowly. Exercises Repeat each exercise 10 times. Upper Extremity Exercises Pdf 11 2020. Ease off the exercise if you start to have pain. Notify your therapist if … Lymph Drainage Exercises for Upper Extremity Shoulder Exercises Shoulder Shrug: • Lift both shoulders towards your ears as you inhale, exhale and return to relaxed position. endstream endobj startxref 302 0 obj <> endobj Ont. This exercise strengthens the fronts, sides, and backs of your shoulders. Upper Extremity Passive Range of Motion Handout Handout created by Heidi Haldemann, OT (Reg.) lÅM��|�ݡ�с.�W�_�ߎO���/����˗W��k�ͭ�O/������_����_�_��b:�}��a���n���WO쟚��ND�'�^����O�^�!8��Ѡ_]�x�Zӿ��|��h�~}�-+0 -������˿�⿬�g_ܼ~��o�������?\���ݏ�����I�s�n/__���W������Տ�s�ţ/d��~{{���o�m����_\���˃S�?��go�qcLkK���77x��O�o/�"_Θ�QK('�.���V�;���j;� �M5ˡr.�����NL;z�x\�(@n�������~��iO�s�€�[���"D��@ؓ�J� Ul�:pP��i. A very small dumbbell weight can be used in the hand to increase the shoulder traction. Advanced exercises 4. How to do Strength Exercises • Do 8–12 repetitions in a row. Functional exercises In view of the above, patients should be discouraged from walking by themselves as soon as they have been fitted with prostheses, however eager they may be to do Two reviews were able to pool their results quantitatively (Barreca et al. Upper Extremity Dumbbell Home Exercise Program, Page 3. �}�a+JM���-�{�����j֪��0�i0�h$�_LB��c:7 �K0A�� ��=��6�a8� �Ɓ� �a�� ��N�. Take deep breaths during and after each exercise and after each set of exercises. 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 … exercise program that includes lifting weights a few times each week. 3. ������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�" � Grasp dumbbells with palms facing your body. 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. 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�� h�b```g``������p�A�����, ��[�\[���P����('��QP�Y�A�A8p1��b~�1��m���N`���c8���u)�c��f�kK����viF�S���� :H330p?��2���e� ` ��& Shoulder Musculature Activation During Upper Extremity Weight-Bearing Exercise Tim L. Uhl, PT, PhD, ATC1 Thomas 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. 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 . Ridiculously Easy Upper Body Strengthening Exercises for. Upper Body Exercises Do all these exercises slowly. Move your wrist in circles to the right and to the left. • Slowly push the weights … Exercises Do these exercises: ____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises … 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 Raise your hands to your shoulders with your palms and forearms facing forward. • Exercises should not cause sharp pain. ��y���a׫��_q���'�]�$�k]7��q������%8w��;�W!�XA�����i?����@���;_�U�_ֿ��L5� �W�!2,�O�K Shoulder Rolls • Roll shoulders back making a smooth continuous circle. To begin, lift arms straight in front to shoulder height with soup cans facing vertically. If you are standing, feet should be shoulder width apart and knees should be slightly flexed. 1 YOUR GUIDE TO Exercise After a Stroke. These exercises should be initiated with muscular force and allowed to continue by sheer momentum. This exercise should NOT cause any discomfort. 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�� 7. Place your feet shoulder-width apart. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. "%�&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� � Don’t let the weight … 2001). Living with Osteoporosis 8 Exercises to Strengthen Your Bones. Exercise #4 Shoulder Flexion “Forward Punches” 1. Objective: The purpose of this study was to determine the demand on shoulder musculature • 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. • Breathe in and out as you exercise. Stand or sit with shoulder blades set down and back. Singapore Med J 2011; 52(1) : 35 Bachschmidt RA. The selection of eight consisted of isometric body weight exercises focusing on the LPHC. Keep stomach muscles tight and back straight. Make a fist with each hand. Back to top Exercise Tips 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. Upper Extremity Exercise Handouts With Weights [READ] Upper Extremity Exercise Handouts With Weights[FREE] Upper Body Exercises Physical therapy. Exercise #2 Exercise #3 Exercise … Specific gait-training exercises 3. ���0�bj� v ��/ �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 10.2 Upper Extremity Interventions ... effectiveness of exercise therapies on arm function (van der Lee et al. upper arms, to make reaching for high items easier. � �&��\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� How to do the exercises Lower neck and upper back stretch 1. 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