Upper Extremity Exercises Seated

About this topic

Some people are not able to stand or have problems with balance. You can still safely exercise while seated in a chair. If you have a desk job, doing exercises while seated at your desk can also be helpful. There are many different exercises that you can do to help keep your arms strong and moving well. ‚

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Hold all exercises for 3 to 5 seconds. Do all exercises slowly. ‚
Some exercises can be done holding a small weight. You can use a can of soup or a hand weight. If the exercise gets too easy, add more weight or do the exercise more times. ‚

Shoulder shrugs ¢ ˆ ’ Shrug your shoulders up towards your ears. Relax.
Shoulder blade squeezes ¢ ˆ ’ Pinch your shoulder blades together on your upper back. Relax.
Shoulder circles ¢ ˆ ’ Sit or stand with your back straight. Raise just your shoulders up towards your ears. Move them back, down, and then forward in a circle. Repeat, but now move your shoulders in a circle going forward.
Arm raises ¢ ˆ ’ Start with your hands crossed at your knees. Raise your hands up and uncross your arms. Squeeze your shoulder blades together.
Diagonal chops ¢ ˆ ’ Clasp your hands together. Bring them over one shoulder. Make a chopping motion ending at the opposite hip. Next, do the motion over the opposite shoulder chopping down to the opposite hip. You should slowly twist your trunk when doing the chopping motion.
Arm push-ups ¢ ˆ ’ Push down on the arms of the chair. Straighten your arms and lift your bottom off of the chair.
Overhead flexions ¢ ˆ ’ Start with your arms straight and your hands by your thighs. Bring your arms in front of you, keeping your elbows straight, to lift the weights over your head. This exercise can also be done with a cane.
Chest presses ¢ ˆ ’ Grab the weights in your hands. Bend your elbows and hold the weights by your shoulders. Now, press straight out until your elbows are straight.
Elbow bends ¢ ˆ ’ Hold a weight in your hand with the palm facing up. Bend your elbow up all the way. Lower the weight back down. Now, hold the weight with your palm facing down. Next, hold the weight with your hand sideways and your thumb up. Repeat using other hand.
Elbow straightening ¢ ˆ ’ Hold the weight in your hand behind your head. Then, straighten your arm back to the starting position. Repeat with the other hand.
Lower arm twists ¢ ˆ ’ Start by having your elbow bent with your arm at your side. Hold a small weight in your hand. Keeping your arm at your side and not moving your elbow, turn the lower arm until your palm is facing down. Now, turn the lower arm until your palm is facing up. Repeat using other hand.
Wrist extensions ¢ ˆ ’ With your lower arm supported on a table or your leg, have your palm facing DOWN with a small weight in your hand. Bend your wrist back as far as you can. Now, lower the weight back down. Be sure to control the weight as you lower it. Repeat using other hand.
Wrist flexions ¢ ˆ ’ With your lower arm supported on a table or your leg, have your palm facing UP with a small weight in your hand. Bend your wrist up as far as you can. Now, lower the weight back down. Be sure to control the weight as you lower it. Repeat using other hand.
Wrist side to side ¢ ˆ ’ Sit with your lower arm supported on a table or your leg. Have your hand off the edge. Position your hand sideways with your thumb up. With a weight in your hand, lift your hand straight up. Now, lower your hand back down. Switch the weight to the other hand.

View OriginalView Original
View OriginalView Original
View OriginalView Original

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
If you are using weights, start with low weights and increase the weights as tolerated.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

NHS Choices ‚
http://www.nhs.uk/Tools/Pages/Exercises-for-older-people.aspx ‚

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

Home

Erectile Dysfunction