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Upper Extremity Exercises Seated for the Elbow and Wrist

para>This is an image of a woman sitting up straight in a chair and holding small hand weights with her palms up. Her hands are resting on her thighs and her elbows are bent to 90 degrees. There is a callout showing her bend her elbows more bringing her weights toward her shoulders. There are also three small callouts showing different had positions to hold the weights, like with the palms down, palms up, or palms to the side.View Original

This is an image of a woman sitting up straight in a chair and holding small hand weights with her palms up. Her hands are resting on her thighs and her elbows are bent to 90 degrees. There is a callout showing her bend her elbows more bringing her weights toward her shoulders. There are also three small callouts showing different had positions to hold the weights, like with the palms down, palms up, or palms to the side.

View Original

This is an image of a woman sitting in a chair with her hand straight above her head. Her elbow and upper arm are right next to her ear. She is holding a small weight in her hand. There is a callout showing her bend her elbow to bring the weight behind her head, keeping her upper arm in the same position.

View Original

This is an image of a woman sitting in a chair with her hand straight above her head. Her elbow and upper arm are right next to her ear. She is holding a small weight in her hand. There is a callout showing her bend her elbow to bring the weight behind her head, keeping her upper arm in the same position.

View Original

This is an image of a woman sitting in a chair with her right arm bent to 90 degrees. She is holding a small weight in her right hand with the palm facing down. There is a callout showing her having twisted her lower arm so the palm is now facing up.

View Original

This is an image of a woman sitting in a chair with her right arm bent to 90 degrees. She is holding a small weight in her right hand with the palm facing down. There is a callout showing her having twisted her lower arm so the palm is now facing up.

View Original

This is a series of images of a man sitting in a chair, resting his right lower arm on a table. His wrist and hand are extended off of the table and he is holding a small weight in his hand. In the first image his wrist is bent back, palm facing up, and there is a callout showing him flexing his wrist up. In the second image, his wrist is bent down and there is a callout of him extending his wrist up. In the third image, his wrist is on the side, thumb up, and the callout shows him moving the wrist up and down.

View Original

This is a series of images of a man sitting in a chair, resting his right lower arm on a table. His wrist and hand are extended off of the table and he is holding a small weight in his hand. In the first image his wrist is bent back, palm facing up, and there is a callout showing him flexing his wrist up. In the second image, his wrist is bent down and there is a callout of him extending his wrist up. In the third image, his wrist is on the side, thumb up, and the callout shows him moving the wrist up and down.

View Original

What will the results be?


  • Stronger muscles
  • More toned looking muscles in your upper arms
  • Greater ease doing arm activities

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 and swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
  • If you are using weights, choose a weight that will allow you to repeat the exercise 10 times before resting. If you easily do 10 repeats, you may not be using enough weight. If you are not able to do 10 repeats, you are using too heavy of a weight.
  • 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 ‚  

Last Reviewed Date


2015-01-10 ‚  

List_set bdysylist


  • Exercise
  • Neuromuscular and Skeletal
  • Therapy (Occupational, Physical, Speech, etc)

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 provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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