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Strengthening Your Upper Body

L shape. Keep your upper arm level with your body.
  • Slowly bring the weight up and towards your shoulders.
  • Slowly lower the weight back until your elbow is bent. Keep your shoulder still. Only your elbow should be moving for this exercise.
  • Repeat 10 times.
  • For the triceps overhead extension, stand with your back straight and your feet shoulder width apart.
  • Hold a weight with both hands, with hands wrapped around the weight.
  • Slowly lift weight up above your head and then behind your head, keeping your upper arms close to your head and elbows raised upward.
  • Slowly bring the weight upward and back in front of your head to the starting point.
  • Repeat 10 times.


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    What problems could happen?


    • If you have back problems like a compression fracture or a ruptured disc, doing some of these exercises could make your problem worse.
    • Some of these exercises may cause lower back pain.
    • Muscle strain may happen if you do not follow the proper steps when doing these exercises. It may also happen if you try to do too many exercises right away.

    When do I need to call the doctor?


    Call your doctor if you have any concerns. ‚  

    Helpful tips


    • Do warm-up exercises before and cool-down exercises after you have finished.
    • Drink lots of water when exercising.
    • Exercise your back muscles in order to have a strong trunk or core.
    • Count out loud when you are holding an exercise position. This helps you to breathe out when you are doing the hard part of the exercise.

    Where can I learn more?


    Centers for Disease Control and Prevention ‚  
    http://www.cdc.gov/physicalactivity/everyone/health/index.html ‚  
    KidsHealth ‚  
    http://kidshealth.org/parent/nutrition_center/staying_fit/strength_training.html# ‚  

    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. ‚  

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