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Upper Extremity Strengthening Exercises

This document provides instructions for a series of upper extremity strengthening exercises. The exercises target the scapula, shoulders, elbows, forearms, wrists, fingers and thumb. Each exercise describes the motion and instructs holding for 3 seconds before returning to the starting position. The exercises are recommended to be performed 2-3 times per day, repeating each 10 times. As strength improves, light weights can be added.

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Leonardo Amaral
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761 views4 pages

Upper Extremity Strengthening Exercises

This document provides instructions for a series of upper extremity strengthening exercises. The exercises target the scapula, shoulders, elbows, forearms, wrists, fingers and thumb. Each exercise describes the motion and instructs holding for 3 seconds before returning to the starting position. The exercises are recommended to be performed 2-3 times per day, repeating each 10 times. As strength improves, light weights can be added.

Uploaded by

Leonardo Amaral
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Upper Extremity Strengthening Exercises: This section introduces exercises aimed at strengthening the upper extremities, detailing repetitions and breathing instructions for effective implementation.
  • Advanced Shoulder and Arm Exercises: Continues with advanced exercises targeting shoulder and arm muscles, focusing on rotational and flexion movements.
  • Wrist and Hand Strengthening: Focuses on exercises for wrists and fingers, crucial for hand function and dexterity.
  • Conclusion and Advice: Concludes with a reminder to consult therapists for personalized guidance and advice on using equipment.
  • Thumb and Finger Mobility: Details exercises to improve strength and range of motion for thumbs and fingers.

Exercises Upper Extremity

Strengthening Program

Do the following exercises 2 to 3 times each day. Repeat each exercise 10 times when

doing it. Sit up straight in a chair and do not hold your breath when you exercise.

Scapular Retraction and Depression

1. Squeeze your shoulder blades together in a

backward motion.

2. Hold for 3 seconds and return to starting

position.

Shoulder Flexion

1. Lift your arm over your head in a

forward direction, keeping your thumb

and your elbow straight.

2. Hold for 3 seconds and return your arm

to your side.

Shoulder Adduction and Abduction

1. Lift your arm out to the side, keeping

your thumb up and your elbow straight

up.

Be careful not to lean to the opposite

side.

2. Hold for 3 seconds and return your arm

to your side.

Horizontal Adduction and Abduction

1. Start with your arm out to your side at

shoulder height.

2. Move your arm across your chest toward

your opposite shoulder, keeping your

elbow straight.

3. Hold for 3 seconds, and then return to the

starting position.

Shoulder Internal and External

Rotation

1. Lift your arms out to the side with your

elbows bent. Move your palms down.

Hold for 3 seconds.

2.

Move your palms up. Hold for 3

seconds.

Do not let your shoulders drop down.

Elbow Flexion and Extension

1. Bend your elbow, keeping your palm up.

Hold for 3 seconds.

2. Straighten your elbow and hold for 3

seconds.

3. Alternate between bending and

straightening your elbow.

Forearm Pronation and Supination

1. Turn the palm of your hand up while

keeping your elbow at your side. Hold

for 3 seconds.

2. Turn your palm down and hold for 3

seconds.

Wrist Flexion and Extension

1. Place your forearm on a table with your

hand over the edge and your palm facing

down.

2. Raise your hand up and hold for 3

seconds.

3. Turn your palm up. Raise your hand up

and hold for 3 seconds.

Wrist Ulnar and Radial Deviation

1. Hold your forearm with your opposite

hand to keep it stable during movement.

2. Move your hand to the little finger side

and hold for 3 seconds.

3. Move your hand to the thumb side and

hold for 3 seconds.

Finger Flexion and Extension

1. Make a fist with your hand and hold for

3 seconds.

2. Straighten your fingers as far as you can

and hold for 3 seconds.

3. Alternate the two motions.

Finger Adduction and Abduction

1. Spread your fingers apart and hold for 3

seconds.

2. Move your fingers back together and

hold for 3 seconds.

3. Alternate spreading your fingers apart

and bringing them back together.

Thumb Opposition

1. Make an O by touching the pad of your

thumb and index finger.

2. Repeat with your middle finger, ring

finger, and little finger.

Talk with your therapist about any questions or concerns.

Once you get stronger, you can do the exercises with your arms using hand weights or

objects such as cans. Start light and build up slowly.

Dev. 2/14

W:\NZ\Netit patienteducation\Patient Education Materials\Exercise and Rehab\Exercises\Exercises - Upper Extremity Strengthening Program.doc

Mount Carmel 2014

1 Exercises – Upper Extremity Strengthening Program Do the following exercises 2 to 3 times each day. Repeat each exercis
2 Horizontal Adduction and Abduction 1. Start with your arm out to your side at shoulder height. 2. Move your arm across
3 Wrist Flexion and Extension 1. Place your forearm on a table with your hand over the edge and your palm facing down.
4 Finger Adduction and Abduction 1. Spread your fingers apart and hold for 3 seconds. 2. Move your fingers back together

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