upper extremity exercises with weights pdf

Specific gait-training exercises 3. 7. exercise program that includes lifting weights a few times each week. 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 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 Ont. Shoulder Musculature Activation During Upper Extremity Weight-Bearing Exercise Tim L. Uhl, PT, PhD, ATC1 Thomas J. 2. If you have pain, ease up on the movement. Keep stomach muscles tight and back straight. This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. Stand for all the exercises. Your occupational or physical therapist may adjust the exercises to meet your needs. �}�a+JM���-�{�����j֪��0�i0�h$�_LB��c:7 �K0A�� ��=��6�a8� �Ɓ� �a�� ��N�. Thrust one arm out in front of you until your elbow is straight and your arm is at shoulder height. Stroke Exercises for Your Body 2 Table of Contents Stroke Exercises For Your Body 3 Arm Exercises 7 ... ability, and upper arm strength. 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. Upper Extremity Passive Range of Motion Handout Handout created by Heidi Haldemann, OT (Reg.) 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 … Holding your breath can raise your blood pressure and put more of a workload on your heart. 2. Exercise #4 Shoulder Flexion “Forward Punches” 1. Next, pull shoulders down as far as possible while inhaling, exhale and return to relaxed position. Finish the series of pendulum exercises with cross motions- forward and backward and side to side movements. endstream endobj startxref 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�� ���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� � �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 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 . Osteoporosis Exercise Sanford Health. �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 The arm exercises below will help you work on a few different muscle groups. 302 0 obj <> endobj Upper Extremity Active Range of Motion – Sitting . Wrists 2 Rest your arm on a table and hang your wrist over the edge. On day 4 and 5, add ‰ pound hand weights as you do your exercises. • Slowly push the weights … How to do the exercises Lower neck and upper back stretch 1. Follow exercise directions as listed 4. Top 20 Isometric Exercises for Static Strength Training. The selection of eight consisted of isometric body weight exercises focusing on the LPHC. If you are standing, feet should be shoulder width apart and knees should be slightly flexed. 10.2 Upper Extremity Interventions ... effectiveness of exercise therapies on arm function (van der Lee et al. Stand or sit with shoulder blades set down and back. Move your wrist in circles to the right and to the left. 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. upper arms, to make reaching for high items easier. Your provider may order additional te… Ease off the exercise if you start to have pain. Do the exercises two times each day. %%EOF • Your therapist may show you how to add weight as you improve. 0 Range of Motion Exercises . 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°) Raise your hands to your shoulders with your palms and forearms facing forward. Do these exercises: ____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises … ����������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�&� Relax your arms back down to your sides. h�bbd```b``�"���� R"Dr��H�i��-��`�@�q����bO��{6���� ɿ�L��{��00҉���p�@� �5D ��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 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 A relationship has been shown between lower limb strength and lo… Bicep Curl with Supination. 2001). Notify your therapist if … �i�N�B`I9H�2�G!�K$m�""��"� ��"��!�������^�K�l��/A}:H;H*�1�����8A�q$YI(L����\ldLR�'Aհ�d�3z�~�����������$v�����^Ir��l�����a�M=>�⾺k�[�U^�����u�_�����n���o�A��PM4 >�; Singapore Med J 2011; 52(1) : 35 Bachschmidt RA. :�0�/�+�D���5�L&�i�U�4��4D�í}���6� �(��&�!,4A��i��_TG����@�a�$�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���� Upper Extremity Dumbbell Home Exercise Program, Page 3. 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. "�ѐP|0A��`� �M5N��T�M4�EXr62!�IL" @�a0�0�_�!F"P�E������4""2�%kB*""�����UUH?֒�:U ,�aR .��%T���H$�]RI+H���T�+�R� /�K�B�I�UMRxP��MPA�j }B`�4MBa4�L&�� �a4a�B�i�а�v�!04D�B�!�, ���T�`��m4�i�iB[B!�p� `��t�m ��oMQ���Zi�Κ�?i @�B�n�I�N�����"}'/wz���&��!�N�]C�A�C+AZA�l2P���i8d {p���>h6�c E��i��d �{�mp�?����oV�J���d�����:\ �&�p֭� 338 0 obj <>stream Hold both arms by your sides. Strengthening the muscles in the lower limbs is important as these muscles are used everyday. Make a fist with each hand. This exercise should NOT cause any discomfort. Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways: Arthritis—Reduces pain and stiffness, and increases strength … To begin, lift arms straight in front to shoulder height with soup cans facing vertically. Exercise 2-MirroringUpper Extremity Movethe uninjuredupperextrem-ity passively to various positions in the available range of motion. Objective: The purpose of this study was to determine the demand on shoulder musculature REFERENCES: FUNctional Exercises for the Non-Weight Bearing Patient Andrade R, Araújo R C, Tucci H T, Martins J, Oliveira A S. Coactivation of the shoulder and arm muscles during closed kinetic chain exercises on an unstable surface. Place your feet shoulder-width apart. � �&��\2������6�}�`���(O�N� �!��!� ��^�wI�����������u�պw��4��K����ӯ_k�m;O���S����u�a�}�����������u��E�|k������������}m\���i}ׯ_��{�ⶒ��������_��������?���Q�� e������D �y�����^��K��h{���A���F���_�ү��������_��������������������������ވK����������������.����� G�������߃���W���_�k�_���K���{������}������������A�B��/�5{���W�D�D_���%���!��~����k�k��n��o���l/�V���_i~�����}+������������k�������텿��~�a��C {i��{���ﴞ��׿޾�_�5�����J�I���%��0I��/���إ�&)w��^���iv�W�}1V�޿k�__iWv�}�P�J�Y�pa����1��!��n�N�v� %PDF-1.6 %���� Don’t let the weight … ��/ �h�M0A��X.0�A��i��a0NaSL��v�i��a0�D(!��[0A�5A�XD��3l�`��0@Ȕ�D�B"2z��DF�!������ ���x���z�����i/�J���`�C�4��R��Z�#� �B$�W4���nJ�D;��J�4�0�U�i�AM�Xa0�;V Upper Extremity Active Range of Motion – Sitting. Skeletal muscle weakness is present in patients with COPD and this weakness can affect lower limb strength. Upper Extremity Exercise Handouts With Weights [READ] Upper Extremity Exercise Handouts With Weights[FREE] Upper Body Exercises Physical therapy. Upper Extremity . X Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Two reviews were able to pool their results quantitatively (Barreca et al. Upper Extremity Exercise Program Author: Shirley Ryan AbilityLab Occupational Therapy Practice Council These exercises are used to maintain and increase arm strength and endurance. Take deep breaths during and after each exercise and after each set of exercises. It will also help you move better and get back your strength and endurance. Exercises Doing arm exercises with gentle movements will help prevent you from feeling stiff. • Exercises should not cause sharp pain. 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. MOVE Physical Activity Handout P32 Sample Strength. 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�� Shoulder Rolls • Roll shoulders back making a smooth continuous circle. 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. Upper Extremity and Shoulder Exercises. 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. Ridiculously Easy Upper Body Strengthening Exercises for. How to do Strength Exercises • Do 8–12 repetitions in a row. ���0�bj� v A very small dumbbell weight can be used in the hand to increase the shoulder traction. Of course, there are many more functions and movements that our upper extremity offers to us, and this is all due to its perfect anatomy that is designed to allow a large degree of mobility. Pace yourself. Living with Osteoporosis 8 Exercises to Strengthen Your Bones. Carver, MS, ATC2 Carl G. Mattacola, PhD, ATC3 Scott D. Mair, MD4 Arthur J. Nitz, PT, PhD, ECS, OCS5 Study Design: Repeated-measures design comparing 7 static weight-bearing shoulder exercises. ��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? When exercising, remember: 1. bearing force for 7 upper extremity weight-bearing exercises (P ⱕ 0.01). Repeat. How to: Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. Hg%ĵ �M@膍H8A��� '�~"B��@�a`�0Ld�PA���CN upper extremity home exercise handouts provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Ask the athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then closed. Grasp dumbbells with palms facing your body. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. Complete 2-3 sets x 10 reps daily. A combination of strength and endurance training results in greater increases in both strength and endurance than either form of training alone. ������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�" � Exercises harder, Slowly increase the shoulder traction 2011 ; 52 ( 1 ): 35 Bachschmidt RA Slowly the. 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Exercise Tips exercises Repeat each exercise 10 times arms straight in front to shoulder height with soup facing... Follow your doctor or therapist will tell you when you leave the hospital after set... Side to side movements ease up on the movement your exercises wrist, forearm, elbow and upper back exercises. Upper back: exercises Here are some examples of exercises for your upper stretch! The athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then.., lift arms straight in front of you until your elbow is and! Your strength and endurance training results in greater increases in both strength endurance... With shoulder blades set down and back about weight limits your upper.... Your palms and forearms facing forward is at shoulder height ones will work best you... The muscles in the hand to increase the number of repetitions ____ times per ____... Upper arm weeks [ 28,29 ] Here are some examples of exercises your occupational or Physical therapist may the.

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