Upper Extremity Exercise Handouts Pdf 10 2020. ����������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�&� �i�N�B`I9H�2�G!�K$m�""��"� ��"��!�������^�K�l��/A}:H;H*�1�����8A�q$YI(L����\ldLR�'Aհ�d�3z�~�����������$v�����^Ir��l�����a�M=>�⾺k�[�U^�����u�_�����n���o�A��PM4 >�; Do the exercises two times each day. upperextremitydecreases. Hold for a count of ___. Specific gait-training exercises 3. Place your feet shoulder-width apart. Objective: The purpose of this study was to determine the demand on shoulder musculature Exercises ��0W��i�"���7� ?����� >�03)ŐՒ��@�0L�B%,���8PL"���רP�=��]w����{����}��sʵ�w"3�!pO�➚k�]W�������_U������M?�?��)�jb�L�4�7�a�@B90�(�S&�|B4)B ���*L͚Ð`�H�I����� �Y�T*�Ș�&�A�%`�^\ �3`��B4GP�A 0�A�L�a0�4�4ae8�� ‚S�0�2 6-�Q��!�a0�L�a? 7. �}�a+JM���-�{�����j֪��0�i0�h$�_LB��c:7 �K0A�� ��=��6�a8� �Ɓ� �a�� ��N�. 2001). 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 338 0 obj <>stream Osteoporosis Exercise Sanford Health. ��/ �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 Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. • Slowly push the weights … ... Elbow Weight Training In a standing or sitting position, hold a small weight in your hand. ���0�bj� v 3. Keep stomach muscles tight and back straight. ��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 These exercises should be initiated with muscular force and allowed to continue by sheer momentum. Slowly bend your wrist up and down. 0 2. • Breathe in and out as you exercise. Shoulder Rolls • Roll shoulders back making a smooth continuous circle. Do these exercises: ____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises … Your provider may order additional te… Next, pull shoulders down as far as possible while inhaling, exhale and return to relaxed position. If you still have pain, stop. 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. When exercising, remember: 1. 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. Start each exercise slowly. • Your therapist may show you how to add weight as you improve. • Stand with a weight in each hand. � �&��\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� :�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���� 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. It will be very important to continue the exercise program that your therapist instructed you in when you leave the hospital. Thrust one arm out in front of you until your elbow is straight and your arm is at shoulder height. Exercise #4 Shoulder Flexion “Forward Punches” 1. 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. Follow your doctor’s direction about weight limits. �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$?��}>��0A�:���6f��9V!DK#U��`a����Uu�l��#�l��0��6CD�C(h� ��{��O�;A�L(A����P���U�z��4��� �a���6�xP��������K�O[�u����~�8�_�������_�][O�����a��_�Y���I����D؛;!�'��յ[�Y�^�n j �̀�{�_�_�����W�d�|�Q���u2&�����}�_At�1� U[O��﯅��Ckk����3������A�?����Ko�w��[�ސA���e�.��W}� ��7R `�Ј�a�DH@A*2(�E���A�� �A��iS���&���]5�[��׵;-Ge �JDp�$���[�d>�a*����:z�NL*� �@�4�axi�� Therapeutic Exercise Handouts - Section 4 Upper Extremity Exercises Elbow, Forearm and Wrist Active Range of Motion Elbow, Forearm and Wrist Strength Exercises Elbow, Forearm and Wrist Stretches Elbow, Wrist and Hand Active Exercises Finger and Thumb Strength Exercises - Left 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°) Top 20 Isometric Exercises for Static Strength Training. We help patients with a wide range of conditions of the finger, hand, wrist, forearm, elbow and upper arm. Ask the athlete to duplicate this position withhis/her injured upperextremity, first with eyes open, then closed. How to do Strength Exercises • Do 8–12 repetitions in a row. 3. 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 Relax your arms back down to your sides. Upper Extremity Dumbbell Home Exercise Program, Page 3. Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. The participant had to choose five of the eight exercises and perform them two days a week for six weeks [28,29] . Ont. The selection of eight consisted of isometric body weight exercises focusing on the LPHC. ���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� � 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 . bearing force for 7 upper extremity weight-bearing exercises (P ⱕ 0.01). Grasp dumbbells with palms facing your body. 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 Holding your breath can raise your blood pressure and put more of a workload on your heart. Complete 2-3 sets x 10 reps daily. Upper Extremity Exercise Program Author: Shirley Ryan AbilityLab Occupational Therapy Practice Council These exercises are used to maintain and increase arm strength and endurance. Two reviews were able to pool their results quantitatively (Barreca et al. Make a fist with each hand. ��������M�4�[��������J�kV�n�n2�2�I��Һ�k )9��-���M�دb���h�ᄡ��N���WW���$�6��4�*p��W ����M�&�p�O�AA��M�)�z�`�(0��0J�-����Zj�M6�5�N�A����D-�LSI�i7i�Ӵ�m&� ��W��i���^&�l�ㄲBh0� %PDF-1.6 %���� Living with Osteoporosis 8 Exercises to Strengthen Your Bones. Supraspinatus Infraspinatus Anterior Deltoid Posterior Deltoid Pectoralis Major r 0.97 0.99 0.91 0.91 0.88 Stand for all the exercises. 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. Skeletal muscle weakness is present in patients with COPD and this weakness can affect lower limb strength. 2. To begin, lift arms straight in front to shoulder height with soup cans facing vertically. h�b```g``������p�A�����, ��[�\[���P����('��QP�Y�A�A8p1��b~�1��m���N`���c8���u)�c��f�kK����viF�S���� :H330p?��2���e� ` ��& • To make exercises harder, slowly increase the number of repetitions. ACTIVE AGING [ ]ANKLE WEIGHT EXERCISES TO STRENGTHEN YOUR LEGS Reference - A Guide from the National Institute on Aging - www.nia.nih.gov Page 3 When you are able to lift a weight between 8 to 15 times, you can increase the amount of weight you use at your next session. How to do the exercises Lower neck and upper back stretch 1. This exercise should NOT cause any discomfort. Don’t let the weight … 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�� Range of Motion Exercises . Wait a minute, and then do another “set” of 8–12 repetitions of the same exercise. %%EOF Exercises Repeat each exercise 10 times. "�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 Exercise #2 Exercise #3 Exercise … Back to top Exercise Tips Upper Extremity and Shoulder Exercises. Move your wrist in circles to the right and to the left. How to: Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. 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. Pace yourself. endstream endobj startxref }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� Shoulder Musculature Activation During Upper Extremity Weight-Bearing Exercise Tim L. Uhl, PT, PhD, ATC1 Thomas J. A very small dumbbell weight can be used in the hand to increase the shoulder traction. The arm exercises below will help you work on a few different muscle groups. X Ridiculously Easy Upper Body Strengthening Exercises for. Upper Extremity Active Range of Motion – Sitting. Advanced exercises 4. 302 0 obj <> endobj 1 YOUR GUIDE TO Exercise After a Stroke. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Upper Extremity . Weight-bearing and balance exercises 2. However, these authors suggested that more intensive therapies might be beneficial. Take deep breaths during and after each exercise and after each set of exercises. Your occupational or physical therapist may adjust the exercises to meet your needs. Do not hold your breath. exercise program that includes lifting weights a few times each week. 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�� Strengthening the muscles in the lower limbs is important as these muscles are used everyday. Wrists 2 Rest your arm on a table and hang your wrist over the edge. 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. Strength training can improve muscle strength, peak work capacity and endurance time. A relationship has been shown between lower limb strength and lo… • Exercises should not cause sharp pain. Follow exercise directions as listed 4. Stand or sit with shoulder blades set down and back. This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. It will also help you move better and get back your strength and endurance. 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 Extremity Exercises Pdf 11 2020. ��y���a׫��_q���'�]�$�k]7��q������%8w��;�W!�XA�����i?����@���;_�U�_ֿ��L5� �W�!2,�O�K Ease off the exercise if you start to have pain. A combination of strength and endurance training results in greater increases in both strength and endurance than either form of training alone. Upper Body Exercises Do all these exercises slowly. MOVE Physical Activity Handout P32 Sample Strength. upper arms, to make reaching for high items easier. Stroke Exercises for Your Body 2 Table of Contents Stroke Exercises For Your Body 3 Arm Exercises 7 ... ability, and upper arm strength. Notify your therapist if … Finish the series of pendulum exercises with cross motions- forward and backward and side to side movements. • Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. If you have pain, ease up on the movement. 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. �$�l&�M�"OxA�{�@�!��j��TA���B�p�w���B���MHM ��w��I��b��xaCvҴ���'�m\2A3���M��'�N�|T�d�bt��{�vA�N�kԇ��KWd=�����=?_�����}�_���^��m?���ۺ���'i�P�-�� �_��������_��������������i������[����~�^�otC��k��5��C���{�^��گ����j6�����������_��7�*?���o_�����_��~���L?�������~�a����4�x_����~B ���B���?���������/����UM������������������_�?��� �����i��������z_���������_����O���޿��_�/����o }������;����������������k�߆�����{�������ֿ���Ȉ?���a?�����/��़��k�r��o׬%����Ӱ����_���S���������p�pB8��4��ƿI_鴫������-����k����B""@��@�V�"`k�����.���Hv�����w���m~�H`�4���;��5�@�Y9�a��FrAfƿ�׸a/�J��� Upper Extremity Exercise Handouts With Weights [READ] Upper Extremity Exercise Handouts With Weights[FREE] Upper Body Exercises Physical therapy. 10.2 Upper Extremity Interventions ... effectiveness of exercise therapies on arm function (van der Lee et al. Hold both arms by your sides. Upper Extremity Active Range of Motion – Sitting . 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. Exercise 2-MirroringUpper Extremity Movethe uninjuredupperextrem-ity passively to various positions in the available range of motion. Doing arm exercises with gentle movements will help prevent you from feeling stiff. "%�&WTg�C;"#�9�\�3 ��˂����@�a�L��� ;�Bj�i��M2@A��&a ��0�A��h0�M4��""""""W�C���8G��j��!�0�0�v �0D���H!%Ј���������DD��‘_H�E\L��IF���p6� DDA�LÈ����DDDDDDDD�����Mh��ns�lZ2 ��ф0����e� � �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 �?��������_�/��������/��_���_�������7��>� If you are standing, feet should be shoulder width apart and knees should be slightly flexed. h�bbd```b``�"���� R"Dr��H�i��-��`�@�q����bO��{6���� ɿ�L��{��00҉���p�@� �5D This exercise strengthens the fronts, sides, and backs of your shoulders. Be sure to breathe while you are exercising. p�*aST�UWP�[�_v������t���y����8j�„��Iw;�>===G֫���W�����֚��]?��@����P�P����́��"!͖,&� d��Ar��fFǐQl���y�a �Q�2�0@�.A0A�hѕ��L�g� p�F Singapore Med J 2011; 52(1) : 35 Bachschmidt RA. Bicep Curl with Supination. Raise your hands to your shoulders with your palms and forearms facing forward. 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 … 4. ������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�" � On day 4 and 5, add ‰ pound hand weights as you do your exercises. 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 … Repeat. Specifically for adults over age 50 Roll shoulders back making a smooth continuous circle in front to height... Do these exercises should be initiated with muscular force and allowed to continue by sheer.... Healthy upper back stretch 1 s direction about weight limits doctor or therapist will you. And then do another “ set ” of 8–12 repetitions in a standing or sitting position, hold a weight... Exercises Here are some examples of exercises for your upper back: exercises Here some. When you leave the hospital table and hang your wrist in circles to the left upper... 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