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    Shoulder and Arm

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    Marina Gincu
    These exercises are meant to stretch, strengthen, and maintain stability in the wrist, hand, shoulder, and arm. They include stretches like wrist extensions and flexions, prayer hand stretches, and chest and upper back stretches. Strengthening exercises provided are wrist curls with weights, squeezing a stress ball, exercises with therapeutic bands by pulling outward and in different directions, and wall pushups. Instructions are given to do the exercises slowly and carefully, holding stretches for 5 seconds and doing 3 sets of repetitions 3 times per day.

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    © All Rights Reserved
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    Shoulder and Arm

    Uploaded by

    Marina Gincu
    142 views2 pages
    These exercises are meant to stretch, strengthen, and maintain stability in the wrist, hand, shoulder, and arm. They include stretches like wrist extensions and flexions, prayer hand stretches, and chest and upper back stretches. Strengthening exercises provided are wrist curls with weights, squeezing a stress ball, exercises with therapeutic bands by pulling outward and in different directions, and wall pushups. Instructions are given to do the exercises slowly and carefully, holding stretches for 5 seconds and doing 3 sets of repetitions 3 times per day.

    Original Description:

    Exercises

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    These exercises are meant to stretch, strengthen, and maintain stability in the wrist, hand, shoulder, and arm. They include stretches like wrist extensions and flexions, prayer hand stretches, and chest and upper back stretches. Strengthening exercises provided are wrist curls with weights, squeezing a stress ball, exercises with therapeutic bands by pulling outward and in different directions, and wall pushups. Instructions are given to do the exercises slowly and carefully, holding stretches for 5 seconds and doing 3 sets of repetitions 3 times per day.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    142 views2 pages

    Shoulder and Arm

    Uploaded by

    Marina Gincu
    These exercises are meant to stretch, strengthen, and maintain stability in the wrist, hand, shoulder, and arm. They include stretches like wrist extensions and flexions, prayer hand stretches, and chest and upper back stretches. Strengthening exercises provided are wrist curls with weights, squeezing a stress ball, exercises with therapeutic bands by pulling outward and in different directions, and wall pushups. Instructions are given to do the exercises slowly and carefully, holding stretches for 5 seconds and doing 3 sets of repetitions 3 times per day.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    WRIST & HAND EXERCISES

    Wrist Stretching 1
    Extend the wrist firmly with your arm stretched out, hold
    for 5 to 10 seconds and repeat 5 to 10 times.
    Repeat the same exercise, but this time flexing the
    wrist with the elbow in extension. Make sure dont
    overstretch to avoid injury.

    Hand Exercise
    Place your arm on a table with the hand hanging over
    the edge, fingers spread and thumbs pointing
    upward. Lower your thumb until you touch the base of
    your pinky finger and close the rest of the fingers
    around your thumb. Next, move your wrist downward
    until you feel a stretch from your thumb to your
    forearm; hold for 5 seconds and repeat 5 times thrice
    each day.

    Wrist Stretching 2
    Stand and place your hands in a prayer stance in front
    of you. With your hands close to the body and
    palms always touching each other, move down to
    your waistline until you feel a mild to moderate stretch
    in your forearms. Hold for 5 seconds and go back
    up again; repeat 5-10 times. Do it 3x each day.

    Step 1

    Wrist Strengthening
    Begin holding a light weight with your forearm
    supported by a bench &
    your palm facing down
    as demonstrated. Slowly
    curl your
    wrist
    and
    fingers up, tightening
    your
    forearm muscles.
    Perform 3 sets of
    10 repetitions
    as far
    possible
    & comfortable
    without
    pain.
    as

    Gripping Exercise
    Begin this wrist strengthening exercise holding a squeeze
    ball. Squeeze the ball as hard as possible and
    comfortable without pain. Hold for 5 seconds and repeat
    10 times. Do it 3x each day.

    SHOULDER, ARM AND


    WRIST EXERCISES
    Prevention is much better than Cure. Anything
    that you can do to prevent the injury or any kind
    of problem regarding shoulder and pain from
    occurring is worth it. So, here are some nonstressful exercises you can add to your everyday
    routine that would help to maintain the
    stability of your shoulder.

    Step 2

    These exercises should be done carefully and


    slowly. Each Stage should be monitored
    by your chiropractor or physiotherapist,
    who should be told of any adverse reactions.

    Villa 119, Al Thanya Road, Umm


    Suqeim 2, Dubai, United
    Arab Emirates
    Tel #:
    043481166/3486900
    Mobile #:
    0509934368
    Fax: 043481165
    info@emirateseuropean
    .com

    www.chiropracticdub
    ai.com

    NOTE: To avoid any injuries on your shoulders,


    arm and wrist always remember that when you
    do stretching exercises dont overstretch
    and bounce, just stretch slowly and hold it.
    And for strengthening do it in normal speed
    and dont force the exercise if you feel any pain.

    EEMC
    2010

    SHOULDER STRETCHES
    Chest
    Muscle
    Stretch Stand s facing the
    wall and hands rested on
    each side level to your
    head. Then try to push
    yourself towards the wall
    and hold it for 5 seconds,
    inrepeat
    each3-5
    day.
    sure
    times
    Make dont over
    your
    stretch
    shoulder.

    Upper Back and Shoulders Stretch


    Stand or sit. Interlace fingers with palms turned
    out, extend arms upward until you feel the stretch.
    Then you can do it by bringing your arm
    forward and backward to stretch other muscles.

    Step 1
    3

    Step 2

    Step

    SHOULDER STRENGTHENING

    Towel Stretch
    Place right hand behind your
    back. With the right hand, dangle
    a towel behind the back. Towel
    should be in vertical position.
    Step 1: Gently pull the left
    hand upward by raising the right
    arm to stretch the left shoulder.
    Step 2: Pull left hand downward
    to stretch the right shoulder.
    Hold
    this exercise for 3
    seconds. Repeat 5 times and 3x
    each day.

    Shoulder Exercise with Therapeutic Band

    STEP 1

    Stand or sit holding the therapeutic or resistive


    band with your both hands. Start your position by
    bringing the shoulder forward with elbow extended.
    STEP 2

    Step 2 Pulling
    Outward with Arm
    Overhead

    Step 1
    Pulling Outward

    Pendulum Exercise
    Lean on a table and flex your trunk forward as
    shown. Allow the free arm to swing back and forth
    using only movements of the body and not of the
    arm or the shoulder. The arm must swing like a
    pendulum. Change the arm you are leaning on and
    repeat the exercise with the other arm. Do this also in
    circular motion. Repeat 10 times and do it 3x each day.

    Step 1

    Step 2

    Step 4 - Backward
    Pulling

    Step 3 - Pulling in
    Diagonal

    Step 3

    Wall Push up

    Shoulder Stretch
    Bring your arm & elbow to
    90 degrees, use the
    other hand to grasp
    arm just above elbow &
    then gently push
    arm
    other
    Avoid
    towards shoulder.
    the
    slouching
    &
    keep
    your head straight. Hold
    for 3-5 seconds. Repeat
    5 times and 3x each day.

    Wall Climbing
    Stand facing the wall
    and the distance varies
    with your arm length.
    fingertips
    of
    affected
    Place the
    shoulder against the wall
    and walk the fingers up
    the wall until you feel a
    stretch in your shoulders.
    Hold for 3-5 seconds
    and repeat 5-10 times, 3x
    each day. Do it in
    sideways.

    Stand facing the wall and


    place your
    palms
    flat
    you're like doing a push
    Distanceup.your arms apart so
    you feel comfortable. Know
    that the farther your hands are
    from
    each other, the
    harder the push up will be.
    With your hands still on the
    wall, take a
    couplecomfortable
    steps back.
    Onceto
    feel
    proceed
    should be feet are
    stand
    on
    your
    tippy
    toes.
    Once
    together
    facing the wall
    you Step 1 - Starting position
    set, move your upper body
    towards the wall and
    Steptowards
    2 - Push
    your
    body
    the
    wall
    push backup. Do this overthen
    and
    over remembering to breathe
    after every push up.
    EEMC
    2010

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