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Page 1 of 4: Arm Exercises
Directions
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Before beginning these exercises,
warm up with a general exercise such as jumping jacks, running in place,
etc. for 3 to 5 minutes.
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Perform these exercises every
other day for at least 12 weeks.
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Exercises should be done at
a slow, measured pace, such as 2 seconds to raise, and 4 seconds to lower.
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Each exercise should be performed
in a set of 12 repetitions and held for 5 seconds unless otherwise noted.
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Use a light weight - ½
to 2 pound weight to begin, or as instructed by your physician. You may
use a dumbbell, a wrist or ankle weight.
|
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| Starting
with the hands facing forward at thigh level, raise one hand to the shoulder,
and bring back down. Repeat with the other hand. |
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| Hold
weights overhead, then slowly lower behind the head and raise back. |
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American
Society
for
Surgery
of the
Hand
assh.org
The Best
Resource
For Your
Hands,
Period.
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