Exercises for the upper extremity can strengthen your shoulder after an injury and help you maintain the flexibility in your hands when you have arthritis. Do not execute the following exercises if you feel pain while performing them. Individuals with pre-existing health conditions should consult with a health care professional before starting an exercise program.
Strengthen Your Rotator Cuff
Use exercise to strengthen your rotator cuff muscles after an injury as recommended by FamilyDoctor.org. Perform this exercise for the upper extremity with a light enough weight that your arms don't feel tired until you have completed 20 to 30 repetitions. Use a 2 oz. weight the first week and double the amount each week until you achieve your original strength. Grab your weight, and lay face-down on a bed or table that allows you to fully extend one arm over the edge. Bend your elbow 90 degrees as you raise your arm up to shoulder level, return your arm slowly to the starting position to complete one repetition.
Shoulders and Triceps with a Medicine Ball
Use a medicine ball to tone your shoulders and triceps with an upper extremity exercise from Fitness magazine. Hold the medicine ball with both hands in front of your thighs, fingers pointing in front of you and your feet shoulder-distance apart. Contract your core muscles and keep your shoulders down as you swing the ball up slightly over your head and then bend your elbows so the ball is behind your head. To complete one repetition slowly unbend your elbows and return your hands down to the starting position. Perform eight reps, rest for one minute and repeat.
Build Forearm Balance with Yoga
Build forearm balance to assist you in executing a handstand with a simple yoga pose called Pincha Mayurasana. Stand with your feet hip-width apart, feet parallel and your posture upright. Reach your arms up towards the ceiling and rotate them so your palms face each other. Keep stretching upwards as you flex your wrists -- palms facing the ceiling -- and hold for eight breaths. Perform this hand exercise for arthritis one to several times a day.
Hand Exercises for Arthritis
Make a fist and exercise your hand to maintain flexibility if you have arthritis as recommended by Mayoclinic.com. Form a loose fist, wrapping your thumb around the outside of your fingers to complete one repetition. Return to the starting position and execute this upper extremity exercise on your other hand.
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