Strength Training For Arm Amputees

Exercising after an arm amputation will help prevent muscular atrophy and provide the benefits of resistance training. You'll gain increases in both muscular endurance and strength. Incorporating these exercises into two weekly strength-training sessions will help you meet your fitness goals. Talk to your doctor before starting a new exercise program.

Knee to Chest

The knee-to-chest exercise strengthens your abdominal muscles and your hip flexors, which may become weak after sitting in a wheelchair for an extended period. Sit up straight, tighten your abdominal muscles and lift your feet 6 inches off the ground. Straighten your legs and point your toes toward the ceiling. Bend your knees and pull them toward your chest, pausing when you can't pull them any further. Keeping your upper body stationary during this exercise helps isolate your abdominal muscles. Extend your legs in front of you and repeat without touching your feet to the ground.

Knee Extensions

Knee extensions strengthen your quadriceps, located above your knees. Rest both feet on the ground, straighten your back and tighten your abdominal muscles. Lift both feet off the ground, flex your ankles and point your toes toward the ceiling. Lift both feet directly in front of their corresponding hips, stopping before your legs reach full extension. Fully extending your legs may cause your knees to lock, increasing your risk of injury. Pause for three seconds, then lower your feet to the ground. Wear ankle weights to increase exercise intensity.

Shoulder Shrugs

Shoulder shrugs strengthen your trapezius muscles, located on your upper back. Sit up straight, rest both feet on the ground and tighten your abdominal muscles. Relax your shoulders and lift your chin parallel to the ground. Slowly lift your shoulders toward your ears, then immediately lower them. Increase exercise difficulty by asking a partner to press on your shoulders as you shrug them toward your ears.

Abdominal Bracing

Abdominal bracing strengthens your stomach muscles and the muscles that surround your spine. Sit up straight, and relax your stomach muscles. Immediately tighten your stomach muscles, bracing yourself as if someone is about to punch you. Hold for five seconds, relax and repeat this pattern for 30 seconds.

Isometric Quadriceps Contractions

Isometric quadriceps contractions strengthen the area above your knees. Sit up straight and tighten your abdominal muscles. Squeeze the muscles above your knees and hold for 10 seconds. Release and repeat this pattern until you complete 60 seconds.