Exercises for the arm, hand and shoulder aids in your recovery from an upper extremity injury or disorder. Therapy exercises help improve muscle imbalances, muscle length, muscle strength and joint flexibility. Regular use of therapy exercises for the upper extremities ultimately reduces pain and provides you with greater endurance, function and strength. Consult your doctor or therapist for an exercise program designed for your needs.
Exercise Selection
Your therapist will evaluate your range of motion, muscle movement and strength. After developing your exercise program, your therapist will teach you proper form and technique. Only perform exercises and movements approved by your doctor or therapist or you risk making your injury worse. If you feel a lot of pain or discomfort during any exercise, decrease the intensity of the exercise, and consult your therapist for further advice.
Shoulder
Common shoulder problems include rotator cuff injuries, dislocations, separations, strains and sprains. Therapy exercises for the shoulder focus primarily on restoring range of motion and improving strength. Raise your arm straight out in front of your as high as possible. Continue advancing this stretch until you can raise your hand over your head. Similarly, raise your arm out to the side as high as possible. Advance the stretch when you feel strong enough until you can raise your hand over your head. Work internal and external rotation of your shoulder by locking your arm at your side with your elbow bent to 90 degrees. Rotate your forearm across your body and then back out as far as possible. As your strength and range of motion improve, add resistance to these exercises in the form of resistance bands or light dumbbells.
Arm
Arm injuries often involve fractures, strains, sprains and tendon ruptures. Therapy exercises of the arms typically involve movements of the wrist, elbow and shoulder. Bicep curls and triceps extensions help strengthen the primary muscles responsible for bending and straightening the elbow. Strengthen the muscles of your forearm by holding a weight while you supinate and pronate your hand or extend and flex your wrist.
Hand
Arthritis, fractures, tendon problems and dislocations often affect your ability to move your hand and can decrease your coordination. Start improving the range of motion and strength in your hands by making a tight fist and then straighten your fingers as far as possible. Squeezing against a form of resistance such as putty or a tennis ball may increase your grip strength. Improve the coordination of your hand by touching or pressing your pointer finger to your thumb, then your middle finger to your thumb, then your ring finger to your thumb and, finally, your pinky to your thumb. Another therapy exercise to strengthen your hand involves spreading your fingers apart as far as possible, then relaxing them to bring them back together.
References
- Heath Brown; Physical Therapist; Rehabilitation Today; Bradford, Pennsylvania
- MayoClinic.com; Slide Show: Hand Exercises for People With Arthritis; Mayo Clinic Staff; April 2009
- Ohio State University Medical Center; Arm Strengthening Program with Wrap Weights; September 2009
