Upper body strengthening exercises
Upper limb strengthening exercises can help you recover from an injury. They can also be helpful if you have osteoarthritis or another condition that means you will benefit from strengthening your hands, wrists or shoulders.
Before you exercise
Check with your physiotherapist or healthcare provider whether these exercises are safe for you. You can start the exercises when your healthcare provider says you can. They may give you other exercises to do as well.
Hand and wrist exercises
Hand exercise
- Clench and release your fist to reduce swelling.
- Repeat 10 times every hour
Palm turning exercise
- Turn your palm up and down keeping your elbow still.
- Repeat 10 times, 3 times a day.
Wrist bending exercise
- Bend your wrist backwards and forwards.
- Repeat 10 times, 3 times a day.
Elbow and arm exercises
Elbow bending and straightening exercise
- Straighten and bend your elbow.
- Repeat 10 times, 3 times a day.
Pendular exercise 1
- Standing up, hold on to a table with your good arm.
- Lean forward and let your affected arm dangle down straight.
- Swing your arm backwards and forwards 10 times, then side to side 10 times.
- Repeat 10 times, 3 times a day.
Pendular exercise 2
- Standing up, hold on to a table with your good arm.
- Lean forward and let your affected arm dangle down straight.
- Move your arm in a clockwise circle 10 times, then anti-clockwise 10 times.
- Repeat 10 times, 3 times a day.
Shoulder exercises
Shoulder exercise
- Support the elbow of your affected arm with your other hand, as though you are cradling a baby.
- Lift your arm to the height your physiotherapist tells you, making sure you keep supporting your affected arm.
- Lower your arm.
- Repeat 10 times, 3 times a day.
Shoulder blade exercise
- Bring your shoulder blades back and together.
- Make sure you keep your shoulders down and they do not hunch up.
- Hold for 3 to 5 seconds then relax.
- Repeat 10 times, 3 to 4 times a day.
