Theraband Exercises. These Theraband Exercises will help improve your strength and endurance. Your therapist will show you how and where to attach the band to get the most benefit during exercise. Do only those exercises checked by your therapist. Sit or stand as shown. The theraband in the hand of the arm you are to exercise. Your foot on the exercising side will most often anchor the other end of the band. Be sure to breathe as you do these exercises. Do the exercises with slow, steady motions for the best results. Exercises should be done times each day. Repeat each exercise times. Exercise and Rehabilitation in Other Languages. Arabic Bosnian Chinese Simplified Chinese Traditional English French Hindi Japanese.
- Upper Body Theraband Exercises Handout Sitting Arms
- Printable Resistance Band Exercises Pdf
- Theraband Exercises
This information describes an arm exercise program that will help you with your recovery.
Upper Body Theraband Exercises Handout Sitting Arms
Doing arm exercises with gentle movements will help prevent you from feeling stiff. It will also help you move better and get back your strength and endurance.
The arm exercises below will help you work on a few different muscle groups. Your occupational or physical therapist may adjust the exercises to meet your needs.
Exercise Tips
- Dress comfortably so your clothes don’t limit your movements. Wear a hospital gown, pajamas, or athletic clothing.
- Do each movement slowly.
- Don’t hold your breath while doing any of these exercises. Breathe deeply. It might be helpful to count out loud during the exercises to keep your breaths evenly paced and remind you to breathe.
- Do these exercises while lying in bed, sitting at the edge of your bed, sitting up straight in a chair, or standing.
- If you do them while sitting at the edge of your bed or standing, make sure there is a responsible care partner nearby. This will help to make sure you’re safe and lower your risk of falling.
- If an exercise feels uncomfortable or painful, don’t do it. Tell your occupational or physical therapist which exercises are uncomfortable. Keep doing the other exercises that don’t hurt you.
- If you have any questions, talk with your physical therapist or occupational therapist.
Exercises
Shoulder shrugs
- Move your shoulders up toward your ears, like a shrug (see Figure 1).
- Drop them down (see Figure 2).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Shoulder squeezes
- Move your shoulders backward, toward your back. Try to squeeze your shoulder blades together (see Figure 3).
- Hold for ____ seconds.
- Relax.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Draw shoulders forward
- Move your shoulders forward, towards your chest (see Figure 4).
- Hold for_____ seconds.
- Relax.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Shoulder circles
- Roll your shoulders forward in a circle _____ times (see Figure 5).
- Roll your shoulders backwards in a circle ______times.
- Relax.
Do this exercise ____ times per day.
Sideways arm rotations
- With your arms at shoulder height, clasp your hands together in front of you.
- Without moving your waist, move your arms to the left (see Figure 6).
- Return your arms to the center.
- Without moving your waist, move your arms to the right.
- Return your arms to the center.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Shoulder raise
While doing this exercise, if one arm is weaker than the other, clasp your hands together and raise both of them over your head.
- Start with your arms at your side.
- With your palms facing each other, bring your arms in front of you and raise them up (see Figure 7).
- Return to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Backwards shoulder swing
While doing this exercise, if one arm is weaker than the other, clasp your hands together and raise both of them over your head.
- Start with your arms at your side.
- With the palms of your hands facing each other, raise your arms behind you as far as you can (see Figure 8).
- Return to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Sideways arm raises
- Start with your arms relaxed at your sides (see Figure 9).
- Slowly raise your arms sideways as far as you can. If you can, try to raise them above your head.
- Return to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
If 1 arm is weaker than the other, have someone help you with your weaker arm.
Back climb
- Place your hands behind your back. Use 1 hand to grasp your other wrist (see Figure 10). If one arm is weaker, use your stronger arm to help your weaker arm slide up your back.
- Slowly slide your hands up the center of your back as far as you can.
- Hold for _____ seconds.
- Return to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Shoulder wings
- Start by slowly raising your hands over your head (see Figure 11, left), then place them on the back of your neck (see Figure 11, center).
- Spread your elbows as far apart as possible (see Figure 11, right).
- Hold for ______ seconds.
- Return to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Elbow bends
- Start with your arms at your sides, with your palms facing forward (see Figure 12).
- Bend your arm at your elbow until your palm touches your shoulder (see Figure 13).
- Return to the starting position.
- Repeat _____times.
- Repeat the exercise with your other arm.
Do this exercise ____ times per day.
If one arm is weaker than the other, use your stronger hand to clasp the wrist of your weaker hand and bend your elbows.
If one arm is weaker than the other, use your stronger hand to clasp the wrist of your weaker hand and bend your elbows.
Forearm rotations
- Rest your forearms on your lap with your palms facing down.
- Lift 1 arm and turn your palm up toward the ceiling (see Figure 14).
- Return to the starting position with your palm facing down (see Figure 15).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
If one arm is weaker than the other, clasp the wrist of your weaker arm. Rotate your forearm turning your palm up and down.
Wrist bends
- Place your arms on a supported surface such as a table, arm-rest of a chair, or desk. Your wrists should be hanging off the surface, leaving them free to move.
- Turn your palms up toward the ceiling and bend your wrists up and down (see Figure 16).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Printable Resistance Band Exercises Pdf
If one arm is weaker than the other, use your stronger hand to clasp the weaker wrist. Bend it up and down.
Side wrist bends
- Place your forearms on a flat surface such as a table or your lap.
- Without moving your elbow or forearm, move your wrists side to side (see Figure 17).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
If one arm is weaker than the other, use your stronger hand to help the weaker hand. Bend your wrist side to side.
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Finger bends
- Place your forearms on a flat surface such as a table or your lap.
- Make a tight fist, and then open your hand and extend your fingers out until they’re straight (see Figure 18).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
If one arm is weaker than the other, use your stronger hand to bend and straighten the fingers of the weaker hand.
Finger stretch
- Place your forearms on a flat surface such as a table or your lap.
- Slowly spread your fingers apart, then bring them back together (see Figure 19).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Finger opposition
Touch each fingertip to your thumb (see Figure 20).
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Pendulum exercise
- Lean over a table and support yourself with your stronger arm. Let your weaker arm hang down freely.
- Swing your weaker arm in clockwise and counterclockwise circles and forward and back (see Figure 21). Let gravity help your arm with the motion.
Repeat ____ times.
Do this exercise ____ times per day.
Do this exercise ____ times per day.
Cane exercise
- Lie on your back with your arms at your side, holding a cane or stick.
- Lift the cane up toward the ceiling and over your head, keeping both arms level with each other (see Figure 22).
- Return your arms to the starting position.
Repeat ____ times.
Do this exercise ____ times per day.
Back to topDo this exercise ____ times per day.
Contact Information
You can reach your occupational or physical therapist at _________________.
Back to topIf you have any questions, contact a member of your healthcare team directly. If you're a patient at MSK and you need to reach a provider after 5:00 pm, during the weekend, or on a holiday, call 212-639-2000 .
If you have any questions, contact a member of your healthcare team directly. If you're a patient at MSK and you need to reach a provider after 5:00 pm, during the weekend, or on a holiday, call 212-639-2000 .
For more resources, visit www.mskcc.org/pe to search our virtual library.
Arm Exercise Program - Last updated on June 18, 2019©2019 Memorial Sloan Kettering Cancer Center
Whether you have a lower-body injury or you just need to workout from a seated position, this upper body workout has it all. You'll target all the major muscles in the upper body including the chest, back, shoulders and arms, as well as the core.
The variety of moves will keep your body guessing all while building strength and endurance in the upper body. If you find any exercise doesn't work for you, feel free to modify it, substitute something else or skip it.
See your doctor before trying this workout if you have any injuries, illnesses or other conditions that may cause a problem with exercise.
Equipment Needed
A chair, a resistance band (medium or light tension), a medicine ball (2-8 lbs, depending on your fitness level) and various weighted dumbbells. If you don't have a medicine ball, feel free to substitute a dumbbell.
How to Do the Seated Upper Body Workout
- While seated, sit up very tall for each exercise, using your abs to maintain good posture.
- If you're not familiar with strength training, practice the moves without weight or with very lightweight to get your form down.
- Beginners: Perform each exercise for 1 set of the suggested reps, choosing a weight that is challenging but allows you to keep good form.
- Intermediate/Advanced: Perform 2-3 circuits of the exercises, one after the other, resting as needed.
- Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts.
Warm Up - Seated Punches
Warm up by jabbing forward, alternating the right and left arms. When jabbing, snap the arm forward as fast as you can without locking the elbow or fully extending the joint. Pull the arm back in as quickly as you can, keeping the other arm up and guarding the face, then jab with the other arm.
Front Jabs - 20 reps
High Jabs - Take your punches up toward the ceiling, alternating sides for 20 reps
Front and High Jabs - Punch forward, alternating right and left, then punch high, alternating right and left. Repeat, going forward and then up for 20 reps.
Repeat 2 more times, moving as fast as you can.
Front Jabs - 20 reps
High Jabs - Take your punches up toward the ceiling, alternating sides for 20 reps
Front and High Jabs - Punch forward, alternating right and left, then punch high, alternating right and left. Repeat, going forward and then up for 20 reps.
Repeat 2 more times, moving as fast as you can.
Shoulder Retractions
Sit tall with the abs engaged and push the arms straight out in front of you without locking the joints. Bend the elbows and pull them back, squeezing the shoulder blades together. Bring the elbows just slightly behind the torso. Continue pushing forward and pulling back for 2 sets of 20 reps.
Resistance bands can be an effective way to add intensity to your seated upper body workout.
Medicine Ball Exchange
Sit tall with abs engaged and hold a medicine ball in the right hand, down at your side. Circle the arm up and overhead, taking the ball with the other hand and lowering it down to the left side. Continue circling the ball overhead, alternating arms. For more intensity, go faster or add a toss at the top of the movement. Repeat for 16 reps.
Chest Squeeze With Med Ball
Sit tall and hold a medicine ball at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest. Repeat for 16 reps.
Chest Press with Band
Wrap the band around the back of the chair, pulling the band under the armpits and holding the handles in each hand. Sit very tall with the abs engaged and begin the movement with the elbows at 90 degrees and at shoulder level with the palms facing down. Squeeze the chest to push the arms straight out in front of you without locking the joints. Bring the arms back to start, keeping the move slow and controlled. If you need more tension, you can wrap the band around your hands. Repeat for 16 reps.
Overhead Press and Alternating Arms
Sit with good posture holding light-medium dumbbells in both hands. Begin with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down, repeating for 8 reps. Next, keep one arm down while the other arm presses overhead. Continue alternating arms for 8 reps (1 rep includes both right and left arm).
Front Raise With Triceps Extension
Sit tall and hold weights at your sides, palms facing in. Sweep the arms up to shoulder level and hold briefly. Now continue to lift the weights overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head to about 90 degrees. Straighten the arms and sweep them back down, repeating 16 reps.
Lat Pull With Band
While seated with good posture, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise. The closer together your hands are, the harder the exercise will be. Contract the back and pull the right elbow down towards the ribcage. Release and repeat for 16 reps before switching sides.
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Rear Delt Squeeze
Sit tall and hold a resistance band in the middle, arms straight out in front of you, hands a few inches apart. Squeeze the shoulder blades together and pull band so that the arms move out to the sides like an airplane. Really squeeze the shoulder blades at the end of the motion. Return to start and repeat, keeping tension on the band the entire time. Repeat for 16 reps.
Triceps Extension With Medicine Ball
Sit with abs engaged, holding a medicine ball in both hands. Keeping the core braced, take the medicine ball straight up overhead, arms next to the ears. Slowly bend the elbows and lower the ball behind your head until your elbows are at about 90 degrees. Press the ball back up and repeat for 16 reps.
Triceps Extensions With Bands
Sit with good posture holding a band out in front of you with elbows bent out to the sides at shoulder level. The palms should face the floor. The closer the hands are together, the harder this exercise will be. While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm. Move back to start and for 16 reps before switching arms.
Seated Rotation for Abs
Theraband Exercises
Sit with good posture holding a medicine ball or dumbbell in front of torso, elbows slightly bent. Keeping the abs contracted, rotate the ball to the right while keeping the hips and legs facing forward. Contract abs to bring the ball back to center and then to the left. Go slowly and concentrate on rotating only at the torso
Overweight Exercisers Can Lift Weights With a Seated Total Body Workout