Advanced: Upper Extremity
Bicep Curls
Start with elbows straight at sides, and then bend elbows upward to your chest. Can also perform alternating or with one side only.
Perform 3 time 15 repetitions.
Single Leg Balance-Bicep Curls
Stand on one leg. Start with your arms down at your sides and your palms facing outwards. Then bend your elbows upward to your chest. Can also perform alternating or one side only like in the third and forth picture.
Perform 3 sets of 15 repetitions.
Single Leg Balance-Scaption
Stand on one leg. Position your arms direction in front of you at a 45 degree angle. Start with arms down at your side and then slowly raise your arms up until they are level with your shoulders. Keep your elbows straight and your hands should be in a position that your thumbs are facing up.
Perform 3 sets of 15 repetitions.
Supine Bench-Triceps
Lie on your back. Start with your elbows bent and your arms up by your head. Then straighten out your elbows until your arms are directly atraight and level with your shoulders. Return to the original bent position and repeat. You will feel this working your triceps muscle.
Perform 3 sets of 15 repetitions.
Supine-Bench Press
Lie on your back with your knees bent and your pelvis in neutral positioning. Start with your elbows bent at your chest level. Then lift your arms up straight above your head at shoulder level as pictured. Next you can alter this exercise by lowering your arms outward down to your sides with your palms facing upward.
Perform 3 sets of 15 repetitions.
Lawnmowers-Extension
Position yourself slightly bent over the bench with one knee standing and slightly bent and the other knee kneeling on the bench. Keep one arm straight on the bench and the holding the weight with the elbow bent. Then straighten the elbow behind you to shoulder height and return to a 90 degree angle.
Perform 3 sets of 15 repetitions.
Lawnmowers-Triceps
Position yourself slightly bent over the bench with your knees slightly bent. Keep one arm straight on the bench and the other holding the weight. Lower the arm until the elbow is straight and then lift upward until bent at shoulder height.
Perform 3 sets of 15 repetitions.
Triceps Bench Press Ups
Position yourself in a squat with your knees bent and your hands gripped on the edge of the bench. Start with your arms straight and then slowly lower yourself until your arms are bent to a 90 degree angle. Then lift yourself up until your elbows are straight once again.
Perform 3 sets of 15 repetitions.
Alternating Bicep Curl
Start with your arms down by your sides, and then slowly raise one arm at a time up towards your chest with your thumbs facing upward.
Perform 3 sets of 15 repetitions.
Upright Row
Stand with your legs hip width apart and maintain an upright posture. Start with your elbows bent at your waist and then pull out and upward until your elbows are level with your shoulders. Keep your shoulder blades held together throughout the exercise.
Perform 3 sets of 15 repetitions.
Y’s
Position your arms at a 45 degree angle as pictured with your palms face down. Lift your arms upward and squeeze your shoulder blades together.
Perform 3 sets of 15 repetitions.
Scaption
Position your arms at a 45 degree angle as pictured with your thums facing upward. Lift your arms upward and squeeze your shoulder blades together.
Perform 3 sets of 15 repetitions.
T’s
Position your arms directly straight out to your sides at shoulder level. Then slightly lift them off the table while squeezing your shoulder blades together. Keep the palms of your hands face down.
Perform 3 sets of 15 repetitions.
Prone Extenstitions
Position your arms down by your side. Keep your palms face down and lift your arms up behind you while squeezing your shoulder blades together.
Perform 3 sets of 15 repetitions.
T’s
Position your arms directly straight out to your sides at shoulder level. Then slightly lift them off the table while squeezing your shoulder blades together. Position your hands with your thumbs up.
Perform 3 sets of 15 repetitions.
Bent T’s
Position your arms directly straight out to your sides at shoulder level and your elbows bent at 90 degrees. Then slightly lift them off the table while squeezing your shoulder blades together. Position your hands with your thumbs up.
Perform 3 sets of 15 repetitions.
I’s-T’s-Y’s
Lay over the physio ball with arms out in front. Start with I’s by bringing your arms directly straight up in front of you to shoulder level. Then Y’s at a 45 degree angle in front of you with elbows extended and thumbs up. Finally perform T’s by lifting your arms shoulder level directly out to your side.
Perform 2 sets of 10 repetitions of each exercise.
Shoulder Extensions
Start with arms down in front of you and then pull backward until yours just slightly pass your abdomen. Keep you elbows straight.
Perform 2 sets of 15 repetitions.
Arm Extensions
Lay with your bady across the ball and your legs supported agianst the wall. Keep your body completely aligned with your back straight. Hold your arms straight down in front of you with your elbows straight. Then lift your arms directly back to your side while squeezing your shoulder blades together.
Perform 3 sets of 12 repetitions.
Rows
Lay with your body across the ball and your legs supported against the wall. Keep your body completely aligned with your back straight. Hold your arms straight down in front of you with your elb ows straight. Then bend your elbows and lift your arms directly up toward your chest. Squeeze your shoulder blades together during each repetition.
Perform 3 sets of 12 repetitions.
Horizontal Abduction
Lay with your body across the ball and your legs supported against the wall. Keep your body completely aligned with your back straight. Hold your arms straight down in front of you with your el bows straight. Then lift your arms directly straight out to the side. Squeeze your shoulder blades together during each repetition.
Perform 3 sets of 12 repetitions.
90-90’s
Lay with your body across the ball and your legs supported against the wall. Keep your body completely aligned with your back straight. Hold your arms bent at 90 degrees with your hands to wards the floor. Then lift your arms up towards your head keeping the elbows bent at 90 degrees through each repetition.
Perform 3 sets of 12 repetitions.
Punches
Lay with your body across the ball and your legs supported against the wall. Keep your body completely aligned with your back straight. Hold your arms out straight by your head, keepin g your elbows straight and palms down. Then pull your arms back into a 90 degree bend with your thumbs facing up toward the ceiling. Return back to straight as if performing a slow controlled punch. Squeeze your shoulder blades together during each repetition.
Perform 3 sets of 12 repetitions.
Forward Punches
Lay with your body across the ball and your legs supported against the wall. Keep your body completely aligned with your back straight. Hold your arms straight out by your head, but slightly out to the side. Then bend your elbows pulling your arms back and down. Repeat keeping a fist with your thumbs up. Straighten the elbows out to the side. Squeeze your shoulder blades together during each repetition.
Perform 3 sets of 12 repetitions.
Dumbbell Bench Press on Physioball
Roll out on ball so that your upper back and head are supported on the ball. Then start with your elbows bent at a 90 degree angles at shoulder level. Next extend your arms upward until your elbows are just barely bent. Slowly lower your arms until they are positioned as in the original picture and repeat.
Perform 3 sets of 15 repetitions.
Increase dumbbell weights as tolerated.
Horizontal Abduction
Roll out on ball so that your upper back and head are supported on the ball. Then start with your arms straight above you at shoulder level. Next extend your arms outward until your arms are level with your chest. Slowly raise your arms back up to the center of your body until your fists just barely meet each other as pictured and repeat.
Perform 3 sets of 15 repetitions.
Increase dumbbell weights as tolerated.
Theraband Standing Advanced Row
Theraband Seated Row
Sit with your legs together and maintain a seated upright posture. Start with your elbows bent at your waist and then pull your arms back toward your chest. Keep your shoulder blades held toget her throughout the exercise.
Perform 3 sets of 15 repetitions.
Increase weight as tolerated.
Click HERE to download the PDF.