Special Upper Body Exercise Tips

This post is designed for individual that may have Osteoarthritis, RA, Fibromyalgia, Back pain, Neck pain, Migraines or Nerve Pain.

Symptoms you may have:

Weakness, stiffness, muscle pain, pain, pain when standing, pain with movement, lower back pain, upper back pain, neck pain, shoulder pain aching, back pain, head pain, headache, joint pain, joint tenderness, migraines, muscle pain, nerve pain, pain, pain at night, pain worse in A.M., all over pain, hip pain, jaw pain, knee pain, leg pain, rib pain, spine pain.

thigh pain, wrist pain, painful periods, tender points, pinched nerve, arm pain, buttock pain, face pain, foot pain, elbow pain, finger pain, wrist pain, hand pain.

These exercises take about 14 minutes, ready? Here we go...

Shoulder Warm-ups

Try these two exercises to warm up your shoulders.

Shoulder shrugs:

* Raise one or both shoulders up toward your ears.

* Release and repeat 3 to 5 times.

Arm circles:

* Stretch arms out at your sides.

* Rotate arms forward, then back.

* Repeat 3 to 5 times.

Build Chest Muscle

Regular strength training can be painful for people with fibromyalgia and arthritis. Using isometrics is another way to strengthen. Try this exercise:

* With your arms at chest height, clasp your palms together tightly.

* Hold for 5 seconds; then rest for 5 seconds.

* Do 5 repetitions. Work up to holding for 10-15 seconds.

Keep Triceps Healthy

Try this exercise to stretch the triceps muscle that runs along the back of your upper arm.

* With your left hand, try to reach over your shoulder and down your back as far as you comfortably can. If possible, without pain, grab your left elbow with right hand and gently pull to reach farther down feeling a stretch along back of your left arm.

* Hold 15 to 30 seconds if possible, then switch elbows.

* Repeat 2 to 4 times on each arm.

Keep Lat Flexible

Use this stretch to flex your latissimus dorsi -- the broadest muscle in your back.

* Stand with your back straight and feet shoulder-width apart.

* Hold your arms above your head, and take one hand with the other. Pull upward while leaning over to your right side. You should feel a pull along your left side.

* Hold for up to 15 to 30 seconds if you can, then switch sides.

* Repeat 2 to 4 times on each side.

Shoulder Extension

Isometric exercise is a gentle way to build strength. Try this for shoulders:

* Stand with your back against a wall and your arms at your sides.

* With your elbows straight, push your arms back toward the wall.

* Hold for 5 seconds, then release.

* Repeat 10 times.

Wall Push-ups

This exercise is a good substitute for regular push-ups.

* Stand with your feet about 24 inches from a wall.

* Place your hands on the wall, a little wider apart than your shoulders.

* Lower your chest to the wall, then push back to the starting position.

Repeat up to 15 times if tolerated

Side Lateral Raises

This exercise helps build arm strength. You can do it while sitting or standing. Try adding a light hand weight or a 1-liter water bottle if it feels comfortable.

* Start with your arms down at your sides, then slowly raise arms (slightly bent) to shoulder height.

* Lower arms.

* Repeat up to 15 times if comfortable.

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