Skip to main content

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.




.

Labels:

Comments

Post a Comment

Popular posts from this blog

Tapout MMA Boxing Combo Kit

We went to Kmart tonight to get our layaway out, which included some boxing gloves but we forgot to put the pads in layaway. As we were trying to decide on the pads, we found an awesome deal! We got the Tapout MMA Boxing Combo Kit .   Our Kmart had it marked down to $19.00 from $39.00! Right now I also found them at Kmart.com for $26.00 which would save you 31% (but if I were you, I would check your local Kmart first). Happy Boxing! This Tapout MMA curved focus mitts and gloves combo for adults offers everything you need to start training for your next sparring match Set includes two focus mitts and two striking gloves for adults Durable polyurethane construction means mitts stand up to lots of action Vented mitt back allows for optimal breathability Curved ball grip gives mitt maximum durability and comfort Mitt's guided channels help ensure proper finger placement Reinforced stitching between glove fingers for extra durability and long-lasting use Exposed finger de
Post a Comment
Read more

Buffalo Chicken Nachos

  Football has started so everyone wants something to snack on BUT I even look for something different for dinner. I tried to look up buffalo chicken shit on a shingle with no recipes but I came across this one. Now you can do the nachos or you can create your own shit on a shingle version with a piece of toast and melted cheese on top of the toast with the buffalo chicken on top...hmmmm... Anyways, here ya go. Recipe makes 6-8 servings. What you'll need: Nachos.... 1/3 - 1/2c you're favorite hot sauce 3c cooked shredded chicken 8-10oz tortilla chips 1 1/3 - 2c shredded Mexican blend cheese Topping.... 1/2c plain greek yogurt 3-5T more of hot sauce 3-4 green onions thinly sliced Create: Preheat the oven to 400˚F. In a medium bowl, mix the hot sauce with the shredded chicken until well coated. Set aside. Place the tortilla chips in an even layer on a baking sheet, face side up so the chips will hold the toppings. Add the chicken evenly over the chips, followed by the cheese. Bak
Post a Comment
Read more

Home Remedies for Sinus Drainage

Every time I get a sinus infection I have sinus drainage forever or at least it seems so I had looked up ways to help the drainage. Below are a few ideas to try next time you start looking like Rudolph. Drink plenty of fluids Run a humidifier or vaporizer Use saline solution and or a Neti Pot (make your own mixture for the Neti Pot by dissolving 1tsp of sea salt in 1 pint of distilled water. Add a pinch of baking soda to the mixture.) Steam! Boil some water and add some eucalyptus oil to the water (you can use Walmart's brand for this). Lower the pot to a simmer and take a towel over your head and put your head over the pot. Chicken Soup, yes you read that right! A 2000 study found that chicken soup reduces inflammation associated with sinus congestion, runny nose and colds. Warm & Cold Compresses, lay back with the warm compress draped across your nose, cheeks and forehead for 3 minutes. Remove and replace with a cold compress for 30 second
Post a Comment
Read more