Upper Limb Strengthening Exercises - Dunsborough Physio Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
 Upper Limb Weight Shift - Forward / Back
Upper Limb Weight Shift (Forward / Back)
While on your hands and knees, lift up one arm so that you are supporting yourself with one arm and your legs. Now, shift your weight forward and then back. If too difficult leave both hands on the floor. |
 Upper Limb Weight Shift - Side to Side
Upper Limb Weight Shift (Side to Side)
While on your hands and knees, lift up one arm so that you are supporting yourself with one arm and your legs. Now, shift your weight side-to-side. If too difficult leave both hands on the floor. |
 Weighted Shoulder Circles
Weighted Shoulder Circles
Lying on your back, holding a weight, straighten your arm towards the ceiling. Next, move your arm in small circles in a clock-wise direction. After a few seconds, reverse the direction (counter-clockwise). Change directions every few seconds. |
 Wall Push-Ups
Wall Push-Ups
Standing at a wall, place your arms out in front of you with your elbows straight. Next, bend your elbows slowly to bring your chest closer to the wall pinching your blades together. To make this exercise harder do single arm, or push up off a table edge instead of the wall. |
Triceps Dips
With you hands rested on a table behind you, lower your body weight bending your elbows. Then straighten the elbows returning to the start position.  Scapular Retraction
Scapular Retraction
Draw your shoulder blades back and down.  Shoulder Internal Rotation
Shoulder Internal Rotation (Weighted)
Lie on your affected side and hold a weight with your elbow bent and rested near your side. Raise up the your forearm from the floor / bed towards the ceiling (close the gate).  Prone Rows
Prone Rows (Weighted)
Lying face down with your elbow/s straight, slowly raise your arm/s upward while bending your elbows. Your elbows should be approximately 90 degrees away from your side. Pinch your shoulder blade/s back as you raise your arm/s. |
 Bicep Curls
Bicep Curl
With your arm at your side, draw up your hand by bending at the elbow. Keep your palm face up the entire time.  Elastic Band Rows
Elastic Band Rows
Holding an elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body, pinching your blades together.  Shoulder External Rotation
Shoulder External Rotation (Weighted)
Lie on your side and hold a weight with your elbow bent and rested on your side. Next, rotate your forearm to the ceiling (open the gate).  Prone Shoulder External Rotation
Weighted Shoulder External Rotation (Prone)
Lie on your stomach and rest your upper arm on the table / bed with your hand hanging down towards the ground. Now rotate your forearm up towards the ceiling. |
 Bent Over Row
Bent Over Row
While standing, bend over and support yourself with your uninjured arm. With your affected arm starting at your side, raise up your arm as you bend your elbow. Pinch your shoulder blade as you raise the arm. |
 Serratus Anterior Strengthening
Serratus Anterior Strengthening (Weighted)
Lie on your back with your arms extended out in front of your body and towards the ceiling. While keeping your elbows straight, protract your shoulders forward towards the ceiling. Keep your elbows straight the entire time. |
 Lower Trapezius Strengthening
Lower Trapezius Strengthening - Prone
Lying face down with your arms overhead, raise your arms upward and off the surface towards the ceiling. Place a pillow under your chest, or take the arms out wider as required if you are having difficulty. |
 Mid Trapezius Strengthening
Mid Trapezius Strengthening - Prone
Lie face down with your elbows straight and arms out to the side (thumbs turned up). Slowly raise your arms towards the ceiling keeping your elbows straight. Pinch your shoulder blades together as you raise your arms. |
 Shoulder Elevated External Rotation - Elastic
Shoulder Elevated External Rotation - Elastic Band
Hold an elastic band with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Take the arm back as if preparing to throw a ball. Maintain your shoulder blade in a retracted and downward position the entire time. |
 Supraspinatus Strengthening
Supraspinatus Strengthening
While holding a weight with the thumb pointed downward, bring up your arm up from your side. Try to raise arm no higher than 60 degrees (not 90 degrees+ shown here). This can also be done using an elastic band for resistance. |
 Shoulder External Rotation - Elastic Band
Shoulder External Rotation - Elastic Band
While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. |
 Shoulder Internal Rotation - Elastic Band
Shoulder Internal Rotation - Elastic Band
While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach. Keep your elbow near your side the entire time. |
 Wrist Flexor Curls
Wrist Flexor Curls
Rest your forearm on your thigh or table and bend your wrist upwards with your palm face up as shown.  Wrist Extensor Curls
Wrist Extensor Curls
Rest your forearm on your thigh or table and bend your wrist upwards with your palm face down as shown.  Elastic Wrist Extension
Elastic Band Wrist Extension
Rest your forearm on your thigh or table. Next, while holding an elastic band, bend your wrist upwards with your palm face down. |
 Forearm Pronation / Supination
Forearm Pronation / Supination
Slowly lower a hammer towards the inside and then outside of the body as shown.  Elastic Wrist Flexion
Elastic Band Wrist Flexion
Rest your forearm on your thigh. Next, while holding an elastic band, bend your wrist upwards with your palm face up. |
