Arm Exercises

Basic Arm Exercises

The following basic arm exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band Pull Backs

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 1). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Resistance Band Pull Backs

Push Ups

Begin this arm exercise in the push up position as demonstrated (figure 2). Keeping your back and neck straight, slowly straighten your elbows until they are straight, then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. If this is too difficult, the exercise can be performed on knees instead.

Figure 2 – Push Ups

Resistance Band Abduction

Begin this arm exercise standing with your back straight and holding a resistance band as demonstrated (figure 3). Slowly raise your arm out to the side until it is level with your shoulder, keeping your elbow and back straight. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 3 – Resistance Band Abduction (left side)

Resistance Band Adduction

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Keeping your back and elbow straight, slowly pull the resistance band to your side. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 4 – Resistance Band Adduction (right arm)

Resistance Band External Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 5). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 5 – Resistance Band External Rotation (left side)

Resistance Band Internal Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 6). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand towards your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 6 – Resistance Band Internal Rotation (right side)

Arm Stretches

Pec Stretch

Begin this arm stretch standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 1). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest pain free. Hold for 15 seconds and repeat 4 times. Then repeat the exercise on the opposite side.

Figure 1 – Pec Stretch (right side)

Arm Across Chest Stretch

Begin this arm stretch standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further (figure 2). Hold for 15 seconds at a mild to moderate stretch pain free and repeat 4 times. Then repeat the exercise on the opposite side.

Figure 2 – Arm Across Chest Stretch (right side)

Latissimus Dorsi Stretch

Begin this arm stretch standing tall with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back (figure 3). Hold for 5 seconds and then return to the starting position. Repeat 10 times provided the exercise is pain free. Then repeat the exercise on the opposite side.

Figure 3 – Latissimus Dorsi Stretch (right side)

Cat Stretch

Begin this arm stretch on your hands and knees, with your hands in front of you above the level of the head. Gently take your weight back towards your heels, lowering your chest until you feel a stretch across the front of the shoulders (figure 4). Allow your back to move into an arch. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 4 – Cat Stretch