Upper Limb Strengthening Exercises

The Benefits of Body Weight Exercises

• There are hundreds of free-weight and machine exercises targeted for the upper body. However, one of the major benefits of body-weight exercises are that they require no special equipment and can be done anywhere. Additionally, body-weight exercises work multiple muscle groups and the core, making for a more efficient workout. Finally, body-weight exercises train us to be able to support our bodies with our arms--very important for simple tasks like pushing ourselves out of chairs or catching ourselves when we fall.

Plank Pushups

• Lie face down on the floor and place the palms flat on the floor, parallel to the center of the chest. Push up until the arms are fully extended, while your legs are raised up on your toes. The body should be a straight line, like a board or plank. Hold the pose for a five-count then lower to the elbows, one arm at a time, with the hands clasped. The arms should be right under the shoulders. Hold for a five-count. Lift back up onto the palms of the hands (one arm at a time) without lowering to the floor first. Hold for a five-count then lower slowly to the floor. Repeat five times (or as many times as possible).
  Modification:
  For less intensity, raise up on the knees, instead of the toes. To relieve pressure on the wrists, form each hand into a fist and push up with the fists pressing into the floor--keeping the wrists straight.
  For more intensity, cross the feet--balancing on a smaller area.

Side Plank

• Lie face down on the floor and place the palms flat on the floor, parallel to the center of the chest. Push up until the arms are fully extended. The body should be a straight line, like a board or plank and the hands should be right under the shoulders. Hold the pose for a five-count, then rotate the body to the right so that all the weight is on the right arm and the hand is directly beneath the shoulder. Stack the feet on top each other. Extend the left arm outward, creating a cross formation. Hold for a five-count then rotate back to center and lower slowly to the floor. Repeat five times on each side.
  Modification:
  For less intensity, instead of stacking the feet, keep the top foot on the floor and/or lower the bottom knee to the floor.
  For greater intensity, lift the top leg.

Reverse Plank

• Sit on the floor with the legs extended. Place the hands on the floor behind the buttocks with the fingers facing inward. Lean back on the hands and raise the pelvis, creating a plank or ramp with the body. Hold for a five-count then lower. Repeat five times, or as many times as possible.
  Modification:
  For an easier lift, bend the knees, placing the feet flat on the floor. Push up into a table pose, with the knees bent. Hold for a five-count then lower.
  For greater intensity, leave the feet extended, lift one foot 1 inch off the ground, hold for a five-count and lower. Be sure to keep the weight evenly balanced between both arms to avoid straining or injuring the shoulders.