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TABLE 7.10 Selected Strength Exercises for the Upper ExtremityExercise name
(Resistance)Description
(Technique cues) Progression
Muscle groups: Shoulder flexors and elbow extensors
Muscles emphasized: Pectoralis major
Joint movement: Shoulder flexion with elbow extension
A. Push-up with elbows in
(Body weight)Variation 1Support body weight on knees or
feet and hands in accordance with
current strength level, with hands
about shoulder-width apart. Slowly
bend the elbows and return to the
starting position.
(Maintain a neutral position of the
pelvis and avoid arching the low back;
aim to create a straight line along the
side of the shoulder, hip, and knee;
keep the elbows close to the sides
as they bend and straighten.)
Variation 1: Push-up plus—After
returning to the starting position
with the elbows straight, continue
pressing against the floor so that
the shoulder blades come toward
the sides of the rib cage and
the upper back rounds. As skill
improves, isolate the movement
to just scapular abduction while
the upper spine stays in its neutral
extended position.- Lower chest closer to floor.
- Progress to feet if performing on
knees. - Perform with knees or feet on a
ball or step.
Muscle group: Shoulder flexors
Muscles emphasized: Anterior deltoid and pectoralis major (sternal)
Joint movement: Shoulder flexion with elbow extension maintained
B. Front arm raise
(Dumbbell)Stand with feet hip-width apart
and a dumbbell in one hand with
the palm facing down. Slowly raise
the arm to the front in a pain-free
range to a maximum of about
shoulder height, pause, and slowly
return to the starting position.
(Keep abdominals firmly contracted
to maintain a neutral pelvis and
avoid leaning the torso back as
the arm raises. Bend the knees
slightly if necessary to avoid knee
hyperextension.)
Variation 1: Perform with both
arms raising and lowering
simultaneously.- Gradually increase dumbbell
from about 3 pounds to 10
pounds.