Arm Strengthening
The next section of exercises is aimed at increasing arm strength.
1. Your muscles should feel tired after each set
2. The exercises should be difficult to do, but not painful in any way
3. If your arm is stiffening up (hard to move), perform the Total Arm Stretch to relax your arm (from our stretching blog)
Push Ups
1. Place the table against a wall
2. Place your hands on the table, palms down or you can place your palms on the edge of the table.
3. Lean your chest towards the table for a count of 5.
4. Try to put as much weight as you can through your arms
5. Push away from the table for a count of 5.
6. Repeat 10 times.
Tip: Try to put as much weight through your weaker arm. If you cannot put your weaker hand flat on the table, place your forearms on the table and then do the push-up.
One Arm Push-Ups
1. Place your weaker hand flat on the table. Use your stronger hand to help keep your hand in place.
2. Lean your chest toward the table for a count of 5.
3. Push away from the table for a count of 5.
4. Repeat this exercise 10 times.
Tip: Try to put as much weight as you can through your weaker hand.
Shoulder Exercises: Arm to the Front
1. Place the weight around your weaker wrist or palm.
2. Raise your arm as high as you can but not higher than your shoulder, for a count of 3.
3. Lower your arm down for a count of 3
Tip: To help keep your shoulder from hiking up, place your stronger hand on it.
Shoulder Exercises: Arm to the Side
1. Place the weight around your weaker wrist or palm.
2. Raise your arm out to the side as high as you can but not higher than your shoulder, for a count of of 3.
3. Lower your arm down for a count of 3.
Tip: To help keep your shoulder from hiking up, place your stronger hand on it.
Elbow Exercises
1. Put the weight around your weaker wrist.
2. Place your hand, palm up, on the table
3. Keeping your elbow on the table, raise your hand towards your shoulder for a count of 3.
4 .Lower your hand down for a count of 3.
Tip: If you can’t raise your hand to shoulder height, raise it as high as you can and then use the other hand to assist.
Wrist Exercises - Part 1
1. Put the weight around the fingers and knuckles of your weaker hand.
2. Put your forearm on the table, palm facing down.
3. Stabilize your weaker arm with your stronger hand.
4. Lift your wrist as high as you can for a count of 3.
5. Lower your wrist down for a count of 3.
Tip: Keep your forearm flat on the table and focus on lifting only the hand
Wrist Exercises -Part 2
1. Keep the weight on your hand.
2. Place your arm on the table with your hand over the edge of a table or binder.
3. Stabilize your weaker arm with your stronger hand.
4. Lift your wrist as high as you can for a count of 3.
5. Lower your wrist down for a count of 3
Total Arm Stretch
1. Sit straight in your chair and lean forward over your knees.
2. Make sure that your arms hang loosely in a relaxed stretch.
3. You should feel a pull through your shoulders.
4. Hold the stretch for a count of 10 and then slowly straighten up.
5. Repeat 2 times
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If you are interested in getting to know more about how our company can incorporate these exercises in the form of VR or would like to request a demo of our products, email us at info@exrt.io or check out our social media pages for more information!
