Upper body strengthening exercises

Upper limb strengthening exercises can help you recover from an injury. They can also be helpful if you have osteoarthritis or another condition that means you will benefit from strengthening your hands, wrists or shoulders.

Before you exercise

Check with your physiotherapist or healthcare provider whether these exercises are safe for you. You can start the exercises when your healthcare provider says you can. They may give you other exercises to do as well.

Exercise options

1

Hand exercise

Clench and release your fist to reduce swelling.

Repeat 10 times every hour.

1

Hand exercise

Clench and release your fist to reduce swelling.

Repeat 10 times every hour.

2

Palm turning exercise

Turn your palm up and down keeping your elbow still.

Repeat 10 times, 3 times a day.

2

Palm turning exercise

Turn your palm up and down keeping your elbow still.

Repeat 10 times, 3 times a day.

3

Wrist bending exercise

Bend your wrist backwards and forwards.

Repeat 10 times, 3 times a day.

3

Wrist bending exercise

Bend your wrist backwards and forwards.

Repeat 10 times, 3 times a day.

4

Elbow bending and straightening exercise

Straighten and bend your elbow.

Repeat 10 times, 3 times a day.

4

Elbow bending and straightening exercise

Straighten and bend your elbow.

Repeat 10 times, 3 times a day.

5

Pendular exercise — there and back

Standing up, hold on to a table with your good arm. Lean forward and let your affected arm dangle down straight. Swing your arm backwards and forwards 10 times, then side to side 10 times.

Repeat 10 times, 3 times a day.

5

Pendular exercise — there and back

Standing up, hold on to a table with your good arm. Lean forward and let your affected arm dangle down straight. Swing your arm backwards and forwards 10 times, then side to side 10 times.

Repeat 10 times, 3 times a day.

6

Pendular exercise — round and round

Standing up, hold on to a table with your good arm. Lean forward and let your affected arm dangle down straight. Move your arm in a clockwise circle 10 times, then anti-clockwise 10 times.

Repeat 10 times, 3 times a day.

6

Pendular exercise — round and round

Standing up, hold on to a table with your good arm. Lean forward and let your affected arm dangle down straight. Move your arm in a clockwise circle 10 times, then anti-clockwise 10 times.

Repeat 10 times, 3 times a day.

7

Shoulder exercise

Support the elbow of your affected arm with your other hand, as though you are cradling a baby. Lift your arm to the height your physiotherapist tells you, making sure you keep supporting your affected arm. Lower your arm.

Repeat 10 times, 3 times a day.

7

Shoulder exercise

Support the elbow of your affected arm with your other hand, as though you are cradling a baby. Lift your arm to the height your physiotherapist tells you, making sure you keep supporting your affected arm. Lower your arm.

Repeat 10 times, 3 times a day.

8

Shoulder blade exercise

Bring your shoulder blades back and together. Make sure you keep your shoulders down and they do not hunch up. Hold for 3 to 5 seconds then relax.

Repeat 10 times, 3 to 4 times a day.

8

Shoulder blade exercise

Bring your shoulder blades back and together. Make sure you keep your shoulders down and they do not hunch up. Hold for 3 to 5 seconds then relax.

Repeat 10 times, 3 to 4 times a day.