Strengthening the muscles in your upper body is an important part of staying healthy and maintaining your range of motion. Regular exercises can also help prevent injuries, including those that occur from repetitive stress on the joints. If you have any questions about how these exercises might be helpful for you, consult Dr. Kristopher L. Downing, an orthopedic and upper extremity surgeon. Strong upper extremity muscles can also lower your risk of developing other degenerative conditions such as arthritis. Below are six simple exercises you can practice at home to strengthen your upper extremities and help improve their function.
Thumb-to-thumb pushups can strengthen your chest, shoulders, and arms. They also enhance balance by improving coordination between the eyes, head, and hands. To perform a thumb-to-thumb pushup, you should lie on your back with both hands behind your head.
Afterward, place one foot on top of each knee, so it is positioned between the knees, and place another hand palm down beneath your two feet. While doing this, your body should lie flat but slightly arched upwards at 90 degrees to avoid slouching during execution.
Shoulder shrug is an excellent exercise for strengthening your upper extremity muscles. When starting this exercise, it would help if you used a resistance band to stretch your chest. Afterward, stand with feet hip-width apart, hold the ends of the band in each hand, and extend your arms at chest level. Slowly bring arms out to your sides, extending them as far as possible without moving forward, and then return to starting position. Repeat these steps ten times per session, at least twice per week.
The wall-sitting exercise is one of the best exercises for strengthening your upper body. It is also an excellent way to build up strength and endurance in your lower back, which can help prevent injury during heavy lifting or running.
To begin this exercise, you need a wall or any sturdy surface at least 2 feet high. This surface should have enough space between so there is no risk of falling off when pushing off with your hands. It would help if you also had a chair or bench to sit comfortably without straining.
Stair climbing might be the most basic upper-body exercise, but it still gets the job done. It is a great way to strengthen your shoulders, triceps, and biceps. However, stair climbing needs a proper technique for effective results. It requires you to keep your back straight and shoulders back and avoid leaning forward or backward to avoid losing balance.
Use Your Arm to Cross Your Body
To use your arm to cross your body, put the back of your hand on the top side of your hip. Then, bend at the elbow and bring it toward your chest. You will feel a stretch in the top of your shoulder and other muscles around it. Repeat this movement ten times on each side of your shoulder before moving on to another exercise.
Exercise is important to maintain your health, but it can take a lot of effort. However, these six upper arm exercises are simple and easy to do at home or in a public place. They also provide benefits that go beyond just getting fit. To make your exercises impactful, consult a fitness professional to understand their effects on your upper body.