Vivian Grisogono

Arm exercises

ELBOW FLEXION / BICEPS CURL

Benefits: Strengthens the front-arm muscles (mainly biceps and brachialis) concentrically, against gravity, and eccentrically, in the direction of gravity. Maintains a full range of functional movement in the muscles. Helps protect the elbow against degenerative change. Counteracts the effects of using the arms in the bent position for long periods, as in typing, hand writing and sewing.

SHOULDER ROTATION STRETCH

Benefits: Maintains and improves the rotation range of the shoulders, which is vital for avoiding arthritic changes in later life. Helps you to maintain balance between the shoulders. An excellent injury prevention exercise for all sports, especially those which use the arms such as racket games, weightlifting, gymnastics and athletic throwing events.

TRICEPS STRETCH

Benefits: Stretches the triceps muscle behind the arm and the upper part of latissimus dorsi, the large muscle which extends from the shoulder right down to the rim of the pelvis. Helps prevent any tendency to drop the shoulder while walking, therefore helps to reduce or stop a limp.

FRONT-SHOULDER STRETCH

Stretches the front of the shoulder and upper arm.

ARM CIRCLING

A simple mobilizing exercise for the shoulders

STAND-AND-REACH

Strengthens and stretches one side of the body.

ARM FLEXION-ELEVATION

Benefits: Strengthens the front-shoulder muscles against gravity.

SELF-ASSISTED ARM ELEVATION

An early-stage exercise for regaining shoulder mobility.

ARM ABDUCTION

A simple exercise for the main muscles which support, protect and activate the shoulder.

ARM LIFT

Shoulder flexion and elevation

Benefits: Strengthens the front-shoulder muscles against gravity.
Position: Sit or stand, with your arms by your sides, elbows straight, palms facing inwards.
Movement: Lift your arms forwards and straight upwards above your head, keeping your elbows straight, hands and fingers in line. Slowly lower the arms back to the starting position.
Repetitions and frequency: 5-10 times, 2-3 times a day.
Note: Avoid pain. Keep your back and head straight and still. Breathe normally. Make sure you don’t hitch your shoulders up as you lift the arms. You may need to watch yourself in a mirror to avoid incorrect movements. If one arm is less mobile than the other, clasp your hands together or hold a stick to help at first.
After injury: Helps to restore correct muscle balance around the shoulder, and improves mobility. Should be done as soon as possible, within pain limits.