Exercise Upper Body

Exercise Upper Body

Having a strong upper body helps you lift and reach. You can build upper body strength by doing exercises to stretch and build muscles. Ask your doctor or physical therapist to suggest upper body exercises. Track daily exercise in your Journal.

Conditions: Osteoarthritis, rheumatoid arthritis, fibromyalgia, back pain, neck pain, migraine, nerve pain, undiagnosed

Symptoms: weakness, stiffness, muscle pain, pain, pain when standing, pain with movement, lower back pain, upper back pain, neck pain, shoulder pain aching, back pain, head pain, headache, joint pain, joint tenderness, migraines, muscle pain, nerve pain, pain, pain at night, pain worse in A.M., all over pain, hip pain, jaw pain, knee pain, leg pain, rib pain, spine pain, thigh pain, wrist pain, painful periods, tender points, pinched nerve, arm pain, buttock pain, face pain, foot pain, elbow pain, finger pain, wrist pain, hand pain

Triggers:

Treatments:

Categories: Exercise

Duration

14

Shoulder Warm-ups

Try these two exercises to warm up your shoulders.

Shoulder shrugs:

* Raise one or both shoulders up toward your ears.

* Release and repeat 3 to 5 times.

Arm circles:

* Stretch arms out at your sides.

* Rotate arms forward, then back.

* Repeat 3 to 5 times.

Prompt: Start slowly.

CTA: Warm up your shoulders.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, neck pain, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: weakness, stiffness, muscle pain, pain with movement, upper back pain. pain when standing, lower back pain, neck pain, shoulder pain, aching, back pain, head pain, headache, joint pain, joint tenderness, migraines, muscle pain, nerve pain, pain, all over pain, hip pain, jaw pain, knee pain, leg pain, rib pain, spine pain, thigh pain, wrist pain, painful periods, tender points, pinched nerve, arm pain, buttock pain, face pain, foot pain, elbow pain, finger pain, wrist pain, hand pain

Triggers: heavy lifting, pushing or pulling, repetitive motions, twisting, overdoing it, injury, carrying or lifting, craning neck, excess activity, holding a child, housework, pushing or pulling, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching, range of motion exercises

Categories: Exercise

 

Build Chest Muscle

Regular strength training can be painful for people with fibromyalgia and arthritis. Using isometrics is another way to strengthen. Try this exercise:

* With your arms at chest height, clasp your palms together tightly.

* Hold for 5 seconds; then rest for 5 seconds.

* Do 5 repetitions. Work up to holding for 10-15 seconds.

If this hurts, ask your physical therapist or another health professional who is working with you and understands your issues to show you another isometric exercise.

Prompt: Isolate the chest.

CTA: Try isometrics.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, neck pain, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: pain, pain with movement, weakness, upper back pain, muscle pain, stiffness, pain, pain when standing, lower back pain, neck pain, shoulder pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, hip pain, spine pain, tender points, pinched nerve

Triggers: excess activity, overdoing it, heavy lifting, pushing or pulling, repetitive motions, twisting, injury, carrying or lifting, craning neck, holding a child, housework, pushing or pulling, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching, range of motion exercises

Categories: Exercise

 

Keep Triceps Healthy

Try this exercise to stretch the triceps muscle that runs along the back of your upper arm.

* With your left hand, try to reach over your shoulder and down your back as far as you comfortably can. If possible, without pain, grab your left elbow with right hand and gently pull to reach farther down feeling a stretch along back of your left arm.   

* Hold 15 to 30 seconds if possible, then switch elbows.

* Repeat 2 to 4 times on each arm.

Prompt: Tone your triceps.

CTA: Use your arms.

Conditions: Osteoarthritis, back pain, neck pain, rheumatoid arthritis, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: muscle pain, stiffness, weakness, reduced joint movement, upper back pain, tenderness, pain, pain with movement, lower back pain, neck pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, spine pain, tender points, pinched nerve

Triggers: exercising, moving joint, putting weight on joint, repetitive motions, inactivity, excess activity, overdoing it, heavy lifting, pushing or pulling, repetitive motions, twisting, injury, carrying or lifting, craning neck, holding a child, housework, pushing or pulling, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching, range of motion exercises

Categories: Exercise

 

Keep Lat Flexible

Use this stretch to flex your latissimus dorsi -- the broadest muscle in your back.

* Stand with your back straight and feet shoulder-width apart.

* Hold your arms above your head, and take one hand with the other. Pull upward while leaning over to your right side. You should feel a pull along your left side.

* Hold for up to 15 to 30 seconds if you can, then switch sides.

* Repeat 2 to 4 times on each side.

Prompt: Stretch that lat!

CTA: Stay flexible and strong.

Conditions: Osteoarthritis, back pain, rheumatoid arthritis, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: muscle pain, stiffness, weakness, reduced joint movement, upper back pain, tenderness, pain, pain with movement, pain when standing, lower back pain, neck pain, shoulder pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, hip pain, spine pain, tender points, pinched nerve

Triggers: exercising, moving joint, putting weight on joint, repetitive motions, inactivity, overdoing it, sitting too long, injury

Treatments: exercise, muscle strengthening, stretching, range of motion exercises

Categories: Exercise

 

Shoulder Extension

Isometric exercise is a gentle way to build strength. Try this for shoulders:

* Stand with your back against a wall and your arms at your sides.

* With your elbows straight, push your arms back toward the wall.

* Hold for 5 seconds, then release.

* Repeat 10 times.

If this exercise hurts, ask your physical therapist or another health professional who is working with you to show you another isometric shoulder exercise.

Prompt: Stronger shoulders.

CTA: Try isometric shoulder work.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, neck pain, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: weakness, stiffness, muscle pain, pain with movement, upper back pain, reduced joint movement, tenderness, pain, lower back pain, neck pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, spine pain, tender points, pinched nerve

Triggers: exercising, heavy lifting, pushing or pulling, repetitive motions, twisting, overdoing it, injury, moving joint, putting weight on joint, inactivity, excess activity, overdoing it, heavy lifting, pushing or pulling, repetitive motions, carrying or lifting, craning neck, holding a child, housework, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching

Categories: Exercise

 

Wall Push-ups

This exercise is a good substitute for regular push-ups.

* Stand with your feet about  24 inches from a wall.

* Place your hands on the wall, a little wider apart than your shoulders.

* Lower your chest to the wall, then push back to the starting position.

* Repeat up to 15 times if tolerated.

Prompt: Do push-ups.

CTA: Use the wall.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, neck pain, fibromyalgia, migraine, nerve pain, undiagnosed

Symptoms: weakness, stiffness, muscle pain, pain with movement, upper back pain, reduced joint movement, tenderness, pain, lower back pain, neck pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, spine pain, tender points, pinched nerve

Triggers: exercising, heavy lifting, pushing or pulling, repetitive motions, twisting, overdoing it, injury, moving joint, putting weight on joint, inactivity, excess activity, overdoing it, heavy lifting, pushing or pulling, repetitive motions, carrying or lifting, craning neck, holding a child, housework, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching

Categories: Exercise

 

Side Lateral Raises

This exercise helps build arm strength. You can do it while sitting or standing. Try adding a light hand weight or a 1-liter water bottle if it feels comfortable.

* Start with your arms down at your sides, then slowly raise arms (slightly bent) to shoulder height.

* Lower arms.

* Repeat up to 15 times if comfortable.

If this hurts, ask your physical therapists or another health professional working with you to show you another exercise instead.

Prompt: Work your arms.

CTA: Build arm strength.

Conditions: Osteoarthritis, rheumatoid arthritis

Symptoms: weakness, stiffness, muscle pain, pain with movement, upper back pain, reduced joint movement, tenderness, pain, lower back pain, neck pain, aching, back pain, joint pain, joint tenderness, muscle pain, nerve pain, pain, all over pain, spine pain, tender points, pinched nerve

Triggers: exercising, heavy lifting, pushing or pulling, repetitive motions, twisting, overdoing it, injury, moving joint, putting weight on joint, inactivity, excess activity, overdoing it, heavy lifting, pushing or pulling, repetitive motions, carrying or lifting, craning neck, holding a child, housework, sports injury, desk work, driving a long time, overuse, poor posture, sitting too long, standing too long

Treatments: exercise, muscle strengthening, stretching

Categories: Exercise

 

WebMD Medical Reference Reviewed by Ross Brakeville, DPT on September 29, 2016

Sources

SOURCES:

American Academy of Family Physicians: "Fibromyalgia and Exercise."

American Fibromyalgia Syndrome Association: "What is Fibromyalgia?"

Arthritis Foundation: "Fibromyalgia: What Causes It?;" "Fibromyalgia: Treatment Options;" "OA Basics. Who is at Risk?;" "Fitness Exercises and Videos/Stretching;" "All About Osteoarthritis – Exercise;" and "Choosing the Right Exercise."

Felson, D. Annals of Internal Medicine, 1992.

Fibromyalgia Network: "Symptoms" and "Treatment Studies."

The Johns Hopkins Arthritis Center: "Yoga for People With Arthritis."

McIlwain, H. and Fulghum Bruce, D. The Fibromyalgia Handbook, Holt, 2007.

National Fibromyalgia Association: "Understanding Fibromyalgia and Chronic Pain."

Smith, H. and Fulghum Bruce, D. The Women’s Guide to Ending Pain, John Wiley & Sons, 2004.

© 2016 WebMD, LLC. All rights reserved.