Upper Extremity Strengthening Program
This guideline is based on a program developed by Robert P Nirschl MD.
Printable versions of this program are available here.

Directions

  • Before beginning these exercises, warm up with a general exercise such as jumping jacks, running in place, etc. for 3 to 5 minutes.
  • Perform these exercises every other day for at least 12 weeks.
  • Exercises should be done at a slow, measured pace, such as 2 seconds to raise, and 4 seconds to lower.
  • Each exercise should be performed in a set of 12 repetitions and held for 5 seconds unless otherwise noted.
  • Use a light weight - ½ to 2 pound weight to begin, or as instructed by your physician. You may use a dumbbell, a wrist or ankle weight.
Click on these pictures to view each exercise in a progressive exercise sequence.
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Click on these numbers to see only the exercise images.

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