1Biceps Curl [Eccentric]
- Put a weight in your affected hand.
- Use your other arm to help lift the weight up towards your shoulder.
- Slowly lower the weight downwards, controlling the movement.
- Use your other arm to lift the weight back up.
- Repeat as many times as your Physiotherapist has prescribed.
2Biceps Curl [Isometric]
- Take the hand weight prescribed by your Physiotherapist in your target hand palm up.
- Using your unaffected hand, take the target arm and bend to 90 degrees.
- Take the assisting hand away and maintain the 90 degree position against the resistance.
- Sustain for the period of time determined by your Physiotherapist.
- Use the unaffected arm to remove the weight and repeat.
- Note this can also be completed with the target hand pressing into the underside of a table/desk with the elbow bent to 90 degrees (video not available).
3Wrist Pronation / Supination
- Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
- The elbow should be bent to approximately 90 degrees.
- Using a hand weight prescribed by your physiotherapist, hold the end of the hand weight.
- With the thumb is facing the roof, commence the movement by moving into a palm up and then into a palm down position.
- Repeat as per Physiotherapist guidelines.
4Front Raise
- Stand with weights in hands and knuckles facing forward.
- Select weights appropriate to your level as discussed with your physiotherapist.
- Relax the shoulders and begin lifting the arms up to 90 degrees to the trunk.
- Return to the start point slowly and controlled.
- Repeat as prescribed by your physiotherapist.
Hold position at shoulder height.