1Biceps 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).
PAIN <3/10 or nil
2Biceps 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.
3Triceps Extension
- Keep the arms by the side holding 2 dumbells.
- Lean slightly forward from the hips.
- Extend the elbows out straight while keeping the middle of the elbows by the side of the body and repeat.