What Are Some Suggested Exercises for an Upper Extremity Home Workout Program?

Some suggested exercises for an upper extremity home workout are rolling side planks, reclined rhomboid squeezes and arm circles. Basic push-ups and side push-ups are also good for the upper extremities. A good home workout for the upper extremities works the muscles of the shoulder, arm, forearm, wrist and hand without needing equipment.

The first exercise is rolling side planks. Start in a traditional plank position, and roll to one side, lifting the opposite arm straight up toward the ceiling. Return to the plank position, and switch arms.

To perform the reclined rhomboid squeeze, sit in a reclined position, and extend your arms straight out. Pull your arms back while squeezing your shoulder blades together.

Another exercise is arm circles. Stand, and extend your arms straight out to your sides. Move your hands to form circles with your fingertips, switching the direction of the circle for each 50-second interval.

If the traditional form of push-ups is too difficult, use an alternative position such as placing your knees on the ground. It is important to keep your back straight in either position.

Side push-ups are another take on the basic push-up. Lie on your right side, and place your left hand on the ground at your shoulder. Push up through your hand to lift your body as high as you can. Switch sides, and repeat.