I was in a accident 9 weeks ago, dislocated my left shoulder. I got nerve damage throughout my entire arm and hand. I lost all motor skills. The movement slowly started coming back and is still making progress but I've lost muscle mass after not using my arm/hand for so long. I need exercises that will build up my strength in the hand and arm. On a scale of 1-10 my strength is probably a 2. Example: I cant pick up a gallon of milk but I can hold a telephone. Thanks.
2007-08-07 07:06:14 · 6 answers · asked by Ominious 3 in Entertainment & Music ➔ Polls & Surveys
Apparantly no1 reads the Health&Fitness section
2007-08-07 07:06:42 · update #1
sorry for your accident man...try getting a light weight maybe 2 pounds and curl it as far as you can go then when you are comfortable doing that increase the weight..for your hand let the weight balance on your fingers and slowly curl your hand into a fist..keep your arm up hanging at your side when doing this..good luck
2007-08-07 07:11:30 · answer #1 · answered by Anonymous · 2⤊ 0⤋
Sounds like your in for allot of work here.
1. Get a soft foam ball or tennis ball. Squeeze it all day long. When your on the CPU, at Work, or even just watching T.V. This will strengthen your forearm.
2. Get something light weight such as a full soda can or water bottle and curl it for your biceps. Hold your elbow tight to your body and slowly bend your arm into a curl.
3. With the same weight or even nothing at all do shoulder raises. Front Shoulder Raise= Put your hand out directly in front of you. Slowly lift the hand as high as you can. You want to get it a little passed eye level. Side Shoulder Raises= Put your arm out to the side and slowly lift it. Your hand wants to be a little higher then your shoulder.
On all exercises really work the down ward part of the motion.
One set to the front one to the side, and repeat process.
Another awesome way to rehab a shoulder is to get a finger ladder. It is a tiny wooden ladder with rungs only inches away. Hang it on the wall. The top should be a bit over your head and the bottom around waist level.
Stand arms length away from ladder. With your Pointer Finger and Index Finger Walk your arm up the ladder from bottom to top, top to bottom. I see this done with lots of rehab patents.
2007-08-07 07:22:36 · answer #2 · answered by ripstang3000 3 · 3⤊ 0⤋
Physical therapy is the answer. I just went last month for a hand injury and I would highly recommend it even if you just go for an evaluation. The evaluation was free and they will suggest some basic exercises. If you want to continue, you will need a doctor's prescription.
It can take 2-3 months for the nerve damage to heal, so be patient.
2007-08-07 07:19:14 · answer #3 · answered by anmlprht 3 · 2⤊ 0⤋
you should talk to a physical therapist. they would be able to help you out better than anyone on here can. i wish you the best, and i hope you have a speedy recovery. good luck
2007-08-07 07:30:25 · answer #4 · answered by Anonymous · 1⤊ 0⤋
start with a soup can and do reps, then gradually add more weight
2007-08-07 07:08:39 · answer #5 · answered by bowsgirl1 7 · 1⤊ 0⤋
go way theres a catagory for that :P
2007-08-07 07:11:42 · answer #6 · answered by DustMonkey 3 · 0⤊ 2⤋