Using our hands for daily tasks such as gripping and lifting is an effective way to strengthen many of the muscles in our hands…but not all of them. The muscles on the back of our hands (finger/wrist extensors) are essential for lifting and positioning our fingers and hands. When these muscles become weak, over-use injuries such as carpal tunnel, wrist tendinitis, and tennis elbow occur. Maintaining good strength with all of your hand muscles is a highly effective way to prevent these injuries.

A simple exercise to strengthen the finger and thumb extensor muscles is to wrap a rubber band around the tips of the fingers and spread the fingers and thumb as far apart as possible. Repeat as many times as possible in one minute.

This exercise can be performed with wrist straight and/or bent. To increase the difficulty, use thicker rubber bands or multiple bands. Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent finer or wrist pain.

Muscles tend to get stiff when we don’t use them. Muscles will also tighten/shorten up when held in a position for a long period of time (think of your neck muscles when sitting at a computer all day). Stress can also cause muscles to tighten up. Muscles tend to remain in a shortened position unless we do something to relax them.

Most of the time, when a person complains of neck and upper back stiffness/spasms, the trapezious  is involved. This large muscle is involved with almost all neck, upper back and shoulder movements and is your most important postural muscle.

Gentle stretching combined with easy repetitive movements is one of the most effective methods for relaxing a muscle. Shoulder shrugs is an exercise that targets this muscle and can be performed as often as needed to relax the muscles of the upper back. This exercise can be done sitting or standing. First, lift both shoulders as high as possible. Then squeeze the shoulder blades together and lower the shoulders back down to a resting position. Repeat for a minimum of a minute.

This exercise can be made more difficult by holding small weights in your hands. Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent shoulder or arm pain.

Maintaining a moderate amount of strength in the shoulders and arms is essential for most daily tasks. Whether it is reaching for something in a cupboard, lifting a bag of groceries, eating or dressing, lifting your arm requires significant strength. Many injuries such as rotator cuff tears, “frozen shoulder” (adhesive capsulitis), and biceps tendinitis are caused by inadequate shoulder strength. Since people can lose up to 6% of their strength for everyday that they are inactive, finding a simple exercise to help maintain strength could help avoid injury.

An easy way to strengthen the arms and shoulders is by performing a modified push-up. Instead of performing a push-up horizontal to the ground (on your stomach), this version is performed standing at an incline. Find a sturdy countertop and stand a 12 to 24 inches away from the counter top. Place both of your hands shoulder width apart on the edge of the counter top and lean towards it, bending your elbows, until your trunk is 3-4 inches from the edge. Slowly push your trunk back up until your arms are straight again. Repeat 10-15 times once or twice a day.

This exercise can be made more difficult by moving your feet further away from the counter top, and by using a lower surface (such as a bench). To make this exercise easier, use a wall instead of a counter top.

Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent shoulder or arm pain.

Movement is essential for  a healthy body. A flexible spine allows the body to move in many directions, which is necessary for most activities. Unfortunately, most people spend almost the entire day in a stationary position–sitting or lying down. As a result, their spine becomes less and less flexible every day. An easy way to counteract loss of spinal flexibility is to perform an exercise called “trunk rotations”.

This exercise can be performed sitting, if necessary, but is best performed standing. Start by standing with your feet shoulder width apart and your hands held away from your hips. Slowly twist as far as you can to one side and then reverse direction and twist as far as you can the other direction. Continue twisting back and forth for 1 minute. Perform this exercise at least twice a day. To make this exercise more challenging, use 1-2lb. hand weights.

Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent back or hip pain.

Standing, walking, jumping and running are activities that are made easier by having strong calf muscles. Your calf muscles (gastrocnemius, soleus, plantaris) enable you to push your foot down. Although walking does strengthen the calf muscles, it only strengthens them in a limited range of motion. Running and jumping-type activities require that the calf muscles be strong through their entire range. An exercise that strengthens the calf muscles is heel raises (also sometimes called toe raises).

Heel raises are an exercise that can be performed anytime you find yourself standing. Simply hold onto something for balance (if needed) and raise your heels off the ground as high as possible. Slowly lower your heels to the ground and repeat.

Start with 10 repetitions and gradually add reps as long as you do not have pain. Try to build up to 30 repetitions. To make this exercise more challenging, try performing a heel raise on one leg only. Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent calf or leg pain.