Workout Wednesdays – Arm Exercises Part 2

We know that it has been harder for people to exercise over these last several weeks. Christina Lombardi, DPT PT has put together easy exercises to get you moving at home! Each Wednesday for the next several weeks we will share these exercises with you. Each exercise includes descriptive information and a video to demonstrate how to do it. This week will be Part 2 of arm exercises. Come back next Wednesday for back exercises.

Triceps Extension

• Muscles: Triceps 
• Movement:
  • Sit upright with your back against the chair or stand upright (may help if you keep your back against the wall)
  • Place your one arm over head
    • Your elbow should be facing forward
  • Bend at the elbow down towards your shoulder 
    • Make sure your elbow stays facing forward
  • Straighten you arm back up
  • Complete set and switch to other side
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Do not arch your back
  • Keep your arm straight– your elbow should be forward the whole time

Chair Dips

• Muscles: Triceps 
• Movement:
  • Sit upright with your hands on the armrest of the chair. 
  • Use your arms muscles to assist with lifting your bottom up.
  • Then, slowly lower down with your arm muscles
    • Knees bent= easier
    • Legs straight= harder
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Do not arch your back
  • Keep armpits squeezed close to body 

Advanced Chair Dips

• Muscles: Triceps and core
• Movement:
  • Begin by finding a sturdy chair or sturdy surface such as a couch
  • Place both of your hands on the chair or surface
  • Slowly lower yourself down
  • Pause for a second
  • Then slowly back up
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Do not arch your back
  • Keep your shoulder directly behind you 

Disclaimer: You should discuss your health risks with your provider before starting any exercise program.

Christina graduated in 2012 with a Bachelor’s degree in Biology/Secondary Education from West Chester University. She continued her studies at Temple University in Physical Therapy, graduating with a Doctorate of Physical Therapy in May 2015. Christina began her career in outpatient physical therapy and has worked per diem in both the acute and rehabilitation care settings. She treats a variety of orthopedic and neurological diagnoses in her current role as a staff therapist for Good Shepherd Penn Partners. Recently, Christina developed an interest in Oncology. Last year, Christina’s dad was diagnosed with prostate cancer and her cousin with ovarian cancer. In addition, within the past year, a few of Christina’s friends have also been diagnosed with cancer. Because of her love for family and friends and her passion for physical activity and wellness, she realized that she could help touch so many lives. Christina joined the Oncology Section of the American Physical Therapy Association in May 2019 and is beginning to take continuing education courses to develop her clinical knowledge and expertise. She instructs indoor cycle classes and has her Level 1 CrossFit Certification. She enjoys  various forms of exercise and other health and wellness related activities and topics.