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Quadruped Arm-Reach Exercise

Man on all fours with right arm lifted up doing reach and hold exercise.

Man on all fours with left arm lifted to side doing reach and hold exercise.

Man on all fours with left arm lifted up to the back doing reach and hold exercise.

Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Keep your ears in line with your shoulders. Hold for a few seconds before starting the exercise:

  1. Tighten your belly muscles (core) and raise 1 arm straight in front of you, palm down. Hold for 5 seconds, then lower. Repeat 5 times.

  2. Do the exercise again, this time lifting your arm to the side. Repeat 5 times.

  3. Do the exercise again, this time lifting your arm backward, palm up. Repeat 5 times.

Switch sides and do each exercise with the other arm.

Note: This exercise may not be advised after certain shoulder surgeries. Talk with your healthcare provider before doing it.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 7/1/2020
© 2000-2021 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Copyright © The StayWell Company, LLC. except where otherwise noted.
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