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Strengthening Hands and Arms

Hello! This course is intended to help increase strength in your hands and arms. It is put together with information for a home program provided by an occupational therapist. Do your exercises every day for stronger hands and arms!

A few basic supplies and materials are required for this course. Here are some that we use:

Day 1

1. Use the hand grip strengthener. At whatever level is comfortable for you, slowly squeeze and release it 10 times with each hand.

2. Read how to do a reverse fly with an exercise band. (Is that confusing? Here is a video.) Using your band, try it! Slowly do it 10 times.

Day 2

1. Using the hand grip strengthener, slowly squeeze and release it 10 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.

Day 3

1. Using the hand grip strengthener, slowly squeeze and release it 10 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Stand on the middle of the exercise band, one end in each hand. Slowly bend your elbows and bring your hands up to your shoulders, then put your hands back down. (Here is a video.) This is called a bicep curl. Do 10 bicep curls.

Day 4

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.

Day 5

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.

Day 6

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat! Squeeze and release the hand grip strengthener 15 more times.

Day 7

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat steps 1-3 for a second set.

Day 8

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat steps 1-3 for a second set.
5. Get out your therapy putty and 10 coins. Mix the coins into the putty so that they are not touching each other and you cannot see them from the outside. (Put the putty away with the coins still in it. We will be using this tomorrow.)

Day 9

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat steps 1-3 for a second set.
5. Get out your therapy putty. Remove all 10 coins from it. Make sure they get cleaned off.

Day 10

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat steps 1-3 for a second set.
5. Get out your therapy putty. Take a tablespoon of unpopped popcorn kernels or dry beans. Using both hands, push the pieces into the putty. Make sure each piece is completely covered by the putty and try not to have them touching each other. (Put away the putty with the pieces still in it. We will be using this tomorrow.)

Day 11

1. Using the hand grip strengthener, slowly squeeze and release it 15 times with each hand. Try to make it touch at the bottom!
2. Using your exercise band, slowly do a reverse fly 10 times.
3. Using your exercise band, slowly do 10 bicep curls.
4. Repeat steps 1-3 for a second set.
5. Get out your therapy putty. Remove the beans or kernels from the putty. Try to clean them all the way off.

Day 12

1. Choose someone in your family and play with the zip ball together!
2. If you do not have a zip ball, repeat the exercises from Day 7.