Level two exercises

These exercises help make your arm stronger and ease the tightness in your chest and shoulder muscles.

All can be done lying down, sitting in a chair or standing up, except for the wall crawl, which works best standing up.

Use your arm for combing your hair, getting dressed, putting on make-up and reaching for light objects – it will improve your arm movements.

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Tip: Gradually build up to doing each of these exercises 10 times 4 times a day.

Arm stretch

 

Arm stretch

Clasp your hands together in front of your chest, keeping your elbows in. Using your strong arm to help, stretch both arms until your elbows are straight out in front at shoulder height then return to your chest. Pull your shoulder blades back as you pull back your elbows.


Arm lift

Arm lift

Keep pushing your hands together so that they support each other as you lift your arms over your head. Lower your hands back towards your hips.

The movement should be continuous. Aim to reach your hands above your head within your comfort level. This will be easier to control if you start this exercise lying down.


Hands on head

 

Hands on head

Take your hands, still clasped together, to the top of your head. Slowly and gently bring your elbows together and then stretch your elbows backwards.

Be aware of pulling your shoulders back but don’t poke your neck forward. At first this exercise will be easier if you lie down. Hold for 5–10 seconds.


Hands behind neck

Hands behind neck

With your head upright and hands clasped behind your neck, stretch your elbows backwards. Hold for 5–10 seconds to stretch the muscles on your chest wall. Try not to bend your upper body while doing this exercise.

You can rest in this position, but keep your arms well supported so that the chest muscles can let. This exercise will help stretch scar tissue and assist with arm drainage.


Wall crawl

wall crawl

Stand facing the wall with your toes about 20–25 cm from the wall. Place both hands on the wall at elbow height. Use your fingers to pull your hands up the wall, going as far as you can.

Slowly slide your hands back down the wall and relax. You may want to mark how high you can reach.


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Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
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Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
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Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
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This information was last reviewed in August 2018
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