Upper Body Workout for Broken Arm: Life With A Cast (Broken Arm) Episode 10


I am Fiona Mcallister and welcome to
my Life with a cast video series all about
how to live well with your broken arm. This video is about your upper body
workout and how to adjust it for your busted arm. So the equipment that you’re going to
need is an ankle weight or leg weights and a range of dumbbells, depending on how comfortable you are
lifting with your good arm which ever arm that is. So what we’re going to do is
just a series of modified for the busted arm. I’m going to do all of my regular
exercises with my good arm I’m using the weights that I normally
would use and then for my busted arm to still maintain strength while I’m in
this cast. I’m going to put my ankle strap around
my upper arm like this. Now do not lift dumbbells with your
broken hand because that will interfere with the healing! So don’t do it. It’s far better to heal right the first
time they have to be in the cast longer because you were stupid. So just strap on your ankle weights that normally would go around your ankles
strap it up around your arm like this, and that will give
you a little bit of extra weight to help maintain your muscles development and
also to help give you some resistance. But it won’t hurt your arm, if you’re
careful. Now if you find that you need more more weight, if this isn’t enough
you can always put the extra weights inside. Start out with lower weights with higher
reps and then you switch working up your way to the higher weights with lower
reps. So I’m going to start it with the three
pounds for this one so this one you lie down flat on your back if you have a
bench you can do that but I don’t have a bench so I’m just going to do it on the
floor. Then you just put your arms flat on the ground and then push up
like this. One – I’m going to do 12 of these. – three, four,
five, six, seven, eight, nine, ten, eleven, twelve. All right now we’re switching to the
five-pound weights of which I’m going to do 10 reps of the same exercise. Two, thre, four, five, six, seven, eight, nine, ten. Now I think it’s important that you keep
proper form while you’re doing these exercises so that means that you
basically press your back flat against the ground and tighten your ab muscles
here. Moving on to eight pounds I’m going to do that eight times one, two,
three, four, five, six, seven, eight. Now it also helps to do it on an area
rug like this if you have one, or you can do it on if you have your floor is
carpeted that’ll help too, but just don’t do it on like hard wood or laminate as that
hurts your back, hurt your spine. Ok and the last rep is six with 10
pounds One, two, three, four, five, six. Ok so the next thing I’m going to do is
actually called a high point and that is where you do 24 reps of an exercise
without stopping, so it gives you that intensity to help
build your strength. So for the high point I’m going to do
the dumbbell fly and I’m going to use a five weight, a medium weight, because I’m
going to be doing 24 reps of this and I don’t want to exhaust myself out halfway
through. Ok and again you just lie down like we
did for the first one but instead of raising your arms straight up like this a fly is what you have them down like
this. Now I wouldn’t recommend doing these
exercises in the first week after you break your arm because it’s very tender
still and moving your arm these different ways can actually be painful
and it might interfere with healing and also if you find that it’s too much just
take the weights off your arm and then just use the cast as your weight. It’s a built-in what you don’t even have
to carry one okay you ready? We’re going to 24 of these with the five
pounds 12 and again make sure that your tighten your abs and pressing your back
into the floor four, five, six, 7 8 9 10 11 12 13 14 15 16 17 18 19 20
21 22 23 24 ok So for this one I’m going to start with
the two pounds and I’m gonna do 12 reps so let’s go. One, two, three 4, 5 6, 7 8 9 10 11 12. I found that my cast is
probably about two pounds but with the extra ankle weights here it definitely gives you a bit of a
workout while you’re doing this. Ok, on to ten reps with the three pounds.
One, two, three, four, five, six, seven, eight, nine, ten. Now you want to wait probably 30 seconds
between each of these when you’re doing it on your own. Eight reps with five pounds, one, two,
three, four, five 6 7, 8 Ok my muscles are starting to get sore
now. Six reps with a with eight pounds 1, 2, 3 4, 5, 6 I think I’m going to choose three pounds
for this I am doing 24 reps. Now if you find
that even the three pounds too heavy then switch to two or one pound I might have to do that or just simply
do the movement without the weights and that’ll still give you the benefit. ok, 1,2,3,4, remember to keep your abs tight good
posture is very important 6,7 8, 9,10, 11, 12, 13, 14, 15, 16, 17, 18, 19 20, 21, 22 Oh my arms are starting to burn 23, 24 And it’s the same thing as before we’re
going to start with the lighter weights and work our way up to the heavier ones.
And you’re going to need a sturdy chair and I prefer to put a pillow on, to cushion
my knees. All right let’s go going to start with
three pounds for this one and then you just lean over and you can rest your
elbow of your broken hands onto the chair and make sure that you have a
straight back for this or else you could hurt yourself. 12 of these, two three 4,5,6 7, 8 9 10, 11,12. Now just switch sides and go
through the same motion by just using your arm, with the weights on it 1, 2, 3, 4,5 6, 7, 8 9, 10, 11, 12 ok moving on to the five-pound weight,
same thing we’re going to ten reps of this. 1, 2, 3, 4, 5, 6 7, 8, 9, 10 Right here we go. 1, 2, 3, 4, 5, it’s very important that you keep your
elbow bent during this or your weights could slip down onto your cast
and push on it and that’s not comfortable. I don’t even know where I
am… 9 10 sure. All right eight pounds, eight times, 1, 2, 3, 4, 5, 6, 7, 8 1, 2, 3, 4, 5, 6, 7, 8 and for the last one, 10 pounds six times 1, 2, 3, 4, 5, 6, 7, 8 oh well, I guess I did 8 reps, better to do more than less so to keep it can even I’ll do 8 on this
side 1, 2, 3, 4, 5, 6, 7, 8 Ok so I’m doing the dumbbell pullover on my back and I’m going to be
choosing a medium weight because I’m doing 24 of these and it gets heavy so
I’m going to choose the three weight for this one today Now again with this you’re only holding
the weight in your good hand the other hand is just following along with the
movements so that you don’t hurt yourself. Again do not pick up a dumbbell
with your busted hand. All right make sure that your ab is
tight in your back is flat on the ground 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 21, 22, 23, 24 Ok the next group that we’re doing is our
biceps and we’re just going to do a simple dumbbell curl with your biceps now my arm is getting a bit sore so I
decided to take off the ankle weights. and you have to listen to your body when
you are doing this especially on the you’re injured arm you don’t want to
make anything worse…. So I’m just going to either just do the movements or even
that gets a bit too much I’ll just do my good arm so I just doing a simple
dumbbell curl and i’m going to start with three pounds this time 12 reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 5 pounds, 10 reps 1, 2, 3, again make sure you’re holding your abs
tight 6, 7, 8, 9, 10 8 and 8, 8 reps 8 pounds 1, 2, 3, 4, 5, 6, 7, 8 and lastly we’re going to do 6 reps of 10 pounds all right 1, 2, 3, 4, 5, 6 For the regular bicep curl you keep the
dumbbell like this and then for the Hammerhead you turn it like that so it’s
in line with your arm ok here we go 24 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24 Ok so for the abs for the regular part
I’m going to do a oblique crunches which is you just lie down on the floor
and again make sure that you flex your stomach and push it into the back so you
don’t want to have your stomach up like this and have a gap to be able to put
your hand under there you want your back to be pressed flat against the floor. Ok now my arm is getting sore so I’m
just going to leave it on the floor and I’m just going to grab my head with my
good hand. I’m going to do 12 of either side and then work my way down
doing the same number of reps as we were doing with the other exercises in the
weights 1, 2 now for this you want to have your elbow go towards
your opposite knee 5, 6, 7, 8, 9, 10, 11, 12 ok now since this elbow is not working
quite so well I guess I can do that 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 okay i’m gonna rest for 10 seconds now we’re doing ten reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, Rest 8 Reps. Now going to make sure your back
is pressed into the floor you’re flexing your abs 1, 2, 3, 4, 5, 6, 7, 8 I’m not pulling with my hand that’s
behind my head I’m just cradling it so that I don’t hurt my neck, all the work
is coming from my abs 3, 4, 5, 6, 7, 8 all right rest for a minute for 10
seconds ok you go last set for the obliques is
six 1, 2, 3, 4, 5, 6 1, 2, 3, 4, 5, 6 ok rest for 20 seconds before I go ahead
and do my high point For this one I’m going to do scissors now I need an extra weight to help hold
myself down for this till my abs get a bit stronger, now for
the scissors you lift both feet up to 90 degrees and then you alternate legs so I’m going to do 24 of these and this
works your lower abs – 1, 2, 3, 4, 5, 6, 7, 8, maybe smiling will help me feel better
and getting pretty tired at this point 9, 10, 11, 12, 13, you might start to shake but don’t let
that stop you from finishing but if you find you really can’t 15 keep going then just do the best you
can 16, 17, 18, 19 20 21 22 23 24 oh good grief now we rest for a moment. So thank you for watching I hope that
you got some benefit from this you bust your arm don’t let it stop you
from keeping in shape.

Add a Comment

Your email address will not be published. Required fields are marked *