Arm Workouts After Surgery#1536

Hello! So I am in recovery after a surgery, and I now have full permission to excersize, however I was told not to lift more than ten pounds. I was just wondering if there were any recommendations y’all have? Ones that do not include using your bodyweight for arms. The only thing I can think of is curls with 5 pound weights. I’d also like to try to limit movement of my arms above my head, as that’s also not something I’m really supposed to do. Thanks.

Hey! Chrys here, one of the trainers with Hybrid! Since you’re cleared to exercise but need to stay under ten pounds and limit overhead arm movement, focus on super light resistance and slow, controlled movements. Curls with 5-pound weights are a great start. You could also try front and lateral raises, but only to chest height—not above shoulder level. For a bit more variety, slow tricep kickbacks with light weights can work too, as long as there’s no strain or overhead reach.

If you’re allowed to use resistance bands, you can loop one around your waist or thigh and use it for gentle lower-body work while keeping your upper body mostly still. Think seated leg extensions or even standing hamstring curls using the band for just a bit of tension.

Main thing is to listen to your body and keep things easy and pain-free. If anything feels sketchy, skip it. Heal up strong and if you need help again, feel free to reach back out!

Thanks so much! I’ll try those. :)