Upper Body Strengthening

This program is to be completed prior to your total joint replacement surgery and its purpose is to strengthen your arms. Rose recommends using a resistance band such as TheraBand®.

General Guidelines


  1. Stretch until resistance is comfortable but not stressful.
  2. Start with sets of 5 repetitions and work up to 20 repetitions.
  3. Breathe steadily.
  4. Exercises should be performed slowly to achieve the maximum benefit.
  5. To make exercises more challenging, move your hands closer together on the resistance band. 

Diagonal Shoulder Extension


  1. Start with both hands over your head as shown below.
  2. Keeping one hand in place and your elbows straight, pull down with the other hand diagonally across your body.
  3. Return to the start position with both hands overhead.
  4. After repetitions are complete, repeat exercise using your other arm. 

Elbow Extension


  1. Start by locking your upper arms into the sides of your body. Do not move your upper arms during this exercise. The only movement should be at your elbows.
  2. Bend your elbows and place your hands together at chest level.
  3. Hold one hand in place and pull straight down with the other hand.
  4. Return to start position. After repetitions are complete, repeat the exercise using your other arm.

Elbow Flexion


  1. Start by locking your upper arms into the sides of your body. Do not move your upper arms during this exercise. The only movement should be at your elbows.
  2. Place both hands in your lap.
  3. Keep one hand in your lap and with the other hand, bend at the elbow and pull straight up.
  4. Return to start position. After repetitions are complete, repeat the exercise using your other arm.

Chair Push Ups


  1. Sit in a chair with armrests.
  2. Place your hands on the arms of chair.
  3. Push down with your arms to lift your buttocks up from the chair.
  4. Hold yourself off the chair for 10 to 30 seconds.
  5. Return to start position to rest. Repeat exercise.