PT & OT Home Exercises for the Arms & Legs

The Foundation for Peripheral Neuropathy defines physical therapy as a way for injured patients to get back their strength, mobility and functioning of the limbs. Physical therapy and its activity-related partner, occupational therapy, are processes that may become a part of recovery from an automobile accident, burn or amputation or to assist people suffering from neurological disorders, arthritis and sports-related injuries.

Shoulder Flexion (Arm)

• Stand while grasping a 2- or 3-pound weight in each hand, keeping your arms at your side with your palms facing in toward your body. Slowly raise your arm up in the air without bending your elbow (your entire arm should rotate from the shoulder, not bending at the elbow like shaking hands). Let your thumb lead your arm's progress up until it is entirely in line with your body, with your fingertips pointing straight up. Slowly move your arm back down and switch to do the procedure with your other arm. Perform 10 repetitions and then rest, then perform 15. When the exercise becomes too easy, slightly increase the weight and drop the number of repetitions down, then build them back up.

Abductor (Leg) Strengthening

• Place pillows or couch cushions 2-feet high and lay down on your back. (If this position puts stress on your neck, add a pillow or cushion underneath your head to raise it slightly.) Rest your non-injured leg on the pile, then slowly raise the leg undergoing therapy up to meet the height of the one on the pillows. Keep both legs in position for 10 seconds, then lower the leg down (do not drop it; that may cause further injury). Repeat the exercise 10 times. Shift your body slightly so the injured leg is supported, then repeat the exercise with the non-injured leg

External Rotation (Arm)

• Lay on the bed or floor (make sure the surface is not too hard) and hold a light weight (start with something 2 to 3 pounds) in the hand that's not pressed to the bed/floor. Bend your arm with the weight 90 degrees so it rests near your stomach. Your fist should be pointing up with the curls of your fingers pointing toward your chest. Move your shoulder so that your hand twists, knuckles pointing up and raise your hand toward the ceiling. Move in a slow, fluid motion without lifting up your arm or shoulder (just your hand through the elbow should move up). Gently let your arm return to the starting position. Repeat 10 times; when the process feels easier, increase the weight or repetitions.

Shooting Hoops (Arms)

• Although it is a sport enjoyed by many healthy athletes, basketball or the repetitive arm motions associated with shooting hoops may be used as an occupational therapy exercise. Start seated with a lightweight ball held in both hands. Aim at an imaginary basket just slightly taller than you a few feet away. Throw the ball gently. (This activity works best with a partner who can return the ball to you after each throw.) Repeat the throw 10 times, then imagine the basket got slightly higher, causing you to lift your arms up higher to aim the ball. Toss the ball into the air; each time you do this exercises the rotators in your arms/shoulders, plus works your muscles and wrists.

Seated Kickball (Legs)

• Sit in a chair, with your back held upright against the back rest and your arms on the arm rests. Press down into the floor gently with your uninjured leg, then slowly kick your injured leg out as if kicking a soccer or playground ball. Be careful swinging your leg back to the starting position; do not let it kick back against the bottom of the chair. Repeat the motion 10 times, then kick slightly harder, imaging your goal is further away. Continue the exercise until the kicks or repetitions become easy, then increase the kicking strength and the number of repetitions.