Simple upper body weight training at home?

[Acadie]

Anyone have a recommendation for an upper body weight training routine at home, probably with hand weights? I have a neck injury from a car accident and need to pay attention to my posture, so I'd like a routine balanced between muscle groups, designed by someone who knows their stuff in terms of body mechanics and form. Not looking to work up to heavy weights, just a routine to do a few times a week that would increase my strength and tone. Sundress season is coming 🙂

I am starting to do more yoga, so my question is specifically about a routine focused on upper body strength, that I could do in 20 minutes or so.

Amy

[fairfarmhand]

I have been using the Fit-On app, (you can also use it on a computer.) and they have lots of pilates/yoga style workouts that focus on strengthening. My favorite instructors are Cassey Ho and Christine Bullock. Most of their flexibility/strengthening exercises do not use weights, but simply use ones body weight.

[umsami]

https://www.self.com/gallery/dumbbell-arm-exercises-triceps

This looks like a good basic workout.

 

You might also want to get some resistance tubes.

 

[Kassia]

Hasfit and fitness blender have a lot of workouts if you want to follow something streaming.  https://hasfit.com/  https://www.fitnessblender.com/

[wintermom]

1 hour ago, Acadie said:

Anyone have a recommendation for an upper body weight training routine at home, probably with hand weights? I have a neck injury from a car accident and need to pay attention to my posture, so I'd like a routine balanced between muscle groups, designed by someone who knows their stuff in terms of body mechanics and form. Not looking to work up to heavy weights, just a routine to do a few times a week that would increase my strength and tone. Sundress season is coming 🙂

I am starting to do more yoga, so my question is specifically about a routine focused on upper body strength, that I could do in 20 minutes or so.

Amy

If you have a neck injury, then you really need a professional to assess you in-person. In Canada, registered physiotherapists are great for providing these services. I'd probably want an x-ray and physician initially.  There are so many muscles, joints, and bones that come into play in the neck and upper back that you really need to get qualified help or you could be facing years of pain.

I would never want to rely on self-help programs found on-line with a neck injury.

Edited February 24, 2020 by wintermom

[Acadie]

25 minutes ago, wintermom said:

If you have a neck injury, then you really need a professional to assess you in-person. In Canada, registered physiotherapists are great for providing these services. I'd probably want an x-ray and physician initially.  There are so many muscles, joints, and bones that come into play in the neck and upper back that you really need to get qualified help or you could be facing years of pain.

I would never want to rely on self-help programs found on-line with a neck injury.

 

Thank you, yes, after an x-ray and MRI I completed physical therapy. I still do some of those exercises, but want to add more upper arm work. I like doing workouts at home rather than in a class because it's easier to listen to my body if I need to take it easy or skip something entirely. 

[Acadie]

Great resources! I found some good workouts to try on fitnessblender.com, and forgot I could break out the resistance bands from PT again.

 

 

[Carol in Cal.]

There is a good book for this called Strong Women Stay Young.  You could just do the upper body parts of it.