UPPERTONE Exercise Manual GPK Inc., 535 Floyd Smith Dr., El Cajon, CA 92020, 800-468-8679, 619-593-7381, Fax: 619-593-7514, www.gpk.
Index Introduction .......................... .................................................................... The Major Muscles .................................................................................... Definitions of muscle movement terms ...................................................... UPPERTONE’s exercises and their benefits .............................................. Anterior muscles and their function ...........................................................
Introduction Thank you for purchasing the UPPERTONE, the only physical therapy, muscle strengthening and conditioning, system designed for people with quadriplegia. This manual describes the various exercises that you can perform with the UPPERTONE. In addition, the included video-tape and CD provide further detail on each exercise. However, while the manual describes the various exercises, we strongly suggest that you consult a physician or physical therapist before beginning any exercise program.
The Major Muscle Groups Anterior Muscles Posterior Muscles Definitions of Terms Used to Describe Muscle Function Term Abduction Adduction Extension, Extend Flexion, Flex Horizontal abduction Horizontal adduction Pronate Rotation Scapular upward rotation Scapular downward rotation Supinate 4 Meaning/Definition Moving a body part away from the center of the body (e.g., rotating a stretched arm from the front to the side) Moving a body part toward the center of the body (e.g.
Muscles Strengthened and The Benefits of UPPERTONE’s Various Exercises Exercise Palm Down Bicep Curl2 Palm Up Bicep Curl2 Narrow Grip Chest Press3 Wide Grip Chest Press3 Triceps, Anterior deltoid, Coracobrachialis, Serratus anterior, Pectoralis major and minor, Subscapularis Pectoralis major, Anterior deltoid, Coracobrachialis, Serratus anterior, Pectoralis minor, Subscapularis Deltoid Press2 Deltoid, Supraspinatus, Upper and lower trapezius Lat Pull3 Palm Down Lateral Shoulder Raise2 Shoulder External
Anterior Muscles, Their Major Function, & The Exercises That Strengthen Them Muscles Biceps brachii Brachialis Brachioradialis Anterior Deltoid Middle deltoid Obliques (external and internal) Posterior deltoid Pectoralis major Pectoralis minor Pronator teres Rectus abdominis Serratus anterior Supraspinatus Teres minor Flexor carpi radialis Flexor carpi ulnaris, Flexor digitorum superficialis Palmaris longus Action Supinates forearm, Flexes elbow, helps flex shoulder Flexes elbow Flexes arm and pronates it
Some General Guidelines 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 7 Consultant a physical therapist or physiatrist to help you develop an exercise program that is most appropriate for you. Before exercising, warm up by doing some stretching and light cardiovascular exercise (e.g., rapid rowing). Control your breathing so that you exhale while exerting force, and inhale while returning to the starting position.
Resistance Adjustment Low Resistance Setting High Resistance Setting Adjusting the Resistance Changing the resistance on each side of the UPPERTONE is extremely simple. 1. 2. 3. For either side, unlock the weight truck by moving the handle towards the front of the machine. Slide the truck towards the UPPERTONE’s back to increase the resistance, and towards the front to decrease it. Then lock the truck in position by moving the handle towards the back of the UPPERTONE.
Deltoid Lat Pull Station Adjustment Delt Station in Down Angle Position Delt Station in Up Angle Position Deltoid Station in Down Angle Position In order to use the UPPERTONE for the palm up and down deltoid as well as lateral shoulder raises, the deltoid station needs to be adjusted in the down angle position. As the picture above on the left shows, the lower hole in the deltoid plate needs to be fixed to one of the holes in the horizontal swing plates.
Rear Height Adjustment Rear Station at a Low Height Rear Station at a High Height Rear Height Adjustment In order to change the height of the rear station: Use the handle shown in the pictures above to turn the acme rod system clockwise to raise the height, and turn it counter clockwise to lower the height.
Tri-Pin System Adjustment Tri-Pin System View From the Back Tri-Pin System View From the Side Tri-pin System Adjustment: Your UPPERTONE's front station should have a single user or multi-user trip-pin system used for the rowing and chest press exercises. Use the tri pin system by placing your hand so that your wrist is between the two rear pegs with your fingers around the front peg, if possible.
Front Station Height Adjustment Front Station Set at a Low Height Front Station Adjustment In order to adjust the height of the front station: 1. 2. 3. Loosen the wing handle Raise, or lower the row adjuster to the desired height. Tighten the wing handle.
Front Station Width Adjustment Front Station With Narrow Setting Front Station With Wide Setting Front Station Width Adjustment In order to adjust the front station width, simply slide the row arm inwards for a narrow setting and outwards for a wide setting.
Palm Down Bicep Curls Palm Down Bicep Curl From the Side Palm Down Bicep Curl From the Back Bicep Curls You can do the palm down bicep curls from either the side or the back of the UPPERTONE. Use the position that is most comfortable for you. If you do the exercise from the side you can exercise both arms from the same side, by simply switching the direction you are facing.
5. 6. 7. 8. 9. 15 Extend your arm, palm down, and position the wrist handle so that the pad rests on your wrist. Begin exercising by flexing the arm at the elbow. Make sure that the elbow rest pivots with and supports your arm throughout the entire movement. Lift the arm to the top most position and then return it to the starting position. Control your arm’s movement both while lifting and returning to the starting position. Do not allow the arm to slip relative to the elbow or wrist pad.
Palm Up Bicep Curls Palm Up Bicep Curls From The Side Bicep Curls You can do the palm up bicep curls from either the side or the back of the UPPERTONE. Use the position that is most comfortable for you. If you do the exercise from the side you can exercise both arms from the same side, by simply switching the direction you are facing. If you do the exercise from the back, the left arm will have to be exercised from the left side and the right arm from the right side.
5. 6. Extend your arm, palm up, and position the wrist handle so that the pad is close to your hand’s heel. Begin exercising by flexing the arm at the elbow. Make sure that the elbow rest pivots with and supports your arm throughout the entire movement. 7. Lift the arm to the top most position and then return it to the starting position. Control your arm’s movement both while lifting and returning to the starting position. 8. Do not allow the arm to slip relative to the elbow or wrist pad. 9.
Narrow Grip Chest Narrow Grip Chest Press Chest Press (narrow) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 18 Adjust the resistance on the left and right sides to the desired level. Position the wheelchair, facing out, and behind the row station so that when your hands are in the tri-pin system your upper arms are at your side and the lower arm is bent at the elbow. This will give you the maximum range of motion. Make sure you are sitting up straight and are not leaning or hunching.
Wide Grip Chest Press Wide Grip Chest Press Chest Press (Wide) 1. 2. Adjust the resistance on the left and right sides to the desired level. Position the wheelchair, facing out, and behind the row station so that when your hands are in the tri-pin system your upper arms are at your side and the lower arm is bent at the elbow. This will give you the maximum range of motion. Make sure you are sitting up straight and are not leaning or hunching. 3.
Deltoid Press Deltoid Press Facing In Deltoid Press Facing Out Deltoid Press You can do the deltoid press facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 20 Adjust the resistance on the left and right sides to the desired level.
Lat Pulls Lat Pulls Facing In Lat Pulls Facing Out Lat Pulls You can do the lat pulls facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 21 Adjust the resistance on the left and right sides to the desired level.
Rickshaw Rickshaw Facing Out Rickshaw Exercise You can do the rickshaw exercise facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 22 Adjust the resistance on the left and right sides to the desired level.
Narrow Grip Rowing Narrow Grip Rowing Rowing Exercise (Narrow) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 23 Adjust the resistance on the left and right sides to the desired level. Position the wheelchair in front of the row station so that when your hands are in the tri-pin system your arms are fully extended. This will give you the maximum range of motion. Make sure you are sitting up straight and are not leaning or hunching.
Wide Grip Rowing Rowing Exercise (wide) 1. 2. Adjust the resistance on the left and right sides to the desired level. Position the wheelchair in front of the row station so that when your hands are in the tri-pin system your arms are fully extended. This will give you the maximum range of motion. Make sure you are sitting up straight and are not leaning or hunching. 3. Adjust the height of the row station so that when your hands are in the tri-pin system your arms are parallel to the ground.
Palm Up Lateral Shoulder Raise Palm Up Lateral Shoulder Raise Facing In Palm Up Lateral Shoulder Raise Facing Out Later shoulder raise (palm up): You can do the palm up lateral shoulder raises facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.
Palm Down Lateral Shoulder Raise Palm Down Lateral Shoulder Raise Facing Out Later shoulder raise (palm down): You can do the palm up lateral shoulder raises facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 26 Adjust the resistance on the left and right sides to the desired level.
Shoulder External Rotation Shoulder External Rotation Elbow Position Shoulder External Rotation 1. 2. Adjust the resistance to the desired level. Position the wheelchair so that: (a) You are close and parallel to the curl station. (b) Your shoulder is next to the elbow rest. 3. Adjust the slider height so that your arm is bent at 90 degrees when your elbow is on the elbow rest and the wrist is under the wrist pad 4. Place your elbow on the elbow rest with its tip close to the edge in front of you.
Shoulder Extensions Shoulder Extensions Shoulder Extensions 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 28 Adjust the resistance on the left and right sides to the desired level. Adjust the height of the UPPERTONE so that the deltoid pivot points (the pegs) are just below your shoulders. The foam pads on the deltoid arms should be at shoulder level or slightly higher. Hang the bottom or top rickshaw loop on the deltoid arm between the collar and the foam pad.
Shoulder Shrugs Shoulder Shrugs Facing Out Shrugs You can do the shoulder shrugs facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. Adjust the resistance on the left and right sides to the desired level. Adjust the height of the UPPERTONE so that the deltoid pivot points (the pegs) are just below your shoulders. 3.
Tricep Extensions Tricep Extensions Facing In Tricep Extensions You can do the tricep extensions facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise facing in. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 30 Adjust the resistance on the left and right sides to the desired level.
Wrist Supination Wrist Supination From the Side Wrist Supination You can do the wrist supination exercise from either the side or the back of the UPPERTONE. Use the position that is most comfortable for you. If you do the exercise from the side you can exercise both arms from the same side, by simply switching the direction you are facing. If you do the exercise from the back, the left arm will have to be exercised from the left side and the right arm from the right side.
6. 7. 8. 9. 32 Begin exercising by curling your wrist while keeping your arm steady. In other words only your hand should move while the rest of the arm stays stationary. Curl the wrist as far as you can and then return it to the starting position. Control your hand’s movement both while lifting and returning to the starting position. Use the same motion for the desired number of repetitions. Then reposition yourself to the opposite side for exercising the other arm.
Wrist Pronation Wrist Pronation From the Back Wrist Pronation You can do the wrist pronation exercise from either the side or the back of the UPPERTONE. Use the position that is most comfortable for you. If you do the exercise from the side you can exercise both arms from the same side, by simply switching the direction you are facing. If you do the exercise from the back, the left arm will have to be exercised from the left side and the right arm from the right side. Wrist Pronation (from the side): 1.
5. 6. 7. 8. 34 Begin exercising by flexing your wrist while keeping your arm steady. In other words only your hand should move while the rest of the arm stays stationary. Flex the wrist as far as you can and then return it to the starting position. Control your hand’s movement both while lifting and returning to the starting position. Use the same motion for the desired number of repetitions. Then reposition yourself to the opposite side for exercising the other arm.
Seated Crunches Seated Crunches In order to do the seated crunches, you must be able to pull yourself into the UPPERTONE sideways between the two deltoid pads. In addition, your chair must be high enough so that you can put one of the deltoid pads against your chest, with your arms folded across your chest and resting on the pad. Finally, in order to do this exercise you must have adequate trunk control.
UPPERTONE ACTUAL RESISTANCE ON EACH ARM AT VARIOUS WEIGHTS AND TRUCK POSITIONS Weight on Left Or Right Arm In Pounds (Total Resistance = Resistance on Left Arm + Resistance on Right Arm) T R 0.0 5.3 5.5 5.8 6.0 6.3 6.5 6.8 7.0 7.3 7.5 7.8 8.0 10.0 5.8 6.8 8.0 9.5 10.8 12.3 13.5 15.0 16.5 17.8 19.3 20.5 20.0 6.3 7.8 10.3 12.8 15.5 18.0 20.5 23.0 25.5 28.0 30.5 33.0 30.0 6.8 9.0 12.5 16.3 20.0 23.8 27.3 31.0 34.8 38.3 42.0 45.8 40.0 7.0 10.0 15.0 19.8 24.5 29.3 34.3 39.0 43.8 48.5 53.5 58.3 54.0 7.
UPPERTONE TOTAL ACTUAL RESISTANCE AT VARIOUS WEIGHTS AND TRUCK POSITIONS Total Weight on Both Trucks in Pounds (Assuming The Same Weight and Position For Both Trucks) T O 0.0 Min 10.5 0.0 11.0 1.0 11.5 2.0 12.0 3.0 12.5 4.0 13.0 5.0 13.5 6.0 14.0 7.0 14.5 8.0 15.0 9.0 15.5 Max 16.0 N The cells represent the actual resistance (to the nearest quarter pound), for various weights and truck positions on both arms. R U C K P O S I T I 20.0 11.5 13.5 16.0 19.0 21.5 24.5 27.0 30.0 33.0 35.5 38.5 41.0 40.
GPK Inc. 535 Floyd Smith Dr. El Cajon CA 92020 800-468-8679 (US and Canada only) 619-593-7381 619-593-7514 (Fax) www.gpk.com © Copyright GPK Inc.
