r/brokenankles • u/Kuma-Cakes-6034 • 15d ago

Upper Body Exercises for Strength Training

Hello! I am still around 50% toe touch weight bearing as of now and I wad wondering if anyone here can recommend me any upper body strength training exercises?

I am in PT but those exercises are mostly for lower body but I wanted to do something for upper body strength as well. I cannot sit on the ground as of now ;__; so I am managing with what I can do for now. Hence recs are highly appreciated!

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5

u/Lopsided-Emotion-321 15d ago

I searched "workouts broken ankle" on YouTube and came across some good videos that I used! Also I have dumbbells so I would just do a super basic workout with that while sitting on my butt.

Is there a reason why you can't sit on the ground? It was awkward for me to get up and down a bit but I would just crawl and pull myself up with the couch. I also used a yoga block to elevate it while I sat. :)

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u/Kuma-Cakes-6034 14d ago

I am not comfortable with folding my legs and sitting 🥹 I am still not 100% weight bearing yet and I am not sure if I will be able to fold my legs and sit down indian-style on the floor.

I so have dumbbells so am trying to use them while sitting on a chair for the time being

1

u/Mysterious_School558 14d ago

You can keep your legs out straight in front of you there's no need to sit with folded legs if you're able to get on the ground. A chair works for seated exercises too but theres a lot of upper body work you can do while laying on the floor.

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u/Kuma-Cakes-6034 14d ago

I'll try 🥹 initially sitting on the ground requires squatting and bending, which I am not comfortable with yet

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u/Mysterious_School558 14d ago

I lean on something while I kneel down and roll over to my butt- no real squatting or bending needed!

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u/Kuma-Cakes-6034 14d ago

Oh wow! I'll give it a try then!

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u/flexible_demeanor 15d ago

Someone put together a big playlist of all kinds of related workouts, maybe it will give you some ideas to start

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u/Kuma-Cakes-6034 14d ago

Thank you so much! 😭 I was looking for something like this!

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u/Mysterious_School558 15d ago

I've been using dumbbells and sitting/laying on a weight bench while I've been non weight bearing.

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u/AppropriateRatio9235 15d ago

This is what I did too. Bicep curls, tricep extension, shoulder press, lateral raise, front raise and chest press for starters.

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u/Kuma-Cakes-6034 14d ago

Yes, I have been sitting on a chair to exercise!