Upper Limbs are the branches of the human anatomy. They are capable of carrying and heaving bulky things. But as we move towards adulthood where the body is not as active as it was before, it starts becoming feeble and tends to lose strength.

Shoulder girdle is constituted of the following bones- 2 Clavicle, 2 Scapula Upper Limbs- both upper limbs have 30 bones each-

1 Humerus: Bone in the upper arm.

1 Radius, 1 Ulna: Bones of the forearm.

8 Carpal Bones: Bones in the wrist.

5 Metacarpal Bones: Bones of the palm.

14 Phalanges: Three in each finger and two in the thumb.

SYMPTOMS:

1. Stiffness or pain in the joints.
2. Inability to straighten the joints.
3. Numbness, weakness, tingling, cramps or swelling to muscles of the arms or the neck.

It is important to strengthen the upper limbs of our body. The most effective ways are the exercises and asanas that call for lifting your own body weight. The more you lift up your body weight, the more arm strength you are going to gain out of it. Initially it will look tough, your arms will experience earthquake and you may feel like giving up halfway to only resume it someday in future. The more you procrastinate, the more the difficulty level.

TIPS:

1. “Never give up” spirit should be your mantra.
2. Never ignore your wrists and fingers. With weak wrists, you won’t be able to balance your body weight.
3. You must be aware of your body capacity in lifting weights. If you wish to lift heavy weights then I recommend starting from the smallest number to avoid any kind of injuries.
4. While concluding your workout, remember to perform relaxation exercises to lighten up those limbs.
5. Do not overdo your exercises as that can also be risky for your muscles.
6. Never forget to stretch your muscles. The more you stretch out your muscles, the more they are going to open up and provide elasticity.
7. ALIGNMENT OVER EGO! Always achieve your asanas with proper alignment to avoid injuries.
8. Get yourself a good upper body massage to activate pressure points around your muscles.

ANAMIKA ANAND
FITNESS EXPERT