What exercises can I do with a cane?

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If mobility due to requiring a cane is an issue you may be better suited for exercises done using resistance machines. Machines will you allow to balance and stabilize yourself while also allowing you to strengthen your muscles and bones. Once you have developed sufficient levels of strength you should strive to introduce some free weight movements that will allow you to help improve your balance and stabilization. Movements like standing on one leg while being supported by your cane will help improve your balance and stabilization. The stronger you are in your legs and core musculature the better able you will be to support yourself with your cane. 

These are some exercises you can execute with a cane.

Bicep Curls

You can grip the cane palms facing up. Fully extend the arms in line with your shoulders. Lift cane to your chest and then back down to starting position. Perform 8 to 12 repetitions 1-3 sets.

Side Arm Lift

You can perform a sideways cane lift. Stand with the cane at thigh height and with your palms facing the body. The elbows should be straight throughout this exercise. With your left arm, push the right arm away from the body and up. Try to bring the right arm and hand to shoulder height. Then push in the other direction and bring the left arm to shoulder height. While in control, push back and forth. This is another exercise that can be done lying on your back so that gravity can help you stretch more. Another variation on this exercise is to stand or lie down and hold the cane out in front of you at chest height. Then push the arms side to side. Keep your arms at the same height the entire time and avoid bending the elbows. Shoot for 8 to 12 repetitions 1-3 sets.

External Rotation

To help improve rotation in your shoulder joint, the University of Washington suggests doing an external rotation exercise with a cane. Lie on your back and place your elbows tight against your sides. Bend your elbows and lift your upper arms up. Turn the hands so that the palms face each other. Place the cane between your hands. With your left hand push the cane sideways so that your right hand and upper arm rotate toward the floor. Keep the right elbow in contact with your body. Then push in the other direction so that the left arm rotates down. Go back and forth for 8 to 12 repetitions 1-3 sets.

Chest Press

Lie on your back and put two hands on the cane. Lower the cane to the chest and push upward slowly and extend arms out. You want to do 8 to 12 repetitions 1-3 sets.

Overhead Reach

To help improve shoulder flexion, you can perform an overhead cane lift, according to the University of Oklahoma. Stand and hold the cane in front of you at thigh height. Your palms should be facing your body and your elbows straight. Without bending your elbows, lift the cane up overhead as high as you can. Then slowly lower it down. Do 8 to 12 repetitions 1-3 sets. You can create a deeper stretch by lying on your back. Perform the same exercise and bring the cane over your head and as close to the floor as you can. With this variation, gravity can help you to stretch the shoulders even further.

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.