Q: I need to work on my upper body strength! Since my surgery, my arms are thin and weak. Can you recommend exercises to help me get stronger?  

A:The biceps, triceps, and pectorals (chest muscles) are probably the best known in the body, yet studies show that the upper body suffers the most neglect. Women are especially weak in upper body strength with an additional problem in the back of the upper arm.

When you begin to exercise, the weight of your arms may be enough at first. As your arms get stronger, you might try using small weights when you exercise. If you don't have weights, try using soup cans, or 1 or 2 bags of dried beans.

Exercise band are also an excellent way to improve upper body strength. There are several resistance levels; you may want to begin with extra light, then progress to light resistance or medium. For more information about

Upper Body Exercises Without Exercise Bands or Weights

Shoulder & Upper Back:

Using a towel. Sitting in chair, extend arms in front at hip level. Keeping towel taut, gently pull as far to the right and toward the back as far as comfortable. Return to center. Then repeat exercise pulling to the left. Return to center. Now bend elbows, bringing towel up to touch chest. Extend arms again, this time at shoulder level, and turn to the right. Return to center. Now go to the left, turning far enough to feel the stretch in back and front of shoulder.

Upper Back Strengthener:

Straighten arms in front of you at shoulder level. Now pull elbows back, squeezing shoulder blades. Hold for a count of three.

Tricep Stretch:

Reach right arm up to ceiling, then bring arm down over the left shoulder as though reaching for a zipper in back. With the left hand, gently press your right elbow toward your body, to your point of comfort. Repeat exercise on other arm.

Upper Body Exercises With Exercise Bands

Horizontal Arm Pull:

Using an exercise band, wrap one end of the band loosely around your hands, shoulder-width apart. Extend arms in front of body at shoulder level. With wrists straight, hold band firmly with right hand and gently pull to side with the left. Return left arm to starting position. Do 5 times progressively increasing the range of movement with each time. Repeat on other side.