GPK UPPERTONE User Manual
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.com
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Index
Introduction.......................... .................................................................... 3
The Major Muscles.................................................................................... 4
Definitions of muscle movement terms ...................................................... 4
UPPERTONE’s exercises and their benefits .............................................. 5
Anterior muscles and their function ........................................................... 6
Posterior muscles and their function........................................................... 6
Some general guidelines............................................................................. 7
Resistance adjustment................................................................................ 8
Deltoid lat pull station adjustment.............................................................. 9
Rear height adjustment............................................................................... 10
Tri-pin system adjustment.......................................................................... 11
Front station height adjustment .................................................................. 12
Front station width adjustment ................................................................... 13
Palm Down Bicep Curl.............................................................................. 14
Palm Up Bicep Curl................................................................................... 16
Narrow Grip Chest Press............................................................................ 18
Wide Grip Chest Press............................................................................... 19
Deltoid Press.............................................................................................. 20
Lat Pull...................................................................................................... 21
Rickshaw .................................................................................................. 22
Narrow Grip Rowing ................................................................................. 23
Wide Grip Rowing..................................................................................... 24
Palm Up Lateral Shoulder Raise................................................................. 25
Palm Down Lateral Shoulder Raise............................................................ 26
Shoulder External Rotation........................................................................ 27
Shoulder Extensions................................................................................... 28
Shoulder Shrugs ......................................................................................... 29
Tricep Extensions ...................................................................................... 30
Wrist Supination........................................................................................ 31
Wrist Pronation.......................................................................................... 33
Seated Crunches......................................................................................... 35
Weight Chart ............................................................................................. 36
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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 physician or physical therapist can help you design and develop the most appropriate and
SAFE exercise program for your level of injury and needs.
In addition, while we give some general guidelines on proper posture and exercising
methods, we strongly recommend that you consult a professional to help you develop the
exercise habits that will provide the most benefit and least likelihood of injury.
Finally, while we describe all the exercises that people with quadriplegia can do on the
UPPERTONE, the particular exercises you will be able to do depend on your level and type
of injury.
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The Major Muscle Groups
Anterior Muscles Posterior Muscles
Definitions of Terms Used to Describe Muscle Function
Term Meaning/Definition
Abduction Moving a body part away from the center of the body (e.g., rotating a
stretched arm from the front to the side)
Adduction Moving a body part toward the center of the body (e.g., moving a stretched
arm from the side to the front)
Extension, Extend Move a body part so as to straighten it or increase the angle between the
bending parts (e.g., moving the palm away from the wrist)
Flexion, Flex Moving a body part so as to bend it (e.g. bending the wrist), or decrease
the angle between the bending parts
Horizontal abduction Moving the shoulder joint towards the body’s back while the arm is
parallel to the ground
Horizontal adduction Moving the shoulder joint toward the body’s front while the arm is parallel
to the ground
Pronate Rotating the forearm inward or turning the palm face down.
Rotation Moving a body part around its own axis
Scapular upward rotation Moving the shoulder joint so it is pointing more upwards
Scapular downward rotation Moving the shoulder joint so it is pointing more downwards
Supinate Rotating the forearm outward or turning the palm face up.
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Muscles Strengthened and The Benefits of UPPERTONE’s Various Exercises
Exercise Muscles Strengthened Benefits
Palm Down Bicep
2
Curl
Palm Up Bicep
2
Curl
Narrow Grip Chest
3
Press
Wide Grip Chest
3
Press
Deltoid Press
Lat Pull
Rickshaw
Narrow Grip
Rowing
2
3
3
2
Brachioradialis1, Biceps, Pronator teres
Biceps, Brachialis, Pronator Teres, Brachioradialis
Triceps, Anterior deltoid, Coracobrachialis, Serratus
anterior, Pectoralis major and minor, Subscapularis
Pectoralis major, Anterior deltoid, Coracobrachialis,
Serratus anterior, Pectoralis minor, Subscapularis
Deltoid, Supraspinatus, Upper and lower trapezius
Latissimuss dorsi, Pectoralis major (sternal portion),
Pectoralis minor, Posterior deltoid, Teres major.
Latissimus dorsi, Lower trapezius, Pectoralis minor,
Subclavius, Teres major, Triceps
Biceps, Latissimus Dorsi, Posterior deltoid,
Rhomboids, Infraspintus, Teres major and minor
Wide Grip Rowing2Posterior deltoid, Rhomboids, Infraspintus, Biceps Same as above
Palm Up Lateral
Shoulder Raise
Palm Down Lateral
Shoulder Raise
Shoulder External
Rotation
Shoulder
Extensions
3
3
Shoulder Shrugs
Anterior deltoid, Pectoralis major (clavicular),
Middle deltoid, Biceps, Supraspinatus, Upper and
2
lower trapezius
Middle deltoid, Pectoralis major (clavicular),
2
Supraspinatus, Upper and lower trapezius
Infraspintus, Posterior deltoid, Rhomboids, Teres
minor
Latissimus dorsi, Pectoralis, Posterior deltoid, Teres
major, Serratus anterior
3
Levator scapulae, Upper trapezius
Tricep Extensions4Triceps, Anconeus
Flexor carpi radialis, Flexor carpi ulnaris, Flexor
Wrist Supination
Wrist Pronation
4
digitorium superficialis, Palmaris longus
Extensor carpi radialis brevis, Extensor carpi
4
radialis longus, Extensor carpi ulnaris, Extensor
digitorium
Rectus Abdominus, External Obliques, Internal
Seated crunches
1. Highlighting indicates the major muscles emphasized. 2. Most C5 and all C6’s and below should be able to perform this exercise. 3.
Some C5, most C6, and all C7’s and below should be able to perform this exercise. 4. Some C6, most C7, and all C8’s and below should be
able to perform this exercise.
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Obliques
Transfer activities such as repositioning
legs.
Self care activities, loading and
unloading wheelchair, lifting objects
Driving, braking, wheelchair
propulsion, transfers, pressure relief
Broad chest
Self care activities, loading and
unloading wheelchair, lifting objects
Pressure relief, transfers,
V-shaped upper body, reduced slouch.
Transfers, pressure relief
Wheelchair sports, pulling activities
(e.g., opening doors)
Defines and isolates neck
Counteract tight internal rotators
Wheelchair sports, pulling activities,
transfers
Transfers, pressure relief, wheelchair
propulsion
Reaching overhead, transfers, pressure
relief, wheelchair propulsion
Opening doors, pulling, wiping
Writing, lifting, wiping, increase
functional tenodesis
Posture, balance, flat abdomen
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Anterior Muscles, Their Major Function, & The Exercises That Strengthen Them
Muscles Action Exercise
Biceps brachii Supinates forearm, Flexes elbow,
helps flex shoulder
Brachialis Flexes elbow Palm up bicep curl
Brachioradialis Flexes arm and pronates it. Palm down bicep curl
Anterior Deltoid Horizontal abduction, shoulder
flexion, internal rotation of the
shoulder
Middle deltoid Shoulder abduction Palm down deltoid press, palm
Obliques (external and internal) Support abdominal wall, rotate
and abduct trunk
Posterior deltoid Extends the shoulder and
externally rotates the shoulder
Pectoralis major Adducts arm and rotates it. Wide grip chest press
Pectoralis minor Elevates the ribs, helps serratus
anterior to protract the scapula.
Pronator teres Pronates the forearm, helps in
flexing the elbow
Rectus abdominis Flexes trunk Seated crunches
Serratus anterior Abducts and rotates scapula in a
upward direction,
Supraspinatus Abducts the arm and supports
shoulder
Teres minor Same as above External shoulder rotation
Flexor carpi radialis Flexes wrist towards palm Wrist curls (flexion)
Flexor carpi ulnaris, Flexes wrist towards palm Wrist curls (flexion)
Flexor digitorum superficialis Flexes wrist towards palm Wrist curls (flexion)
Palmaris longus Flexes wrist towards palm Wrist curls (flexion)
Palm up bicep curl
Palm up deltoid press, palm up
lateral shoulder raise, narrow and
wide grip chest press
down lateral shoulder raise
Seated crunch
Rowing, shoulder external
rotation
Rickshaw, wide and narrow grip
chest press.
Palm up and palm down bicep
curls
Narrow and wide grip chest press
Palm up and down deltoid press
Posterior Muscles, Their Major Function, & The Exercises That Strengthen Them
Muscles Major Function Exercises
Infraspintus Rotates arm laterally, supports
shoulder joint
Latissimus dorsi Adducts, extends, and medially
rotates arm
Rhomboids Adducts, elevates, and rotates
scapula downward
Teres major Medially rotates and adducts arm Front shoulder pull, Rowing
Upper Trapezius Upwardly rotates, elevates,
laterally flexes, and rotates head.
Middle trapezius Adducts scapula Palm down lateral shoulder raise
Lower trapezius Rotates scapula upwards and
depresses it.
Triceps Extends elbow Tricep extensions, Narow grip
Anconeus Extends elbow Tricep extensions
Extensor carpi radialis Extends wrist away from palm Wrist extension
Extensor carpi ulnaris Extends wrist away from palm Wrist extension
External shoulder rotation
Lat pull, Rickshaw
Rowing, Lat pull, Shoulder
external rotation
Deltoid press, Plam up and palm
down lateral shoulder raise
Deltoid press, Palm up and down
lateral shoulder raise, rickshaw
chest press
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Some General Guidelines
1. Consultant a physical therapist or physiatrist to help you develop an exercise program that is most
appropriate for you.
2. Before exercising, warm up by doing some stretching and light cardiovascular exercise (e.g., rapid rowing).
3. Control your breathing so that you exhale while exerting force, and inhale while returning to the starting
position.
4. Control the movement both while exerting force and returning to the starting position.
5. Unless otherwise suggested by a professional, we suggest that you do not exercise more frequently than
every other day. This gives your muscles time to recover between workouts.
6. Do not overexert. Stop exercising if you feel faint, dizzy, or weak.
7. If you can do so, try and tighten your stomach muscles while exercising. Or you may want to consult your
physical therapist regarding the use of an abdominal binder or support while exercising.
8. The particular muscles an exercise strengthens is determined by posture and movement. Consequently,
maintaining the correct posture and movement for each exercise is very important.
9. Proper posture and slow controlled movement not only gives the best results, but also prevents injury.
10. Proper posture and movement occurs when the only the muscles the exercise is meant to strengthen move.
11. Do not slouch or lean forward while exercising.
12. Keep your head and back as straight as possible when exercising.
13. Use the UPPERTONE’s dual resistance system to correct for any imbalances in strength between the two
sides.
14. Other than for the shoulder shrugs, never lock you arms or elbows.
15. For each exercise the range of motion should be within the extreme positions. That is, your muscles should
remain under tension during the entire set of repetitions.
16. As a general rule, the pushing motion should last about 4 seconds, while the return motion should last about
7 seconds.
17. Set the resistance so that you can do 10 to 12 repetitions while maintaining good posture and controlled,
smooth movement.
18. Follow proper nutritional guidelines for best results and to minimize injury.
19. These are general guidelines and may not meet your particular needs. Consequently it is important that you
consult with a professional who can design an exercise program that meets your needs, and will prevent
injury.
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Resistance Adjustment
Low Resistance Setting High Resistance Setting
Adjusting the Resistance
Changing the resistance on each side of the UPPERTONE is extremely simple.
1. For either side, unlock the weight truck by moving the handle towards the front of the machine.
2. Slide the truck towards the UPPERTONE’s back to increase the resistance, and towards the front to
decrease it.
3. Then lock the truck in position by moving the handle towards the back of the UPPERTONE.
This adjustment applies to: All exercises.
It is important to remember that the UPPERTONE’s dual resistance system not only allows you to compensate
for any differences in strength between your two sides, but also allows you to exercise just one side at a time.
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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. The particular hole you use depends on your needs as described in the each
exercise.
Deltoid Station in Up Angle Position
In order to use the UPPERTONE for the rickshaw, shoulder pulls, lat pulls, and tricep exercises, the deltoid
station needs to be adjusted in the up angle position.
As the picture above on the right shows, the upper hole in the deltoid plate needs to be fixed to one of the holes
in the vertical swing plate. The particular hole you use depends on your needs as described in the each exercise.
These adjustments apply to:
Up Angle Position Down Angle Position
(a) Rickshaw exercise (a) Palm down deltoid press
(b) Tricep extensions (b) Palm up deltoid press
(c) Front shoulder pull (c) Palm down lateral shoulder raise
(d) Lat pull (d) Palm up lateral shoulder raise
(e) Shoulder depressors
(f) Shoulder shrugs
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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.
This adjustment applies to:
(a) Palm down bicep curl
(b) Palm up bicep curl
(c) Palm down deltoid press
(d) Palm up deltoid press
(e) Lat pull
(f) Rickshaw
(g) Palm up lateral shoulder raise
(h) Palm down lateral shoulder raise
(i) Shoulder external rotation
(j) Front shoulder pull
(k) Shoulder depressors
(l) Shoulder shrugs
(m) Tricep extensions
(n) Wrist Curls
(o) Wrist reverse curls
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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.
For both systems the two rear pegs should be adjusted so that they grip the wrist firmly, but not too tightly.
For the multi-user model, the distance between the pegs can be adjusted by turning the knob. For the single
user-model you should have someone adjust the pegs to fit your wrist. Once adjusted, you should not have to
adjust them again.
When the tri-pin system is correctly adjusted, you should able to do the chest press and rowing exercises
without your hand slipping out from between the pegs.
This adjustment applies to:
(a) Narrow grip chest press
(b) Wide grip chest press
(c) Narrow grip rowing exercise
(d) Wide grip rowing exercise
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Front Station Height Adjustment
Front Station Set at a Low Height Front Station Set At a High Height
Front Station Adjustment
In order to adjust the height of the front station:
1. Loosen the wing handle
2. Raise, or lower the row adjuster to the desired height.
3. Tighten the wing handle.
This adjustment applies to:
(a) Narrow Grip Chest Press
(b) Wide Grip Chest Press
(c) Narrow grip Rowing
(d) Wide Grip Rowing
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