GPK UPPERTONE User Manual

UPPERTONE Exercise Manual

GPK Inc., 535 Floyd Smith Dr., El Cajon, CA 92020, 800-468-8679, 619-593-7381, Fax: [phone], www.gpk.com

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	1	Transfer activities such as repositioning
	Curl2	Brachioradialis , Biceps, Pronator teres	legs.
	Palm Up Bicep	Biceps, Brachialis, Pronator Teres, Brachioradialis	Self care activities, loading and
	Curl2		unloading wheelchair, lifting objects
	Narrow Grip Chest	Triceps, Anterior deltoid, Coracobrachialis, Serratus	Driving, braking, wheelchair
	Press3	anterior, Pectoralis major and minor, Subscapularis	propulsion, transfers, pressure relief
	Wide Grip Chest	Pectoralis major, Anterior deltoid, Coracobrachialis,	Broad chest
	Press3	Serratus anterior, Pectoralis minor, Subscapularis
	Deltoid Press2	Deltoid, Supraspinatus, Upper and lower trapezius	Self care activities, loading and
			unloading wheelchair, lifting objects
	Lat Pull3	Latissimuss dorsi, Pectoralis major (sternal portion),	Pressure relief, transfers,
		Pectoralis minor, Posterior deltoid, Teres major.	V-shaped upper body, reduced slouch.
	Rickshaw3	Latissimus dorsi, Lower trapezius, Pectoralis minor,	Transfers, pressure relief
		Subclavius, Teres major, Triceps
	Narrow Grip	Biceps, Latissimus Dorsi, Posterior deltoid,	Wheelchair sports, pulling activities
	Rowing2	Rhomboids, Infraspintus, Teres major and minor	(e.g., opening doors)
	Wide Grip Rowing2	Posterior deltoid, Rhomboids, Infraspintus, Biceps	Same as above
	Palm Up Lateral	Anterior deltoid, Pectoralis major (clavicular),
		Middle deltoid, Biceps, Supraspinatus, Upper and	Defines and isolates neck
	Shoulder Raise2
		lower trapezius
	Palm Down Lateral	Middle deltoid, Pectoralis major (clavicular),
	Shoulder Raise2	Supraspinatus, Upper and lower trapezius
	Shoulder External	Infraspintus, Posterior deltoid, Rhomboids, Teres	Counteract tight internal rotators
	Rotation3	minor
	Shoulder	Latissimus dorsi, Pectoralis, Posterior deltoid, Teres	Wheelchair sports, pulling activities,
	Extensions3	major, Serratus anterior	transfers
	Shoulder Shrugs3	Levator scapulae, Upper trapezius	Transfers, pressure relief, wheelchair
			propulsion
	Tricep Extensions4	Triceps, Anconeus	Reaching overhead, transfers, pressure
			relief, wheelchair propulsion
	Wrist Supination 4	Flexor carpi radialis, Flexor carpi ulnaris, Flexor	Opening doors, pulling, wiping
		digitorium superficialis, Palmaris longus
	Wrist Pronation4	Extensor carpi radialis brevis, Extensor carpi	Writing, lifting, wiping, increase
		radialis longus, Extensor carpi ulnaris, Extensor
		digitorium	functional tenodesis
	Seated crunches4	Rectus Abdominus, External Obliques, Internal	Posture, balance, flat abdomen
		Obliques

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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Anterior Muscles, Their Major Function, & The Exercises That Strengthen Them

Muscles	Action	Exercise
Biceps brachii	Supinates forearm, Flexes elbow,	Palm up bicep curl
	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	Palm up deltoid press, palm up
	flexion, internal rotation of the	lateral shoulder raise, narrow and
	shoulder	wide grip chest press
Middle deltoid	Shoulder abduction	Palm down deltoid press, palm
		down lateral shoulder raise
Obliques (external and internal)	Support abdominal wall, rotate	Seated crunch
	and abduct trunk
Posterior deltoid	Extends the shoulder and	Rowing, shoulder external
	externally rotates the shoulder	rotation
Pectoralis major	Adducts arm and rotates it.	Wide grip chest press
Pectoralis minor	Elevates the ribs, helps serratus	Rickshaw, wide and narrow grip
	anterior to protract the scapula.	chest press.
Pronator teres	Pronates the forearm, helps in	Palm up and palm down bicep
	flexing the elbow	curls
Rectus abdominis	Flexes trunk	Seated crunches
Serratus anterior	Abducts and rotates scapula in a	Narrow and wide grip chest press
	upward direction,
Supraspinatus	Abducts the arm and supports	Palm up and down deltoid press
	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)
Posterior Muscles, Their Major Function, & The Exercises That Strengthen Them

Muscles	Major Function	Exercises
Infraspintus	Rotates arm laterally, supports	External shoulder rotation
	shoulder joint
Latissimus dorsi	Adducts, extends, and medially	Lat pull, Rickshaw
	rotates arm
Rhomboids	Adducts, elevates, and rotates	Rowing, Lat pull, Shoulder
	scapula downward	external rotation
Teres major	Medially rotates and adducts arm	Front shoulder pull, Rowing
Upper Trapezius	Upwardly rotates, elevates,	Deltoid press, Plam up and palm
	laterally flexes, and rotates head.	down lateral shoulder raise
Middle trapezius	Adducts scapula	Palm down lateral shoulder raise
Lower trapezius	Rotates scapula upwards and	Deltoid press, Palm up and down
	depresses it.	lateral shoulder raise, rickshaw
Triceps	Extends elbow	Tricep extensions, Narow grip
		chest press
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

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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.

8

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

9

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

10

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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