August’s Activity of Daily Living Overhead Reaching & Lifting

Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: Overhead reaching and lifting Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

Balance Challenges Balance ADL Lifting overhead while standing can make balance more of a challenge. This is especially true for individuals who use a cane or walker and can not rely on the device when lifting both arms overhead . ADL Putting objects on a high shelf or cabinet, changing an overhead light bulb, and washing and combing hair.

Balance Exercises Leg Circles The balance required to stand while the arms are moving overhead. The farther the arms are extended overhead, the more balance is challenged. Leg circle exercises improve the body’s ability to stabilize the core and leg muscles. Leg Circles

Upper Body Challenges Flexibility & Strength You need shoulder flexibility to reach the arms overhead. ADL: Combing hair, changing an overhead light bulb, turning on a ceiling fan, or closing a garage door. You need shoulder and arm strength to lift objects overhead. Related ADL: Putting groceries away in upper cabinets, hanging clothes in closet, and reaching high on a book shelf.

Upper Body Exercises Overhead Shoulder Press The movement of pushing objects overhead, such as putting groceries away.

Upper Body Challenges Lateral Raise To strengthen the shoulders for lifting objects overhead.

Core Challenges Strength and Support ADL’s: To stabilize the core, which can be challenged when the arms are moving overhead. To stretch the muscles of the torso and diaphragm which are elongated when the arms are overhead. ADL’s: Combing hair, changing a light bulb, and reaching up to put groceries away.

Core Exercises Torso Stretch ADL - opening and closing tall windows. To elongate and stretch the torso muscles while the arms are overhead. Lift the arms overhead and hold for 5-10 seconds at a time. ADL - opening and closing tall windows.