Upper body fitness when you have been injured???

[Baycitystroller]

Help! I broke my wrist in April. I am recovering but have been told no lifting weights for 6 months, or putting weight through it.

So how do I tone upper body? Previously on a good weight training programme using a barbell and a dumbbell. Also did cardio and hit stuff, burpees etc are now all out.

I can walk, run, cycle and even tone my abs but how do I stop my arms and shoulders getting soft? I have no idea.

Annoyingly my gym does not seem to have one of those chest press machines either.

Any suggestions welcome.

Are you able to swim? That should help if allowed to do that and strengthen the wrist again

Could you get some of those velcro ankle weights and put them round your arm above the break - so you’re not using the wrist.

At the end of the day though you won’t lose that much muscle tone in 6 months if you are still using the arm normally day to day, if you had good muscle development before hand it will come back quickly.

Thanks! The weights are a good idea. As is swimming…..though I don’t love it tbh!

Zercher squats will involve some arm activation.

You could probably do some row type exercises using a resistance band looped around your forearm. In fact you could probably get quite creative with resistance bands.

Doesn't replace weights very well, but Les Mills body combat makes my shoulders and lats ache (in a good way) the next day so must be activating the muscles.

Thanks for the ideas. I have found some resize bands and will start getting creative!

• resistance