6-Minute PHitness: Arms

Arm-strengthening PAH workout

Has your healthcare provider suggested that you begin an exercise routine? Here’s a great place to begin. Follow along with this short arm-strengthening video that will leave you feeling energized. Feel free to push “pause” at any point if you need to rest or take a water break.

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[Video title—6-Minute PHitness: Arms]


Please consult with your physician or healthcare provider before performing any of the videos to make sure it is appropriate for your needs. Do not perform any of the videos if your physician or healthcare provider advises against it. These videos are offered for educational purposes only and do not substitute for, nor replace professional medical advice, diagnosis, or treatment. If you engage in these videos, you agree that you are doing so at your own risk. IN THE EVENT OF A MEDICAL EMERGENCY, PLEASE CALL EMERGENCY SERVICES IMMEDIATELY.]

Welcome to 6-Minute PHitness, a low-impact workout where the only thing you’ll ever need is your own body resistance, a chair or 2, and 6 minutes. Let's get PHit! [On-screen text: Alli C., PHitness Instructor]

[On-screen text: welcome to the gun show] Sit reverse on the chair, arms at a low diagonal, palms up. Slowly curl the arms in and out, controlling the movement in both directions. Contract the muscle on the way in. Resist the extension on the way out. Changing the speed, quickly contract in and slowly extend to straight as if you're moving through water. Think of all the movement coming from the bicep. Thumbs up. With the same resistance, alternate curls, contracting in and out. Double time the curls, extending to straight every time. Tighten up the range of motion and contract from the bicep to create a bend in the arm, then release. Think squeeze, release. Speed it up. Double time. Think squeeze and squeeze.

Arms out to the sides. Extend straight to shoulder height, again, moving through water. Contract the shoulder blades together to bring the elbows back to the waistline and double time. Elbows stay into the waistline, extend the arms to straight, feeling the contraction in the tricep. Alternate extensions.

Hinge from the waist, extend the arms straight back. Bend and extend, still feeling the lift of the tricep from the elbow. Alternate extensions. Sit up, extend the arms straight from the shoulders, trace small circles with the fingers, changing focus to the tops of the shoulders, and reverse.

[On-screen text: break time] Take a short breather. Relax your arms. Shake them out. Get ready for part 2. Extend the arms, flip your palms up and down as you feel the movement coming from the shoulders. Carry the arms forward and glue your fingertips together. Contracting from the chest, crisscross the hands in tiny, sharp movements. Speed it up. Flipping the palms, carry the arms out to the sides and up, almost overhead. Crisscross. Double time. Flipping the palms, carry the arms out to the sides and then behind. Hinge from the waist before you crisscross. Flip the palms once more, carrying out to the sides. Change the emphasis to back, back. Keep length through the arms as you move high and low, side to side. Keep movement sharp and controlled. You're almost to the end.

Hold the arms out to the side and just breathe. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 [On-screen text: done. let’s cool down]

[End of video: PAH Initiative, sponsored by United Therapeutics, committed to improving the lives of patients. © 2021 United Therapeutics Corporation. All rights reserved. US/DS/0719]

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