Rebuilding Arm Strength After Stroke (Most People Don’t Do Enough Reps)
Hey Fam!
It is so true, many stroke survivors are not doing the required amount of repetitions for specific movements to see meaningful changes and improvement. For a very long time now, it has been this way. And I do not blame stroke survivors - it is likely due to a gap in knowledge and a gap in translating research to daily practice.
In this news letter + video for this week, I hope to show and teach you 3 simple exercises that you can do a high number of repetitions, especially when your arm is very weak and there is minimal movement
Watch the video:
Why Repetitions Matter So Much After Stroke
After a stroke, the brain needs repeated, consistent signals to relearn movement.
A few sets here and there are usually not enough to drive change — especially for the arm and hand.
This is why many survivors feel “stuck,” even though they’re trying.
The goal isn’t to push harder.
The goal is to move more, safely and correctly.
The 3 Key Movements I Focus On
In this week’s video, I demonstrate three essential movements that form the foundation of reaching:
1. Shoulder Protraction & Retraction
This helps your shoulder move forward and backward smoothly — a critical part of reaching for objects.
2. Forward Reaching Slide
This trains the arm to move forward in a controlled way, without unnecessary tension or compensation.
3. Outward Rotation
This improves shoulder positioning and helps the arm move more naturally during daily activities.
These movements may look simple, but they target muscles that are commonly weak after stroke and are often skipped.
Making High Reps Possible (Without Fancy Equipment)
One common problem is that people get tired or stuck too quickly.
That’s why I show creative ways to use household items to make repetition easier and more effective:
Cardboard or plastic bags to reduce friction during sliding movements
Water bottles for light resistance and feedback
Table or surface support to reduce strain on weak muscles
These small adjustments make a big difference. They allow you to move more, with better quality, and less frustration.
What If Your Arm Is Very Weak?
That’s completely okay.
All of the exercises in this video can be adapted:
Using gravity to assist movement
Using your stronger arm to help guide the weaker one
Working in supported positions to reduce effort
Progress doesn’t start with independence — it starts with consistent movement.
The Big Takeaway
If you remember just one thing this week, let it be this:
Recovery is built on repetition.
With Kindness,
BP