17 The Best Erb’s Palsy Exercises for Adults

Introduction:

Erb’s Palsy is a type of brachial plexus injury that occurs when the upper nerves of the arm are damaged, often during childbirth. It can cause weakness, loss of motion, or paralysis in the affected arm.

Adults who have Erb’s palsy, a disorder caused by damage to the brachial plexus nerves, may have weakness, restricted range of motion, and in some cases, partial or complete paralysis of the affected arm. Erb’s Palsy Exercises for Adults are crucial for maintaining and improving function.

Recovery from Erb’s palsy is possible; however, it can take some time. Many people restore a great deal of function and strength with consistent, focused workouts, trained guidance, and patience. Start with simple exercises and work your way up, modifying your speed to suit your level of fitness and ability.

The goals of treatment for individuals with Erb’s palsy are to improve range of motion, reduce stiffness, strengthen weak muscles, and regain function. See a physiotherapist before starting a workout routine so they can tailor it to your specific needs and goals.

Causes:

Erb’s palsy is a kind of brachial plexus injury that mostly affects the top nerves (C5 and C6) of the brachial plexus, a network of nerves that control movement and sensation in the shoulder, arm, and hand.

Although birth trauma is frequently linked to Erb’s palsy, trauma, surgical problems, or persistent nerve stress can also cause it in adulthood. Understanding the specific causes helps in accurate diagnosis, effective treatment, and preventing further harm.

Auto Accidents

• The brachial plexus may be stretched or torn by a sudden impact, such as a vehicle or motorbike crash, particularly if the head and neck are forcefully dragged away from the shoulder.
• Seen often in side-impact crashes and vehicle falls.

Shoulder injuries and falls

• The upper nerves can be compressed or stretched by a forceful fall onto the shoulder or an extended arm.
• Typical causes include slips, workplace accidents, and sports-related injuries.

Shoulder fractures or dislocations

• Shoulder dislocations or clavicle fractures can compress or stretch the brachial plexus.
• Nerve injury can occur right away or build over time.

Surgical Complications

• Damage from surgery on the neck, shoulders, or spine
• Incorrect positioning during surgery led to excessive strain on the brachial plexus.

Overuse or Repetitive Strain

• Nerve compression or inflammation can develop gradually as a result of repetitive actions or chronic use, particularly in manual labor or sports.
• Common in jobs requiring continuous pushing or grasping, heavy machinery, and overhead lifting.

Signs and symptoms:

Adults may experience either short-term or long-term symptoms, depending on how severe the illness is.

The symptoms of Erb’s palsy include the following:

Shoulder or Upper Arm Weakness

• The most prevalent indication.
• You could have trouble flexing your elbow, rotating your shoulder, or raising your arm.

Atrophy of Muscles

• Over time, a lack of usage or nerve input may cause the muscles in the upper arm or shoulder to become weaker.
• A few weeks or months after the initial injury, this becomes more noticeable.

Shoulder or Arm Pain

• Persistent upper arm, neck, or shoulder pain.
• In certain situations, such as severe feelings or nerve pain.

Poor Coordination or Control of the Muscles

• Having trouble regulating hand or arm movements.
• You could observe awkward motions, shaky hands, or dropping items.

Functional Restrictions in Everyday Tasks

Difficulty doing simple tasks:

• Eating
• Lifting objects
• Placing buttons on a shirt
• Typing or driving
• It might be necessary to utilize the unaffected hand more often.

Limited Range of Motion

• Being unable to elevate the arm overhead fully.
• Rotating the shoulders or supinating, or turning the palm upward, might be difficult.
• Tight joints or stiffness caused by prolonged inactivity.

An imbalance in posture

• Shoulder drooping or inward rotation may give the impression that the arm is positioned differently.
• Eventually, it might lead to scoliosis or an unbalanced body posture.

Tingles or numbness

• The thumb, outside arm, or shoulder is losing feeling or experiencing “pins and pains.”
• Constant or intermittent numbness is common, and it usually gets worse after using the arm.

Benefits of exercise:

Although exercise should be done carefully, a well-planned program may significantly improve the quality of life.

Enhances Weak Muscles

• Erb’s palsy patients frequently have muscular weakness or atrophy due to nerve injury, especially in the upper arm or shoulder.
• Exercise supports posture and balance, increases joint stability, and helps rebuild muscle mass.

Increases range of motion

• It is typical for individuals with Erb’s palsy to have limited mobility because of joint contracture, stiffness, or anxiety phobia.
• Exercise helps to prevent frozen joints, release tense muscles, and restore normal elbow and shoulder mobility.

Reduced Pain

• Gentle activity may alleviate chronic pain, lower inflammation, and increase blood flow.
• Joint and nerve tension is lessened by strong stabilizing muscles.

Increases Self-Belief and Mental Health

• Emotional health, freedom, and self-worth can all be impacted by having a physical disability.
• One advantage of exercising is the development of self-confidence via progress.
• You might feel calmer and happier after working out.

Encourages self-reliance in day-to-day tasks

• Adults can restore the capacity to carry out daily tasks like dressing, driving, and working more effortlessly with increased strength and mobility.

Enhanced Motor Control and Cooperation

• Enhances neuromuscular training by retraining the body and brain to work together more effectively.
• Gradually produces more coordinated and fluid motions.

How to determine whether the level of intensity is suitable for you in your workout:

When working out, pay attention to how much difficulty you experience, especially in the beginning. These activities could alleviate your problems in the beginning. They should become easier over time, though, and with regular practice, they could help enhance arm mobility.

Measuring your emotions on a scale of 0 to 10, where 10 is the most painful experience you have ever experienced, may be useful. Here, the following

• Little pain is indicated by a score of 0 to 3.
• 4 to 5 represents manageable pain.
• A score between six and ten indicates severe pain.

Pain during exercising:

The pain level should always be kept between 0 and 5. You can alter the exercises if your soreness reaches this point by:

• Reducing the speed of a motion
• Resting for longer periods between tasks
• lowering the frequency of a movement

Take into account the following safety measures before beginning a fitness program:

To take full advantage of the advantages of any workout program, a few safety measures should be followed before beginning. For guidance on which exercises are suitable for your particular issue, speak with your doctor or physiotherapist.

You should pay attention to your body rather than fighting suffering. Pain from exercise is common, but if it persists or gets worse, it may be a sign that you’re working yourself too hard. Work your way up to more difficult exercises until you can tolerate more difficulty, starting with low-impact ones.

By using the right form and technique, recurrent injuries can be prevented. If you are unsure about your ability to keep up with an exercise regimen, speak with a physician. Make sure your muscles and joints are ready by warming up before beginning any workout.

Erb’s Palsy Exercises for Adults:

It’s important to consider a few safety measures before starting any fitness program in order to protect your health and maximise its advantages.

A physiotherapist will usually offer a customised training regimen that consists of a mix of active, passive, and assisted activities.

Pendulum Swings

• Choose a chair or table and sit down.
• You can support your body by resting your unaffected arm on the table.
• Your weak arm should be allowed to move freely.
• Slowly swing your arm using your body movements rather than your shoulder muscles.
• Circle in small clockwise and counterclockwise motions.
• Increasing the circle’s size gradually is okay.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Wrist circle

• Start in a standing position on the floor.
• Next, extend your arms.
• Slowly turn your wrists in a circle.
• Finish ten to fifteen clockwise rotations.
• Rotate back and forth ten to fifteen times counterclockwise.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Ball squeeze

• To begin, stand on the ground.
• Next, get a ball.
• The ball should then be squeezed between your fingers.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Shoulder flexion

• First, choose a quiet spot on the ground.
• Make sure your hands are shoulder-width apart.
• Next, hold a stick strongly.
• Let the injured arm relax, and let the unaffected arm elevate the affected arm.
• Be careful as you move while you perform the exercises.
• Hold this position for a few seconds.
• Gently lower your arms.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Shoulder abduction

• Start by standing comfortably on the ground.
• To hold a stick, you need both hands.
• Position the stick above your front legs.
• Maintain a straight elbow while attempting to push the opposite arm up and to the side using one arm.
• Hold this position for a few seconds.
• Lower the stick slowly.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Elbow flexion

• Look for a spot where you can stand comfortably.
• Take a deep breath.
• Lift your arm and bend it slowly.
• Hold this position for a few seconds.
• Move your arm down.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Wall push-up

• Set your feet hip-width apart and put yourself around arm’s length from the wall.
• Place both hands shoulder-width apart on the wall.
• Your feet should be closer to the wall if you think the distance is too wide.
• As you approach the wall, bend your elbows just enough so that your nose nearly touches it.
• Keep your back straight while bending your elbows.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Wrist turn

• Standing on the ground is the very first step.
• Then straighten your elbow and extend your hand.
• Extending the hand upward while barely supporting one’s own weight.
• Keep your palm down while you slowly rotate your wrist.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Bicep Curls

• Start in a standing position that feels comfortable.
• Grab onto something light now, like dumbbells.
• Hold your arms with your palms facing front.
• Then keep your upper arm straight.
• Next, raise the weight at your elbow.
• Hold this position for a few seconds.
• Slowly lower your arm back down.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Thumb flexion

• Take a seat comfortably first.
• Start by extending your left hand in a straight grasp with all of your fingers.
• Extend your thumb to your little finger’s base.
• You shouldn’t be concerned if you can’t reach your little finger.
• Simply said, reach out as far as your thumb will allow.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Cross-body shoulder stretch

• Straighten your shoulders and stand up.
• Rest your injured arm across your chest, shoulder-high.
• Raise your elbow gradually to your chest with the other arm.
• Keep your shoulders down and your shoulders relaxed; don’t twist.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Finger ladder

• The individual being treated is facing a ladder that is set up against a wall while standing.
• Encourage them to gently rest their affected hands on the low step of the ladder.
• Safely make your way back to the starting position after climbing the ladder.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Resistance External Rotation

• Start by taking a comfortable position.
• Hold onto a little resistance band around your wrists.
• Keep your elbows at a ninety-degree angle.
• Wrap your wrists around the band.
• Next, stretch the band carefully.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Resistance Internal Rotation

• Choose a properly strong band.
• At elbow height, tie the band.
• Make your right elbow bend 90 degrees.
• As you release your breath, use your arm to pull the band as far as it will go.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Finger Spreading Exercise

• To start, get into a comfortable chair.
• Make your fingers straight.
• Position your thumb so that it faces your palm.
• Next, spread your fingers as far as is comfortable.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Towel slide

• Across the table, spread a towel.
• Next, put your hands on the towel.
• Using your weaker arm’s strength, bend your elbow.
• Extend your arm afterwards.
• Hold this position for a few seconds.
• Return your arm to you.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Dumbbells Lateral Raises

• Start by assuming a standing position on the ground.
• Next, hold a set of light dumbbells.
• Lift the weights by pushing them to the sides until they are shoulder height.
• Do not forget to engage your core.
• Hold this position for a few seconds.
• Weights should be lowered slowly to the sides.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

What precautions should be followed when working out?

Taking the proper precautions is crucial while performing Erb’s Palsy exercises as an adult in order to improve healing and avoid further nerve or muscle damage.

You should warm up and cool down thoroughly.

• Gentle warm-ups increase circulation and activate the muscles and nerves.
• Reducing body temperature helps prevent stiffness and manage inflammation.

Begin slowly and gently.

• Before moving on to active or resistance-based activities, start with passive and assisted range-of-motion exercises.
• Refrain from “pushing through” fatigue or stiffness.

Prioritise Form Over Speed.

• Make sure you move gently and cautiously, and that you are in the proper position.
• Avoid jerky or fast motions since these may worsen pain.

Concentrate on your posture and position.

• Unbalance during effort might strain the corrective muscles and nerves.
• Pay close attention to scapular stability, neutral spine, and shoulder position.
• Use mirrors or the advice of a professional to fix your posture.

Prevent Overuse and Fatigue

• Don’t strain the affected arm too much.
• If necessary, take regular breaks and switch sides.
• Keep an eye out for symptoms of nerve pain or muscular tiredness.

Be mindful of the level of difficulty and repetition level.

• Repetition and sets should be kept to a minimum to avoid tiredness.
• Alter your rest days to prevent recurrent strain on a daily basis.

Use assistive devices as needed.

• Kinesiology tape, braces, or straps can be used to stabilise weak joints during exercise.
• Customised workout equipment, such as hand grips and adjustable weights, can make training safer and more efficient.

Avoid making painful motions.

• If exercise results in severe or persistent pain, it should be stopped right away.
• Slight pain is acceptable, but sharp, pinching, or pulling sensations indicate overuse or bad technique.

Be Aware of Your Health

• If the pain worsens or spreads, stop exercising and consider seeing a physician or a physiotherapist.

Keep Yourself Hydrated and Maintain Your General Health

• Eat meals high in nutrients, and stay hydrated.

Monitor Development and Make Adjustments As Necessary

• Note your range of motion, the activities you perform, and any symptoms you have.
• As you get better or if your symptoms change, adjust your routine.

When did you quit exercising?

Extreme or Surprising Pain During Exercise

• If you experience sudden, severe pain that feels like something sharp, stop doing that activity immediately.
• This may indicate that the injury is deepening or that the ligament is under excessive strain.

Decrease in Strength or Grip

• If someone’s arm begins to feel weak, unstable, or uncoordinated, stop right away.
• Nerve dysfunction may worsen if this is ignored.

Shortness of breath or dizziness

• Watch for vertigo, especially when engaging in upper-body workouts.
• Excessive exercise or bad breathing technique may be the cause.

Your form starts to break.

• Poor posture can increase the risk of injury and reduce the effectiveness of activities.
• Take a stop and relax if you can’t keep your form correct.

If, instead of improving, symptoms worsen over time.

• Exercise should gradually alleviate symptoms.
• If your symptoms worsen over a few days when you’re on the correct regimen, you may irritate the nerve even more.

When You Don’t Feel Well or Are Overworked

• Injury risk is increased by muscle exhaustion.
• When your muscles are sore or exhausted from strength training or overstretching can increase your risk of injuries and slow down the healing process.

Which exercises should be avoided if you have Erb’s palsy?

Exercise and physiotherapy treatment are essential for preserving and enhancing function, but in order to avoid more injuries and consequences, some activities might need to be avoided or changed.

Heavy overhead presses

• Raising large dumbbells or barbells straight above the head can put an unstable shoulder at risk.

Deep push-ups and dips

• These exercises greatly strain the shoulder joint, which might not be able to endure the strain, particularly if the muscles around it are weak.

High-impact or plyometric exercises

• Avoid exercises with a lot of arm extension, such as burpees, jumping jacks, and push-ups.
• If played too young, contact sports like boxing, wrestling, and others can be dangerous.

Plank variations 

• Planks can put the shoulder joint at risk if the affected shoulder blades cannot be properly stabilised.

Overstretching of the affected nerves

• Exercises or motions that overstress the brachial plexus should be avoided.
• This is particularly crucial for motions that require pushing the head in the opposite direction while pressing the shoulder downward.

Throwing sports

• Sports that require a strong, fast arm movement, such as baseball or javelin throwing, can put stress on the shoulder and nerves.

Summary:

Numerous activities can help adults with Erb’s palsy manage their symptoms and enhance function. Although birth injuries are frequently linked to Erb’s palsy, trauma in adults can also cause it. Improving range of motion, building muscle strength, and avoiding joint stiffness are the primary goals of rehabilitation for people with Erb’s palsy.

Adults may have varying degrees of Erb’s palsy. Some people may experience chronic pain, limited movement, or muscular atrophy in the affected arm. The goal of rehabilitation is to maximise existing muscle and nerve function while preventing stiffness or additional loss of movement due to the slow repair of nerves.

When combined with proper posture and movement awareness, these exercises can help you manage pain and improve your overall health. A physiotherapist should always be consulted before starting a new fitness regimen, particularly if you have a specific injury or condition.

As your strength and comfort level develop, progressively up the intensity of your motions.
Stop the workout right away and speak with a physician if you feel any pain or stiffness. Better results may result from performing these exercises regularly. Make an effort to finish them daily or as directed by your doctor.

FAQ:

References:

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• Plexus. 18 June 2025. https://plexusnc.com/brachial-plexus-injury-workouts/ Plexus. PLEXUS: The most effective brachial plexus exercises
• ERB’S PALSY: DAMAGE TO THE BRACHIAL PLEXUS NERVE IN ADULTS AND NEWBIRNS | Mya Care, n.d. MyA Care. Adult and neonatal erbs-palsy brachial plexus nerve injury: The blog at https://myacare.com/
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• Admin, and Admin. Dec. 28, 2022. Adults with ERB’s Palsy: A Comprehensive Guide. JustPoint.” Justpoint Knowledge Base: Safeguarding justice, preserving health. Adults living with Erb’s palsy: https://justpoint.com/knowledge-base/
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• Image 16, Funk, Lennard. (January 18, 2020). [Video] A seated table slides into flexion. YouTube. Watch this video: https://www.youtube.com/watch?v=d-8zkgOsoww.