1Wrist Extension – MWM
- Stand side-on to a sturdy doorframe with your affected arm straight. Place the outside of your arm against the doorframe, the frame should be pressing against the upper arm, just before the elbow joint.
- You may want to place a soft towel between your arm and the doorframe for comfort.
- With your opposite hand, place the webspace of your thumb and index finger on the inside of your elbow, just after the joint.
- Apply a lateral glide by gently pushing your forearm towards the doorframe using your opposite hand. Maintain this pressure throughout the exercise.
- While holding the glide, grip a small towel in your affected hand and squeeze firmly.
- Release the grip slowly and repeat the movement while maintaining the glide.
- Complete repetitions as prescribed by your physiotherapist.
- This exercise should be pain-free. If you experiencing pain, attempt to slightly change the angle of the pressure.
Can be used daily or as needed to reduce pain
2Wrist Extension – Table
- Come into sitting or standing with the elbow bent to 90 degrees.
- With the palm facing downward, resist the upward movement of the hand.
- This can be completed using a firm surface.
- Hold for a period of time determined by your Physiotherapist, this will usually be in seconds.
- Repeat as per Physiotherapist guidelines.
Should be relieving, don’t press so hard that the wrist moves or increases pain >3/10
3Wrist Extension
- Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
- The elbow should be bent to approximately 90 degrees.
- Hold the weight with the wrist in a flexed position.
- Using the unaffected arm lift the wrist into an extended position.
- Remove the support of the unaffected arm and slowly lower to the starting position.
- The unaffected arm must be used each time to elevate the wrist into the extended position.
- Control the return and repeat.
4Radial Nerve Slider
- Position yourself in comfortable standing posture.
- Bend the thumb across the palm and encase the fingers around the thumb to make a fist.
- Rotate the forearm towards the side body and flex the wrist.
- Maintaining a straight elbow, take the arm out to the side ‘elevating’ it to the point of tension.
- As you return the arm to the starting position by your side, tilt the ear towards the opposite shoulder.
- Return the head to neutral as you then begin to elevate the arm back out to the start.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.
KEEP IN A COMFORTABLE RANGE, SHOULDN’T FEEL LIKE ANYTHING