1Pectoral Stretch [Lower]
- Stand in front of a doorway.
- Raise your arms to approximately 45 degrees and rest your hands against the doorframe.
- Keep your arms straight and slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
2Long Head of Biceps
- Anchor the theraband at wrist height and come into standing.
- Hold the band with the target limb and position the thumb forward.
- Maintaining a straight elbow, pull the band to line the wrist up with the hip.
- Slowly control the return of the band to the start position.
- Repeat as per Physiotherapists guidelines.
3Ulnar Nerve Slider
- Come into a standing or seated position.
- Take the pointer finger to the thumb of the target limb making a circle.
- Take the hand palm side up with the arm bent and holding away from the body.
- Rotate the palm so the fingertips move towards the ear until slight tension is felt in the forearm or wrist.
- Extend the elbow and the wrist back to the start position whilst lowering the ear to the opposite shoulder.
- Repeat as per Physiotherapist’s guidelines.
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.