1Median Nerve Slider
- Position yourself in comfortable standing posture.
- With a bent elbow elevate the arm to 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Commence with the arm bent at 90 degrees.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Begin to then bend the elbow and flex the wrist so the fingers are pointing towards the head.
- As the elbow bends, take the ear towards the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.
5 to 10 when having symptoms
2Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
3Pectoral Stretch
- Stand in front of a doorway.
- Bend your elbows and place the inside of your forearm against the door frame.
- Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
4Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
Twice a day