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Physiotherapist Jed Grant
Updated 11-6-25
How Often
Complete once per day
When to Stop
Discontinue if pain exceeds 4/10
Resources
1Grip Neutral
5 sets
30 seconds
  • Come into a comfortable sitting position with the target limb positioned palm down with the elbow bent to 90 degrees.
  • Bending through the knuckles to grip the object of choice, squeeze inwards to the palm.
  • Hold the contraction as indicated by your Physiotherapist.
Jed Grant Physiotherapist Newcastle Budgewoi

Can be done > once daily if improving pain

2Wrist Extension
3 sets of 15 reps
  • 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.
  • Using a hand weight prescribed by your physiotherapist, slowly extend the wrist and lower it past the level of the table or knee.
  • Repeat this extension for the determined number of repetitions.
3Shoulder External Rotation
3 sets of 10 reps
  • This exercise can be completed in sitting or standing.
  • Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
  • Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
  • The band should be taut.
  • Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
  • Maintain the 90 degree bend at the elbow.
  • Slowly return to the start position and repeat as per Physiotherapist’s guidelines.