1Radial 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.
if neck movement is to aggravating please exclude this
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.
3Chest Press [Floor / Wide]
- Lie on your back with a mat or comfortable surface underneath you.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bend the elbows so the wrist aligns with the elbow.
- The elbows will come into contact with the ground during this lowering phase.
- Press the weights up by straightening the arms.
- Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist.
machine press as discussed in clinic
4Shrug
- Place the band under feet holding the ends in each hand.
- Gently direct the lifting of shoulder towards the back of your ears.
- Slowly lower to the starting position and repeat as per physiotherapist instructions.
5Shelf Exercise [Middle with Step]
- Stand with a theraband tied around your wrists.
- Add tension to the band by moving your wrists away so they are inline with your elbows.
- Pretend that you are holding onto a box and place the box on the designated shelf as prescribed by your physiotherapist while simultaneously stepping forward (it does not matter what leg you step with).
- Repeat as prescribed by your physiotherapist.
do not fully extend elbows if this brings on symptoms