1Median Nerve Slider
- Sit comfortably on a chair sideways from a higher surface such as a table our counter.
- Place your elbow comfortably over a pillow 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.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Tilt your head towards the extended arm.
- Return starting by bending the wrist, elbow until the fingers point towards the head.
- Allow your head tilt to the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapists instructions.
PRN / As needed with tightness
2Wall Angel
- Stand with your back against the wall.
- Slide your arms up and down the wall to ‘open up’ your upper back.
- Can also be completed lying on your back (Floor Angel).
3Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
4Row with Rotation
- Anchor the theraband securely at approximately chest height, ensuring it won’t slip. Hold the band in one hand with a firm grip.
- Step into a split stance with the opposite foot forward (e.g., if rowing with your right arm, place your left foot forward). Keep a slight bend in both knees and distribute your weight evenly between your front and back foot. Engage your core to maintain stability.
- Extend your working arm in front of you, keeping slight tension in the band. Your torso should remain upright with a neutral spine.
- Begin the movement by pulling your elbow back, keeping it close to your body, as if performing a rowing motion.
- As you pull, rotate your upper back and chest towards the working arm, ensuring the movement comes from the thoracic spine rather than the lower back. Your hips should remain relatively stable.
- At the end of the movement, squeeze your shoulder blade back and pause briefly before slowly returning to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.