1Ulnar 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.
as needed 1-2x/day
2Book 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.
3Thoracic Extension
- Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
- Sit directly in front of this and lower yourself back over the pillows/bolster.
- You can start with your knees bent up.
- Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
- Reach your arms out to the side with your palms facing up.
- Breathe down to your stomach and relax your shoulders.
- After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
- You can alternate between leg and arm positions as you like in this position.
- Complete as per Physiotherapist guidelines.