1Wrist Extension – Table
- Come into sitting or standing with the elbow bent to 90 degrees.
- With the palm facing downward, resist the upward movement of the hand.
- This can be completed using a firm surface.
- Hold for a period of time determined by your Physiotherapist, this will usually be in seconds.
- Repeat as per Physiotherapist guidelines.
Complete 3/week
2Wrist Pronation / Supination
- 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, hold the end of the hand weight.
- With the thumb is facing the roof, commence the movement by moving into a palm up and then into a palm down position.
- Repeat as per Physiotherapist guidelines.
With 1kg object e.g tomato sauce bottle. Complete 3/week
3Wrist Flexion
- Position yourself with your affected wrist at the end of a bench
- Have your palm facing the roof.
- From this position, with a weight prescribed by your physiotherapist, bring the palm of your hand up towards your arm
- Repeat as per physiotherapist guidelines
Complete 3/week.
Use a weight where you are fatiguing towards the end of the set with pain <4/10 e.g 1kg tomato sauce bottle
4Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
Complete 3/week
5Ulnar 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.
Daily
6Shrug
- 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.
Complete 3/week