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.
Daily
2Wrist Extension
- 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.
- Hold the weight with the wrist in a flexed position.
- Using the unaffected arm lift the wrist into an extended position.
- Remove the support of the unaffected arm and slowly lower to the starting position.
- The unaffected arm must be used each time to elevate the wrist into the extended position.
- Control the return and repeat.
Every 2-3 days
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
Every 2 -3 days
4Long Head of Biceps
- Anchor the theraband at wrist height and come into standing.
- Hold the band with the target limb and position the thumb forward.
- Maintaining a straight elbow, pull the band to line the wrist up with the hip.
- Slowly control the return of the band to the start position.
- Repeat as per Physiotherapists guidelines.
Every 2-3 days
5Wrist 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.
2kg. Every 2 -3 days
6Scapula Clocks
- Tie a theraband in a circle and place both hands inside.
- Place your hands against a wall.
- Pull outwards with both hands to apply appropriate tension to the theraband.
- Squeeze your shoulder blades backwards and maintain this position.
- Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 o’clock.
- Return to the starting position.
- Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 o’clock, then 4:30 and finally 6 o’clock.
- Maintain the shoulder blades retracted throughout all of these movements.
- Repeat this as many times as your Physiotherapist has prescribed.
Do 1/2 a clock on each arm, and do this 8 times in total. Every 2 -3 days.