1Wrist 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.
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.
3Push Up [Wall]
- In a standing position, position yourself a step away from the wall.
- Position your hands on the wall just below shoulder height.
- By bending your elbows, slowly lower your chest towards the wall without bending through your back.
- Press away from the wall as you straighten your elbows and return to the starting position.
- Repeat as per physiotherapist instructions.
Can bias triceps by bringing arms in closer and hinging at elbow (bringing elbow towards wall)
4Chest Fly
- 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, bring the hands together so the palms are facing.
- With soft elbows, allow the arms to move out to the side like opening a book.
- Stop the hands from collapsing to the floor at the end of the movement.
- Press the weights together to align with the chest bone.
- Ensure the elbows remain soft throughout.
- Repeat as instructed by your Physiotherapist.
5Hammer Curl to Overhead Press
- This exercise can be completed in a seated or standing position.
- Hold onto weights prescribed by your physiotherapist.
- Hold the dumbbells with the ends up and bring up towards shoulders.
- Then press up towards the roof.
- Return to the starting position and repeat as per physiotherapist guidelines.
Add tricep “skull crusher” to each rep
6Wrist Extension – Elbow Extension
- Come into sitting holding a dumbbell palm down.
- Keep the wrist in neutral.
- Extend the elbow and hold for the period of time determined by your Physiotherapist.
Palm facing up – working into position shown in video
– Starting with elbow bent by your side and extend forward until it feels moderately difficult but not painful
7Median Nerve Slider
- Position yourself in comfortable standing posture.
- With a bent elbow elevate the arm to 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.
- Commence with the arm bent at 90 degrees.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Begin to then bend the elbow and flex the wrist so the fingers are pointing towards the head.
- As the elbow bends, take the ear towards the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.
8Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
9Cervical Traction Stretch
- Lie down on your back.
- Bring the towel behind your neck just under your skull.
- Relax your shoulders as you gently pull away.
- Sustain as per physiotherapist’s guidelines.
10Cervical Lateral Flexion
- In either standing or sitting, position yourself next to a wall with the affected side.
- From here, bring your ear down towards your shoulder until your head rests against the wall.
- Press the side of your head into the wall and hold for 5 seconds.
- Return to the starting position and repeat as per physiotherapist guidelines.
Opening through left hand side