1Median 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.
2Cervical 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.