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
2Median Nerve Flossing
- Start with your head tilted away from the affected arm and and your elbow bent so your hand is touching your shoulder.
- Slowly start to straighten your arm until it is down beside your body with your wrist pulled back.
- Simultaneously move your head back to the centre and then turn it towards your moving arm until you are looking down at your hand.
- Return to the start position by bending your arm and bringing your head back up until you head is tilted away from your arm again.
- Repeat this 10 times or as prescribed by your physiotherapist.
Daily
3Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
Every 2-3 days
4Shoulder External Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm furthest away from the resistance band.
- Maintaining the above position, move the forearm away from the belly button.
- Control the return to the belly.
- Repeat as per Physiotherapists guidelines.
Every 2-3 days
5Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
Daily
6Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
Every 2-3 days