Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Wrist Flexors Stretch
Extend your arm out in front of you with your elbow straight.
Bend your wrist down towards the ground and use your opposite hand to apply gentle pressure.
Gently pull your fingers and wrist in extension toward the ground.
Hold the stretch for 30s and repeat on other side.
2. Stretching Wrist Flexors
Extend your arm out in front of you with your elbow straight.
Bend your wrist up towards the sky.
Use your opposite hand to apply gentle pressure and pull your hand back gently to feel a stretch in the forearm.
Hold the stretch for 30s and repeat on other side.
3. Posterior Cuff Stretch
Stand straight and bring one arm in front of your body at shoulder height.
Use the opposite arm to lightly push on your elbow to accentuate the stretch.
Hold the position when you feel a comfortable stretch behind the shoulder.
Do not rotate the trunk.
Hold for 30s and repeat on other side.
4. Pec Stretch
In standing, place your hands low behind your neck.
Breathe in and as you exhale, bring your elbows backward.
Hold for 5s seconds, relax and repeat 5 times.
You should feel a stretch in your upper chest.
