MOBILIZATION – MASSAGE – ROLLING – STRETCHING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
FOREARMS & WRISTS
- Forearm Flexors with Small Ball – Start at the wrist and work to elbow; Roll lengthways, side to side and small circles
- PIN + Stretch and Sheer Stress Massage .
(1) Pin and Stretch: apply pressure with thumb on forearm and stretch; work from wrist to elbow
(2) Sheer Stress: apply pressure with fingers; cross friction massage; work from wrist to elbow
HANDS
- Range of Motion Exercises – manually move each joint of the fingers and thumb
- Massage Thumb – using a ceramic soup spoon and cream to massage the thicker muscle area of the palm
- Hands – Self Myofascial Release – massage ball
- Hands – Strength & Mobility – 3 exercises
- Hand Mobility – 3 exercises
- Fingers – Tension Release – individual fingers and the thumb
- Hand Rotations with 2 Golf Balls – 2 golf balls in the palm and roll clockwise and counter clockwise
- Hands with Golf Ball – using small ball or extra small ball to massage palms and thumbs
- Finger Joint Rotations – can also be done with your toes
- Finger-Thumb Touches – thumb to each finger 3 sec isometric push; repeat 10x
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