The Best 3 Exercises– E3Rehab – Physios
– do these exercises every hour throughout the day
Glides: 30-60 seconds each
Rotations: 1-2 sets x 10-12 repetitions
(1) Tendon Glide: 5 Steps – straight fingers pointing up, fingers to hook position, fist , extend fingers forward, fingers straight fist (2) Median Nerve Glide: 6 Steps – fist, straight fingers, hand back, thumb out, rotate to palm up, stretch thumb with opposite hand (3a) Side-lying Thoracic Rotation: head supported, knees bent, bottom hand on knee, rotate upper body with straight arm; heads and eyes follow arm (3b) Half-kneeling Thoracic Rotation: same as 3a (3c) Half-Kneeling Thoracic Rotation Windmill (3d) Half-Kneeling Thoracic Rotation Wall Windmill: hand does not touch the wall
Nerve Glides & Stretches – Physiotutors
(1) Reduce Irritation: eliminate or modify or change activities that cause irritation (2) Manual Therapy: neck massage, stretch the upper trapezius, levator scapulae and scalene (3) Median Nerve Mobilization: Slides, Glides, Stretching (4) Lumbrical Stretching: deep muscles of the hand; go to 8:00 minute mark
Dynamic & Static Stretching– Nguyen – Chiro
(1) Stretch Wrist Flexors: standing; palms down on table; fingers pointing forward (2) Stretch Wrist Extensors: standing; back of hands on table (3) Stretch Wrist Flexors: standing; palms down on table; fingers pointing out (4) Interlock Fingers: roll hands, wave hands