Scalene Stretch Hold Chair

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Elizabeth Oliver
5 years ago
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- 1/7 Scalene Stretch Hold Chair Sets: 1

1 - 1/7 Scalene Stretch Hold Chair Sets: 1 Reps: 3 Hold: 30 sec Frequency: 3x/week Hold front of chair w/ hand, tilt head to other shoulder. Tilt head back and rotate eyes to same side. Lean back in chair, feel stretch in front of neck, hold. 1/7

- 2/7 Upper trapezius stretch - Hold Chair Sets: 1 Reps: 3 Hold: 30 Frequency: 3x/week Sets: 1 Reps: 3

Feel pull in back of neck. Hold back of chair with involved hand.

to the other side, lean trunk forward. Rotate eyes to fixed shoulder. Feel pull in back of neck.

2 - 2/7 Upper trapezius stretch - Hold Chair Sets: 1 Reps: 3 Hold: 30 Frequency: 3x/week Sets: 1 Reps: 3 Hold: 30 Hold back of chair with involved hand. Rotate eyes to fixed shoulder. Feel pull in back of neck. Hold back of chair with involved hand. First Rib Self Mobilization Sets: 1 Reps: 10 Hold: 10 sec Frequency: 3x/week Side bend and flex neck to the other side, lean trunk forward. Rotate eyes to fixed shoulder. Feel pull in back of neck. Sit with towel secured under opposite side to be stretched. Cross towel behind back, over rib to be mobilized. Pull towel down firmly, side bend neck to opposite side. 2/7

- 3/7 Shoulder Internal Rotation Stretch-Sidelying

3x/week Median Nerve Tensioner Side lying on shldr

Preparation: Start with wrist extended, as if

Straighten your arm as if you are dropping the

straighten your arm past where it reproduces your

the start position Fix shoulder blade w/ body,

Start Position Push arm to floor w/ other hand,

Straighten arm, looking away Median Nerve Glide L

3 - 3/7 Shoulder Internal Rotation Stretch-Sidelying with towel Sets: 1 Reps: 3 Hold: 30 sec Frequency: 3x/week Median Nerve Tensioner Side lying on shldr blade, towel roll under elbow. Preparation: Start with wrist extended, as if holding a tray at shoulder level Execution: Straighten your arm as if you are dropping the tray, while looking away from your arm Do not straighten your arm past where it reproduces your symptoms (pain, numbness, tingling, etc) Return to the start position Fix shoulder blade w/ body, elbow at 90 degree bend. Start Position Push arm to floor w/ other hand, stretch back of shldr. Straighten arm, looking away Median Nerve Glide L 2 Stand with hand on shoulder. Look at hand. Extend shoulder, elbow and wrist. Head faces forward. Look up and away from arm until tension is felt. 3/7

- 4/7 UE- Median Nerve Glide - Strong Arm forward, extend

Strong Wall Push Sets: 1 Reps: 10 Hold: 10 sec Frequency:

Raise arm until tension is felt. Hold and repeat.

elbow, turn head and trunk away from palm Feel tension in

UE-Ulnar Nerve Glide-Gentle Place palm on ear, finger tips

4 - 4/7 UE- Median Nerve Glide - Strong Arm forward, extend elbow, pull fingers back with hand UE-Median Nerve Glide Strong Wall Push Sets: 1 Reps: 10 Hold: 10 sec Frequency: 3x/week Raise arm w/ other hand, keep elbow/fingers fixed Raise arm until tension is felt. Hold and repeat. Palm flat on wall, elbow flexed, head facing forward Extend elbow, turn head and trunk away from palm Feel tension in arm, hold, return to start, repeat. UE-Ulnar Nerve Glide-Gentle Place palm on ear, finger tips up,elbow flexed & back Rotate finger tips down, keeping palm on ear. Hold position to tension return to start. Repeat 4/7

5 - 5/7 UE - Radial Nerve Glide - Gentle - Tip Radial Nerve Glide Strong 1 Head turned toward upward palm, elbow bent Rotate palm inward & up - reach back, look at hand Extend elbow until tension is felt in arm. Hold, repeat Put back of hand on table, palm up, elbow straight. Turn trunk, shoulder and head away from hand. Keep elbow straight, hold at tension, return to start. Radial Nerve Stretch Hand on Wall Place back of hand on wall fingers pointing back, arm at shoulder height. With hand fixed on wall and elbow locked, slowly rotate trunk away from wall. 5/7

- 6/7 UE-Ulnar Nerve Glide-Strong-Glasses Palms forward facing trunk, circle index finger & thumb UE

elbows back hold to tension and repeat Flex thumb and hold in place with fingers as a fist.

Wrist/Finger Flexor stretch - straight arm on table Weight on hands, palms flat, elbows straight.

6 - 6/7 UE-Ulnar Nerve Glide-Strong-Glasses Palms forward facing trunk, circle index finger & thumb UE Musculocuteneous Nerve Glide Gentle 2 Rotate/raise palms forward, making glasses with hands Keeping elbows back hold to tension and repeat Flex thumb and hold in place with fingers as a fist. Pull thumb towards ceiling extending elbow and shoulder Hold at tension. Return to start position. Wrist/Finger Flexor stretch - straight arm on table Weight on hands, palms flat, elbows straight. Lean trunk over hands keeping the elbows locked. Feel stretch in fingers, wrist and forearms. Relax and repeat. 6/7

- 7/7 Unilateral Shoulder Stabilization - Side to Side Quadruped Quadriped

Keep down elbow locked, shift weight outside of arm.

Forearm Pronation/Supination Concentric (Dumbbell) Sets: 2=3 Reps: 10 Load:

with good posture Position your forearm on a support surface with palm toward

7 - 7/7 Unilateral Shoulder Stabilization - Side to Side Quadruped Quadriped position, uninvolved hand on back, trunk neutral. Keep down elbow locked, shift weight outside of arm. Return to center, shift weight to inside arm, repeat. Forearm Pronation/Supination Concentric (Dumbbell) Sets: 2=3 Reps: 10 Load: 3-5 lb DB Hold: 3-5 sec sec Intensity: Mild Frequency: Daily Preparation: Sit with good posture Position your forearm on a support surface with palm toward ceiling Execution: Turn your wrist over so that your palm faces the floor Return to the start position in a controlled manner Start Position Finish Position 7/7

Thrower s Maintenance Program

Thrower s Maintenance Program Elbow at 90 and fixed at side. Pull out with arm keeping elbow at side Elbow at 90 and fixed at side. Pull arm into body keeping elbow at side. Shoulder at 90 and elbow at