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Extensor Stretch

Extensor Stretch

    The red indicates the muscle(s) being stretched   Technique   • Extend arm in front of you with your palm facing upwards • This time extend your fingers...
Ulnar Nerve Glides

Ulnar Nerve Glides

    Technique   • Place your hand over your ear, with your elbow still facing forward • Gently pull your elbow back towards the wall till you feel you...
Pectoralis Stretch

Pectoralis Stretch

    Technique   • Begin standing tall next to a wall or a doorway • Raise your arm so that your forearm is resting on the wall or door...
Torso Twists

Torso Twists

  Technique   • Start by lying on your right side • Bend your knees and extend your arms in front of you • Keeping your right shoulder touching the...
Neck Isometric Exercise

Neck Isometric Exercise

    Technique   • Assume the correct postural position and gently raise the back of your head Place your hand on your right cheek Without moving your head, turn...
Ulnar Nerve - Butterfly

Ulnar Nerve - Butterfly

    Technique • Place your hands on the side of your head • Elbows facing forward • Push your elbows backward - towards the wall (or bed if you...
Towel Stretch

Towel Stretch

  Technique:   This exercise is important as it helps to keep the scapula supple. • Place a towel behind your back • Hold it diagonally with one arm at...
Lumbar Spine Mobilizations

Lumbar Spine Mobilizations

Technique:   Lay down on all fours Place one hand behind the back While the opposite hand remains on the floor Rotate the upper body (side that the arm is...
Chin Tucks

Chin Tucks

Technique   Sit up straight in a chair Sit to the front, not against the back of the chair Sitting up will help you to strengthen the muscles you need...
Trapezius Stretch

Trapezius Stretch

Technique • Turn your head 45 degrees to the right • Reach over the top of your head with your right hand and cradle the back of your head with...
Wind Relieving Position

Wind Relieving Position

Technique The wind relieving pose in yoga stretches your back all the way from your lumbar spine up your neck. It is called the wind relieving pose because it can...
Neck Extension Stretch

Neck Extension Stretch

Technique • Position the head in a normal posture • Face forward with neck in neutral position • Gently drop your head back and look towards the ceiling   How...