Strength and Conditioning for Rehabilitation

Flexor Muscles Wrist Exercise - Niel Asher Education
Flexor Muscles Wrist Exercise
      Hold the weight/can as shown   Technique   • Rest the arm on a flat surface, with the forearm and palm facing upwards • Curl the weight/or... Read more...
Neck Stretch for Carpal Tunnel Syndrome - Niel Asher Education
Neck Stretch for Carpal Tunnel Syndrome
    Move in the direction of the arrows   Technique   • Place arms behind you • With one hand, gently take the opposite hand • Pull slightly to... Read more...
Flexor Stretch for Golfer's Elbow - Niel Asher Education
Flexor Stretch for Golfer's Elbow
    Technique   • Place hand face down on surface, gently extend the elbow and push down against the surface • Stretch should be felt in the underside of... Read more...
Neural Stretch for Golfer's Elbow - Niel Asher Education
Neural Stretch for Golfer's Elbow
Neural stretch (for ulna nerve)   The ulnar nerve runs very close to the medial epicondyle (bony bit on the inside of the elbow). This might become trapped by scar... Read more...
Exercise for Tennis Elbow - Niel Asher Education
Exercise for Tennis Elbow
Exercise:  Strengthening muscles that move the wrist from side to side   Technique   • Hold a small weight or canned food in the hand with the thumb pointing up •... Read more...
Wrist Extensor Exercise with Can - Niel Asher Education
Wrist Extensor Exercise with Can
Technique   Hold small weight or canned food in hand with palm facing down Extend the wrist upwards so that it is pulled back Hold position for 2 seconds and... Read more...
Wrist Flexor Stretch - Niel Asher Education
Wrist Flexor Stretch
      Technique   • Hold the arm straight out before you with the palm facing up • Flex the hand so that your fingers point upwards • With... Read more...
Extensor Stretch - Niel Asher Education
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... Read more...
Ulnar Nerve Glides - Niel Asher Education
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... Read more...
TMJ Disorder Exercise - Niel Asher Education
TMJ Disorder Exercise
Technique   • Make a fist with one hand, rest your chin on your fist • Slowly open your haw and with your fist provide counter pressure in order to... Read more...
Jaw Exercise - Niel Asher Education
Jaw Exercise
Passive exercises should be done without causing pain. These exercises particularly help to maintain good blood flow to the muscle and joint. This in turn prevents the muscle from being... Read more...
Pectoralis Stretch - Niel Asher Education
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... Read more...
Rhomboids Strengthening Exercise
  Technique   Begin by lying on your stomach with your arms by your side Tighten your rhomboids by squeezing your shoulder blades together Slowly lift your arms and chest off the ground, keeping your neck straight Hold for 2 seconds at the top of the movement and then slowly return to the starting position The exercise may be performed with palms facing up or down.   How Often?   Perform 3 sets of 10 repetitions, once a day provided the exercise is pain free.          ... Read more...
Torso Twists - Niel Asher Education
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... Read more...
Neck Isometric Exercise - Niel Asher Education
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... Read more...
Ulnar Nerve - Butterfly - Niel Asher Education
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... Read more...
Towel Stretch - Niel Asher Education
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... Read more...
Lumbar Spine Mobilizations - Niel Asher Education
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... Read more...