UL WB in standing with unaffected arm active
Standing at a flat surface place the palm and fingers of your affected hand on the surface. Complete an activity with your unaffected hand e.g. picking up coins, this will help your affect arm to act as a pivot as a strengthening and stretching exercise.
Scapula setting
There are a number of ways of doing this, but it can be quite difficult to feel what you are doing here, so you may want to do this with a top that allows someone to stand behind you and look at what your shoulder blades are doing. They need to give you feedback on whether both sides look the same. Try not to allow the shoulder blade to “wing” or stick out, more than the other side.
Sitting without back support push your fists into the chair either side of you and hold for up to 10 secs. You will feel your shoulder blades drawing down the back.
Standing with your arms out in front of you, palms against the wall. Push into the wall and think about drawing your shoulder blades down your back. If they are poking out you are not doing it right, they should stay relatively flat to your back.
Table slides abduction circular motion
Position yourself sitting at a table with your affected hand flat if possible on a dry cloth/ flannel or small paper bag (for ease of sliding on the table). Move your hand in a circular motion on the table out to the side of your body. Please inform your therapist should you experience any discomfort or pain whilst performing this activity.
Table slides abduction - reaching
Position yourself sitting at a table with your affected hand flat if possible on a dry cloth/ flannel or small paper bag (for ease of sliding on the table).
Slide your hand on the table out to the side away from your body. Aim for a target positioned out to the side of the table to aim for such as some coloured tape on the table or an everyday object such as a heavy book.
Try to keep your back in contact with the chair and avoid leaning forward or to the side.
Tip: You can progress this activity by moving the target further away but within an achievable reach. Please inform your therapist should you experience any discomfort or pain whilst performing this activity.
Tables slides abduction side to side
Position yourself sitting at a table with your affected hand flat if possible on a dry cloth/ flannel or small paper bag (for ease of sliding on the table).
Slide your affected hand on the table out to the side and slide your hand back to your midline. Repeat as instructed by your Therapist. Should your arm become painful stop the exercises and speak to your Therapist.
Tip: Aim for a target within comfortable reach to begin with such as some coloured tape on the table or a book and extend the distance as your reach improves.
Table slides flexion – extension
Position yourself sitting at a table with your affected hand flat if possible on a dry cloth/ flannel or small paper bag (for ease of sliding on the table).
Keeping your back in contact with the chair, slide your hand forward on the table. Try to straighten your elbow whilst reaching forward.
Try to avoid your hand/arm coming across the table into the middle.
Tip: Position a target such as coloured tape or an everyday object in front to reach to. You can progress this activity by moving the target further away but within an achievable reach to aim for.
Wall slides
Position yourself at a wall or door frame (ensure that surfaces are smooth to avoid snagging your skin).
You want to be within extended reach.
Place your hand flat on either the wall or door frame, running your flat hand up and down. If possible aim for targets by placing coloured tape up high and waist height. Keep your hand flat against the surface throughout.