Getting Mobile: Elbow, Wrist, and Hand
So you’ve seen your chiropractor and have a diagnosis for your elbow, wrist, or hand pain. You’re using all your self-care pain control strategies - now is the time to take advantage and get the area moving. But first, always remember that these movements are:
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There to help not hurt - mild discomfort is ok, but if the movement is making your pain worse you need to stop and try again tomorrow and/or consult your chiropractor
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Meant to be used regularly and consistently - doing them ‘once in a while when I remember’ isn’t helping anyone
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Not to be rushed
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Done at your own risk
Phase One: Stretching & Mobilizing
- Perform these (or just those recommended by your chiropractor) 2-3 times per day (or more if you feel that it helps) for 2-3 sets per movement to get the best results
- Use the order provided, but skip any that aggravate your condition
Position: Seated/Standing
1. Tricep Stretch
Point your elbow up at the ceiling & reach your hand behind your neck. Grasp that elbow using the other hand to increase the stretch. Hold for 30-40s then slowly release.
2. Bicep Stretch
Place your hand flat on the wall fingers pointing back. Slowly turn your torso away to create a stretch in the bicep. Hold for 30-40s then slowly release.
3. Palm Up Stretch
With the elbow bent, turn the palm up toward the ceiling. Grasp that wrist with other hand to increase the stretch. Hold for 30-40s then slowly release.
4.Palm Down Stretch
With the elbow bent, turn the palm down toward the floor. Grasp that wrist with other hand to increase the stretch. Hold for 30-40s then slowly release.
4. Wrist Extensor Stretch
Bring the palm of the hand toward the forearm. Grasp that hand with the other to increase the stretch. Hold for 30-40s then slowly release.
5. Wrist Flexor Stretch
Bring the back of the hand toward the forearm. Grasp that hand with the other to increase the stretch. Hold for 30-40s then slowly release.
6. Elbow Mobilisation
Bend then straighten the elbow as far as you can comfortably. Repeat for 10-15 reps.
7. Twist Mobilisation
With the elbow bent, turn the palm down toward the floor then up toward the ceiling as far as is comfortable. Repeat for 10-15 reps.
8. Wrist Mobilisation
Slowly bend the wrist back and forth as far as comfortable. Repeat for 10-15 reps.
9. Finger Mobilisation
Slowly open and close the hand as far as comfortable. Repeat for 10-15 reps.
Once you are comfortable with these, it is time to move on to Phase Two.
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