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:

  1. 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

  2. Meant to be used regularly and consistently - doing them ‘once in a while when I remember’ isn’t helping anyone

  3. Not to be rushed

  4. 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

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2. Bicep Stretch

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3. Palm Up Stretch

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4.Palm Down Stretch

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4. Wrist Extensor Stretch

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5. Wrist Flexor Stretch

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6. Elbow Mobilisation

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7. Twist Mobilisation

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8. Wrist Mobilisation

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9. Finger Mobilisation

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Once you are comfortable with these, it is time to move on to Phase Two.

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