Upper Limb Flexibility Exercises - Dunsborough Physiotherapy Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
Upper Limb Nerve Stretches
 Median Nerve Glide 1
Median Nerve Glide 1
Start with your arm hanging away from your side with your elbow straight and palm facing forward. Next, bend your wrist back as you side bend your head towards the target arm as shown. Next, bend your wrist forward as you side bend your head away from the target arm. Your other hand keeps the shoulder depressed. |
 Median Nerve Glide 2
Median Nerve Glide 2
Start with your arm up and out to the side with a straight elbow as shown. Your palm should be facing upwards. Next, bend your wrist upwards as you side bend your head away from the target arm as shown. Then, bend your wrist downward as you side bend your head towards the target arm. |
 Radial Nerve Glide
Radial Nerve Glide
Start with your arm hanging down at your side with your elbows straight and palm facing back. Next, bend your wrist back as you side bend your head towards the target arm as shown. Next, bend your wrist forward as you side bend your head away from the target arm. Your other hand keeps the shoulder depressed. |
 Ulnar Nerve Glide
Ulnar Nerve Glide
Start with your arm up and out to the side with a bent elbow as shown. Your palm should be facing out to the side. Next, bend your wrist away and towards you as shown. Your other hand keeps the shoulder depressed. |
Shoulder Flexibility Exercises
 Shoulder External Rotation
Shoulder External Rotation (Table)
While sitting, rest your forearm on a table and lean forward until a stretch is felt. |
 Shoulder Pendular Exercises
Pendular Shoulder Circles
Gently swing your arm in circles. Your injured arm should be fully relaxed. Lean your trunk forward towards the floor to increase the stretch. |
 Shoulder External Rotation
Broomstick External Rotation
Lying on your back and holding a broomstick, palm face up the injured side and palm face down on the uninjured, push the wand to the side and let your injured shoulder roll outward. |
 Shoulder Flexion
Table Shoulder Flexion Slide
Sitting in a chair, rest your injured arm on a table and gently slide it forward and then back. |
 Shoulder Flexion
Shoulder Flexion - Supine
While lying on your back with your arm at your side, grasp your affected arm and slowly raise it up upwards and towards overhead. Your affected arm should be relaxed and your other arm performing the work. |
 Shoulder Pulley Flexion
Shoulder Pulley Flexion
Using door pulleys and facing away from the door, slowly pull down with your unaffected arm so that your affected arm raises forward and up without effort. Your affected arm should be relaxed. The unaffected arm does the work. |
 Shoulder Flexion - Broomstick
Shoulder Flexion - Broomstick
In standing, hold a broomstick with both arms, (palms up). Raise up the broomstick allowing your unaffected arm to provide most of the effort. |
 Shoulder Abduction - Broomstick
Shoulder Abduction - Broomstick
While holding a broomstick (palm facing up on the injured side and palm face down on the uninjured side), slowly raise up your injured arm to the side. |
 Shoulder Horizontal Flexion
Arm Across Chest Stretch
Grasp your elbow and gently pull it across the front of your body.  Wall Walking
Wall Walking
Place your affected hand on the wall with the palm facing the wall. Next, walk your fingers up the wall; then slide your hand back down the wall to the starting position.  Triceps Stretch
Triceps Stretch
With your affected elbow bent and shoulder raised, use your other hand and gently push your affected elbow back over your head until a stretch is felt. |
 Hand Behind Back Stretch
Hand Behind Back Towel Stretch
Gently pull up your affected arm behind your back with the assist of a towel  Shoulder Internal Rotation
Shoulder Internal Rotation (Sidelying)
Start by lying on your side with the affected arm on the bottom.Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown.Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. |
Elbow and Wrist Flexibility Exercises
 Elbow Extension
Elbow Extension
Place your elbow on the edge of a table and use your other hand to press it into a more straightened position.  Forearm Supination
Forearm Supination
Grasp your wrist as shown and gently turn your affected wrist towards palm face up. Keep your elbow bent and by the side of your body. For extra stretch you can use a wooden spoon held on the affected side.  Wrist Extension / Flexion
Wrist Extension / Flexion
Bend your wrist up / down as shown, keeping your forearm rested flat on your thigh. |
 Elbow Flexion
Elbow Flexion
Place your elbow on a table and use your other hand to bend it into a more bent position.  Forearm Pronation
Forearm Pronation
Grasp your wrist as shown and gently turn your affected wrist towards palm face down. Keep your elbow bent and by the side of your body. For extra stretch you can use a wooden spoon held on the affected side.  Wrist Radial / Ulnar Deviation
Wrist Radial / Ulnar Deviation
Bend your wrist upward / downward with your thumb facing up. |
 Wrist Extensor Stretch
Wrist Extensor Stretch
Use your unaffected hand to bend the affected wrist down as shown. Keep the elbow straight on the affected side the entire time. |
 Wrist Table Extension
Wrist Table Extension
Place your hands on a table with elbows in a straightened position. Next, lean some of your body weight into your arms and gently rock forward and back. |
 Prayer Stretch
Wrist Extension Prayer Stretch
Place the palms of your hands together to stretch the wrist as shown.  Reverse Prayer Stretch
Wrist Flexion Reverse Prayer Stretch
Place the back of your hands together to stretch the wrist as shown. |
 Wrist Flexor Stretch
Wrist Flexor Stretch
Use your unaffected hand to bend the affected wrist up as shown. Keep the elbow straight on the affected side the entire time. |