MEDIAN NERVE ARM EXERCISES During the completion of these exercises you may experience some discomfort which is normal and does not mean you are doing any further harm. If 0/10 is no pain and 10/10 is the worst pain imaginable, we suggest that you work to a level no greater than 3/10 during the exercise.
Complete the movement slowly and gently, in a controlled manner Do not aggravate your pain or symptoms
It is common to experience some delayed pain following these exercises, however your symptoms should not increase overall. Providing this delayed pain does not continue to worsen, it is ok to carry on with the exercises.
You may feel a slight pull or discomfort, this is normal
As a guide, start with around 20-30 reps up to twice a day, unless recommended otherwise by a healthcare professional, such as a physiotherapist. You can increase or reduce the number of reps and sets based on your level of pain.
Yoyo [EASY]
REPS:
SETS:
TIME:
DAILY:
the exercise, complete the 1 During movement of using a yoyo, using your elbow, wrist and fingers. As demonstrated in the photos
with your hand up near your 2 Begin shoulder, palm facing you. Then slowly extend down towards your waist, extending from your elbow, wrist and fingers; like you would with a yoyo
Look at Your Hands [MEDIUM]
REPS:
SETS:
TIME:
DAILY:
your arms out to the side, with 1 Have one palm facing up and the other down rotate your arms so that your 2 Slowly palms alternate to look up to the ceiling and down to the floor
head should move at the same 3 Your time as your arms, to ensure that you are always looking at the palm facing up
Free The Bird [HARD]
REPS:
SETS:
TIME:
DAILY:
exercise involves imagining you 1 This are holding a small bird in your hand close to your chest, then reaching up out to the side above your head to release and “free the bird�
your head as you complete the 2 Move exercise to watch the bird fly away
P H Y S I O T H E R A P Y
N E R V E
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk
PFS-3725-2028-01