Due to the coronavirus outbreak, millions of people after injuries and neurological diseases that need physical therapy are now stuck at home without access to physiotherapy facilities. This Guide aims to support people in need of therapy during quarantine and provide them with simple but effective advice on how to recover at home.
FOREARM SUPINATION AND PRONATION
Hold the forearm parallel to the ground, with the elbow bent 90°. For the forearm supination exercise, supinate the forearm and then return to vertical as shown. For forearm pronation, pronate the forearm and then return to vertical as shown. Use no weight initially; add weight in 1-pound increments to a maximum of 5 pounds.
WRIST FLEXION AND EXTENSION
Hold the forearm parallel to the ground, with the elbow bent 90°. For the forearm supination exercise, supinate the forearm and then return to vertical as shown. For forearm pronation, pronate the forearm and then return to vertical as shown. Use no weight initially; add weight in 1-pound increments to a maximum of 5 pounds.
WRIST RADIAL/ULNAR DEVIATION
Hold your arm in front of you, with your thumb facing up. Use your hand to move your wrist to the side in the direction of your thumb. Use your hand to move your wrist to the side in the direction of your little finger. Make sure you keep your wrist relaxed. This exercise will help improve the mobility of your wrist.
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SHOULDER FLEXION/EXTENSION
Either standing or seated, start with your shoulder in full flexion (180 degrees) and your elbow in full flexion (0 degrees), now extend your elbow above your head to full elbow extension (180 degrees). Start in standing position with your arm at your side (0 degrees shoulder flexion) and bring your arm into extension as far back as you can raise your arm without flexing forward at your trunk.
SHOULDER ABDUCTION/ ADDUCTION
Stand with your arms down at your sides. On your affected hand, point your thumb away from your body. Keeping your elbow straight, raise your affected arm out to the side so that your thumb points up. Pause, then slowly lower to starting position. Keeping your elbow straight, move your affected arm in direction to your body. Pause, then slowly lower to starting position.
SHOULDER MEDIAL (INTERNAL)/ LATERAL (EXTERNAL) ROTATION
Bend your elbow 90°. Slowly move the weight across your chest. Stop when your hand reaches your opposite arm. Hold this position for as many seconds as directed. Slowly return to the starting position. Slowly rotate your arm outward, but keep your elbow bent. Stop when you feel a stretch. Hold this position for 30 seconds or as directed. Slowly return to the starting position.
ELBOW FLEXION/EXTENSION
Stand with your arm in front of you. Actively bend your elbow up as far as possible. Hold the bent position of your elbow for five to 10 seconds, and then release the stretch by straightening your elbow. Straighten your elbow out all the way, and then apply pressure to your forearm or wrist to add overpressure to the stretch. Straighten your elbow out as far as you can with overpressure, and hold the stretch for five to 10 seconds. Release the stretch and allow your elbow to bend a bit.
Want to learn more? Check our other articles on physical rehabilitation at home: How to do home exercises. Legs and Body and How to motivate yourself.
We believe that these simple but effective tips will help you to improve home rehabilitation and successfully pass through the coronavirus period! Stay healthy, safe and happy!
