Frequency and repetition
- Each exercise should be repeated 3 times, before you move on to the next.
- Each body part has 7 core exercises, some with variations.
- We recommend that you do all exercises once per day. If you feel improvement you may increase the frequency to two times per day. If you feel pain, consider doing the exercises every other day.
- The exercises should be performed in the following sequence: Warm-up » Coordination » Mobility » Stretching » Stability » Strength » Balance
Exercises
Warm-up
- Hold your right arm in front of you
- Grab your right elbow tightly with your left hand
- Slowly rotate your right arm back and forth, while you hold on to your elbow
Repeat 7 times for each arm
Warm-up
Alternative Version
- Stand up straight and let your arms hang loose
- Stretch both your arms simultaneously
- Rotate your arms to make your palms face upward
- Rotate your arms to make your palms face downward
Repeat 7 times
Coordination
- Lift your arms out straight in front of you. Face your palms upward, while you allow your hands to slightly touch each other
- Rotate your hands and arms up above your head, while maintaining contact between your hands. Palms should be facing forward and the fingertips should be touching each other
- Return to the start position
Repeat 7 times
Mobility
- Stretch your right arm in front of your body and point your thumb toward the ground
- Rotate your hand and thumb upward as much as possible, while you keep your arm stretched
Repeat 7 times for each arm
Stretching A
- Inhale and lean your head towards your right shoulder
- Lift up your left arm slightly. Keep it straight, while you gently push your fingertips toward the ground.
- Maintain this position for 5 seconds. Return to the start position and repeat
Note: Be very gentle with this exercise. Do not push hard. You might feel a tingling sensation in your hands or arms. If so, you should consult your physiotherapist
Repeat 7 times for each side
Stretching B
- Lift up your left arm and straighten it. Let your palms face the ground.
- Grab your left hand with your right hand and push the left hand outwards. Maintain pressure for 5 seconds
- Rotate your arm and hand to make your fingertips point toward the ground, while you maintain the push on your right hand for 5 seconds
Repeat 3 times for each arm
Strength A
- Lift your arms up in front of you, with your elbows slightly bent
- Place your left palm on your right palm and gently push against each other
- Maintain resistance while you rotate your hands, so your right hand is now on top
Repeat 7 times
Strength B
- Extend your right arm in front of you
- Place your left hand on your right wrist
- Apply a firm and constant push down on your right wrist
- Rotate your right arm and bend your elbow, until your forearm reaches your humeral
- Maintain the resistance while you rotate your forearm internally and return to the start position
Repeat 7 times for each arm
Balance
- Stand up straight, stretch out your arms and fold your hands in front of you
- Stand on one leg
- In one motion; rotate your hands, while you pull your hands toward your body, Complete the rotation, while you stretch out your arms
Repeat 7 times