Specialty Care for the Shoulder, Elbow, Wrist & Hand

THERAPY
- Computer Workstation Evaluation
- Meet our Director of Hand Therapy
- Diagnosis & Treatment Manual
- Hand Care Conference
- Work Station Design
- Flexibility Exercises

Flexibility Exercises

This exercise program is designed to reduce the aches and pains associated with the stresses of job tasks and everyday activities.

The exercises are very simple to perform and will take approximately 5 minutes to complete.

EXERCISE INSTRUCTIONS

1. These Flexibility Exercises should be performed at the beginning of each work day. Additionally, it is strongly recommended that the exercises be performed following breaks.

2. Perform each exercise slowly and smoothly, hold for five seconds, then relax.

3. Repeat each exercise five times.

4. Each exercise should be done to the point of feeling a comfortable stretching sensation.

5. Breathe normally while performing the exercises; do not hold your breath.

NECK STRETCHES

neck stretches

Bend to Right Side
Bend Forward
Bend to Left Side

SHOULDER EXERCISES

shoulder exercises

Shoulders Up
Shoulders Back
Arms Up
Stretch Arms Back

ARM STRETCHES

arm stretches

Stretch Opposite Shoulder
Stretch Arms Back and Down

WRIST STRETCHES

wrist stretches

Stretch Wrist Back with the Elbow Straight
Stretch Wrist Down with the Elbow Straight

THUMB STRETCHES

thumb stretches

Straighten Out Thumb
Bend Thumb Across Palm and Wrist Sideways

FINGER STRETCHES

finger stretches

Make a Fist
Straighten Fingers
Form a Fist, Raise Back Knuckles
Straighten Fingers
Spread Fingers Apart and Together
Push Back Knuckle and Bend Finger Down

Smaller: Exercise Program Modified From:
• Dr. Colt Murphy, Exercise Physiologist, Johnson & Johnson
• Dr. Lutz, Corporate Medical Director, Ethicon
• Department of Engineering, Department of Health & Safety, Ethicon

No part of this work may be reproduced without written permission from The Indiana Hand Center