How we treat chronic pain

Arm Stretch

Arm Stretch Conditioning Program

The American Academy of Orthopedic Surgeons (AAOS) recommends this stretch to prevent injury and improve range of motion.

To ensure that this exercise program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Depending on your mobility, you may be unable to do some of these stretches and exercises at the beginning.  Focus on what you can do and go from there. To ensure that this program is safe and appropriate for you, consult with your physician, After an injury or surgery, exercise will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well structured exercise program will help you return to daily activities and enjoy a more active, healthy lifestyle.

Stretch first : Run through as many of these stretches as you can at one time, devoting at least 30 seconds — ideally 1 to 2 minutes — on each (per side, if applicable) before moving on to the next.

Arm Stretch

Therapeutic Exercise Program for Radial Tunnel Syndrome

arm stretch
Radial tunnel syndrome is a painful condition caused by pressure on the radial nerve – one of the three main nerves in your arm. The most common place for compression of the radial nerve is at the elbow where the nerve enters a tight tunnel made by muscle, bone, and tendon.

Wrist Extension Stretch

Step-by-step directions

  •  Straighten your arm and bend your wrist back as if signaling someone to “stop.” 
  •  Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm. 
  • Hold the stretch for 15 seconds. 
  • Repeat 5 times, then perform this stretch on the other arm.

Tip Do not lock your elbow.

 

Wrist Extension Stretch

Equipment needed: None

Repetitions:  5 reps,
4x a day
Days Per Week: 5 to 7

Additional instructions: This stretch should be done throughout the day, especially before activity.
After recovery, this stretch should be included as part of a warm-up to activities that involve gripping, such as gardening, tennis, and golf.

Wrist Flexion Stretch

Step-by-step directions

• Bend your elbow at the side of your body with your palm facing the ceiling.
• Use your opposite hand to hold at your wrist and gently turn your forearm further into the palm-up position until you feel a stretch.
• Hold the stretch for 15 seconds.
• Repeat 5 times, then perform this stretch on the other arm.

Tip Be sure to hold at your wrist – not your hand – to turn your forearm.

Wrist Supination

Equipment needed: None

Repetitions:  5 reps,
4x a day
Days Per Week: 5 to 7

Additional instructions: This stretch will help with activities that require a “palm up” position, gripping an object, and/or twisting (such as when using a screwdriver).

Anterior Shoulder Stretch

Step-by-Step Directions

Begin by standing up straight with shoulders relaxed and back.

  1. Clasp your hands behind your lower back.
  2. Lift your clasped hands, keeping your elbows straight and away from your body. Maintain an upright posture.
  3. Stop lifting at the point you no longer feel comfortable; don’t stretch to the point of pain.
  4. Stretch for 15 to 30 seconds. You need do only one stretch per session.
Anterior Delts | Hip Pain | Bay State Pain Associates

Targets: Shoulder muscles including anterior deltoid, pectoralis minor, pectoralis major, and supraspinatus

 
Level: Beginner

 Tip: 

Don’t perform this stretch to the point of the pain. Be gentle.

Thumb Extension and Flexion

Step-by-Step Directions

  1. Start with your palm open, as if you were signaling the number 5.
  2. Then, practice moving your thumb over to your little finger, signaling the number 4.
  3. Continue to move your thumb back and forth between these 2 positions.

 Tip: 

Don’t perform this stretch to the point of the pain. Be gentle.

Thumb Extension and Flexion | Arm Pain | Bay State Pain Associates

Hand Strengthening Exercises with a Therapy Ball

Grab a set of hand therapy balls, which are a popular and affordable physical therapy tool. you can find different thicknesses for ease selection.

Hand Strengthening Exercises with a Therapy Ball

Resistance helps build strength in your hand by placing demand on your muscles, which helps grow the muscle fibers. Use a soft ball if you’d like to focus on hand coordination and dexterity, and use a firm ball if you’re focusing on hand strengthening exercises.

Hand Therapy Putty Exercises

Hand therapy putty exercises are a good alternative and provides added challenging movements.

These exercises are similar to the exercise ball exercise, but the putty is more pliable and targets different intensity to the muscles.

Hand Therapy Putty Exercises

There are few stretches which you can do before doing Gym exercises

Stretch

Safety and Precautions

If you have any shoulder instability due to rotator cuff tears, tendinitis, arthritis, or feel any pain or instability, do not do shoulder stretches until you have discussed it with your doctor.

Further information

The information provided on this site is intended to be used as an educational resource only. It is not intended to be medical advice for individual conditions. Consult with your physician prior to beginning any medical regimen.

Please contact a healthcare professional: 

  • If you experience excessive or acute pain that cannot be explained by another cause.
  • If You have questions or concerns about stretches or exercises.
  • to ensure the information displayed on this page applies to your personal circumstances.