A further wrist and forearm stretch targeted in a standing position. The main aim is again to loosen the joint, restore movement and improve flexibility of the arm and the wrist. With additional flexibility and fluidity with wrist movements, individuals are less likely to adopt awkward repetitive postures, which leads to further complications. Targeted Muscles and Problems Improve wrist mobility and movements Avoid onset of Carpal Tunnel Syndrome Instructions Place one arm straight out in front of you with your elbows straight, wrist straight and fingers facing down towards the floor Spread your fingers slightly and use your other hand to apply gentle pressure to the down-facing hand, stretching wrist and fingers as far as you are able to When you read the maximum of flexibility, hold this position for about 20 seconds Repeat this action applying gentle pressure to the down facing hand, this time lifting it up towards the ceiling, holding this position for about 20 seconds Switch hands and repeat Do this 3 times each for both left and right hands. Neck Head Circuit (2 minutes) Description The neck and head circuit is a series of exercises and stretches designed to stretch and exercise the neck in all planes of motion. These motions include side to side rotation, lateral flexion, as well as nodding forwards and backwards. The benefits of this head and neck circuit include Lengthening and stretching the neck muscles Releasing tightness accumulated due to poor posture Targeted Muscles and problems Targets the muscles around the shoulder and the neck Releases tightness associated with poor postures Instructions
A further wrist and forearm stretch targeted in a standing position. The main aim is again to loosen the joint, restore movement and improve flexibility of the arm and the wrist. With additional flexibility and fluidity with wrist movements, individuals are less likely to adopt awkward repetitive postures, which leads to further complications. Targeted Muscles and Problems Improve wrist mobility and movements Avoid onset of Carpal Tunnel Syndrome Instructions Place one arm straight out in front of you with your elbows straight, wrist straight and fingers facing down towards the floor Spread your fingers slightly and use your other hand to apply gentle pressure to the down-facing hand, stretching wrist and fingers as far as you are able to When you read the maximum of flexibility, hold this position for about 20 seconds Repeat this action applying gentle pressure to the down facing hand, this time lifting it up towards the ceiling, holding this position for about 20 seconds Switch hands and repeat Do this 3 times each for both left and right hands. Neck Head Circuit (2 minutes) Description The neck and head circuit is a series of exercises and stretches designed to stretch and exercise the neck in all planes of motion. These motions include side to side rotation, lateral flexion, as well as nodding forwards and backwards. The benefits of this head and neck circuit include Lengthening and stretching the neck muscles Releasing tightness accumulated due to poor posture Targeted Muscles and problems Targets the muscles around the shoulder and the neck Releases tightness associated with poor postures Instructions
Overuse%20Injury%20Prevention%20and%20Exercise%20-%20USYD.docx