THE LAW OF PHYSIOTHERAPY
Physiotherapy: It's not as difficult as you think
Wrist Extensors Stretching
Extend one arm out in front with the elbow straight.
Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
Turn wrist towards the small finger to increase the stretch.
Median Nerve Glide at Wrist
Begin with your elbow at your side your hand in a soft fist and your forearm neutral so your thumb is up.
Open your index-small fingers straight.
Extend your wrist back.
Spread and straighten your thumb.
Keep your wrist and hand in this position and rotate your palm up.
Then use your other hand to gently stretch your thumb back straight.
Hold a few seconds then release and relax.
Stop at any point that you feel a tingle or stretch.
Strengthening Straight Leg Raise
Lie on your back with your uninvolved knee bent.
Tie a weight around the ankle of the affected leg.
Raise your leg to 45 degrees, keeping it straight.
Slowly lower your leg to the starting position and repeat.
Passive Toes Extension
Kneel and bend the toes up so that the bottom surface is resting on the floor.
Lean back to sit on your heels until you feel a stretch on the ball of the foot.
Maintain the position.
Stand on one leg (injured leg) with your knee straight.
Have the opposite leg move forwards and draws the letters of the alphabet in the air, trying to keep your balance on the stance leg.
Increase the difficulty by slightly bending the stance leg.
Assisted Single-Leg Glute Bridge
Lie on your back with one knee bent.
Activate your abdominals and your buttocks to push down on your foot and lift your pelvis up, keeping the opposite foot in contact with the floor.
Hold your body on a straight line.
Lower your pelvis and repeat.