- Week 2
- This week will build on your initial program with gradual integration of some challenging movements meant to challenge the upper extremity without increasing significant tendon pain
- The picture on your home page remains your guide, in that you should not have significant increase in tendon pain above a 4-5/10 the day of exercise or the following day
- Ice should be used after completing the strength sequence for 10-15 minutes to minimize the risk of significant post exercise soreness
- Try the strength sequence every other day
- Kinesiotape may be helpful in reducing pain as we go through this process. Below is a video of a kinesiotape option that patients have reported to provide pain relief as we are in the process of strengthening the muscle tendon unit
- Daily Sequence
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Make sure you have good abdominal tension first
- email me if this causes any back pain or elbow
- 8-20reps
- 31.1) Hands Elevated Childs Pose Variation VIDEO
- 8-20reps
- Once again email me with any specific issues
- 12.1) Wrist Extension Dive Self Mobilization VIDEO
- 8-20 reps
- Should not put ant tension on the lateral elbow, but is meant to make sure limitation in ability to extend your wrist is not part of the problem
- If this feels kind of easy, a more challenging position can be found below
- 12) Wrist Extension with Elbow Extension Stretch VIDEO
- 8-20 reps
- With this one I specifically want to know if you notice a difference in the painful side being more or less tight
- 12) Wrist Extension with Elbow Extension Stretch VIDEO
- Strength Circuit#1
- 52.1) Hammer Pronation/Supination VIDEO
- Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
- 8-20reps
- Tricep Extension with Band VIDEO
- 8-20 reps slow
- If using Therabands: start with red, then progress to green, then blue, then black as able
- 109.1) Mulligan Wrist Extensor Loading VIDEO
- Begins to directly load the lateral elbow lightly
- follow instructions in video as endurance being more of the goal 30sec-2 min
- Once you are able to obtain 2 minutes just making a fist, you can progress to light active wrist extension while making fist
- Phase 2: Leave the doorway and gradually progress into a lengthened position and increased wrist motion to incorporation of a weight
- 109) Wrist Extensor Loading Progression VIDEO
- Start with 1-2 minutes of active motion
- Once 2 minutes is achieved, try progressing to a straight elbow
- Then progress to a weight of 1 lb with elbow bent
- 109) Wrist Extensor Loading Progression VIDEO
- 52.1) Hammer Pronation/Supination VIDEO
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
