Home Exercise Program

YOUR HOME PROGRAM

Created by Marji Hajic, OTR/L, CHT Apr 2nd, 2020
View videos at www.HEP.video
Total 4 Page 1 of 2

Median Nerve Glide

Begin with making a loose fist with wrist in a straight (neutral)
position. Now straighten the fingers and thumb. Bend wrist back,
moving thumb away from the palm. Then, turn wrist palm up
(facing you). Use the other hand to gently pull the thumb farther
away from the palm. Repeat 3 times holding the thumb for 10
seconds each time.

Repeat 3 Times Hold 10 Seconds

Complete 1 Set Perform 3 Times a Day

Median Nerve Massage (1+2+3)

* Start with your palm up and fingers bent in a loose fist
1)First straighten your fingers/thumb
2)Gently bend your wrist down (while keeping your fingers/thumb
straight)
3)Then gently straighten your elbow (while maintaining 1 and 2)
just short of where you feel a gentle stretch/tightness over the top
your wrist and forearm
* Return to starting postion

Repeat 10 Times Hold 3 Seconds

Complete 1 Set Perform 3 Times a Day

Median Nerve Glide

Start with your arm at your side with your elbow bent and your
palm facing the ceiling (serving a platter position), as shown in the
first picture.
Then straighten your elbow and simultaneously bend your wrist so
your palm is facing your body.
Keep the range of this motion "just shy" of any symptoms or
stretch sensation.

Repeat 10 Times Hold 2 Seconds

Complete 1 Set Perform 3 Times a Day
View videos at www.HEP.video Created by Marji Hajic, OTR/L, CHT Page 2 of 2

Forearm Massage
Place your arm on a table palm-side up.

With your other hand, using 2-3 fingers or the palm, massage the
forearm. Move your fingers across the arm in a horizontal
direction, in circles, in a vertical direction and side-to-side. Video #
VV9X5TFT7

Repeat 1 Time Hold 2 Minutes

Complete 1 Set Perform 2 Times a Day