3.) SUPINATION:
START POSITION:
Position your involved arm on your thigh with your elbow
bent. With your good hand, grasp your involved forearm
just above the wrist.
END POSITION:
Turn your involved forearm over so your palm is facing
directly up. Once you feel a pain-free stretch, hold for 10
seconds and repeat 5 times.
4.) ELBOW EXTENSION:
START POSITION:
While sitting at the edge of a chair, grasp both hands
together by interlocking your fingers.
END POSITION:
Straighten your involved elbow by pushing both hands
toward the floor. Once you feel a stretch, hold for 10
seconds and repeat 5 times.
5.) SHOULDER FLEXION:
START POSITION:
While Lying down on your back, grasp both hands
together by interlocking your fingers. Keep your elbows
as straight as possible.
END POSITION:
Raise both arms up over your head as far as possible.
When you feel a pain-free stretch, hold for 10 seconds
and repeat 5 times. Avoid stretching near a wall so it
does not limit you from reaching the full range of
motion.
6.) EXTERNAL ROTATION:
START POSITION:
While sitting in a chair directly next to a table, position
your involved arm on the table as shown in the start
position.
END POSITION:
Keeping your shoulders square, slowly bend forward at
the waist until you feel a pain-free stretch at the
shoulder. Hold for 10 seconds and repeat 5 times. This
is a common location for tightness.
START POSITION END POSITION
START POSITION END POSITION
START POSITION END POSITION
START POSITION END POSITION
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