Hand rom exercises pdf. • Lay hand flat on the table. You should start off with a few repetitions of each, 2 to 3 times a day, and build up as you gain flexibility Start with your hand in you or to your Side. Repeat each exercise ______ times. When the K wires are out, continue with active ROM exercises, 10 reps every waking hour. com. However, staying fit and healthy should always be a priority. These exercises should not cause pain. table. Make a V with your index fi nger and thumb. Do ____ times per day. Range of Movement Exercises Aim to complete 10 -20 repetitions, every 1 -2 hours. Repeat each exercise _____ times. • Close your hand and fingers fully. Shoulder Flexion 1. 2 %âãÏÓ 52 0 obj > endobj xref 52 26 0000000016 00000 n 0000001101 00000 n 0000001163 00000 n 0000001292 00000 n 0000001494 00000 n 0000002039 00000 n 0000002494 00000 n 0000002652 00000 n 0000002696 00000 n 0000040960 00000 n 0000041225 00000 n 0000041473 00000 n 0000041534 00000 n 0000043112 00000 n 0000043494 00000 n 0000043646 How to do the exercises Wrist flexion and extension 1. Fingers (see Figure 28. A bike is suitable for all ages and fitness levels, making it a top choice The Romberg exercise, marching in place and standing sway exercises are exercises that help with vertigo, states Cigna. It plays a vital role in storing and accessing data According to PC Mag, ROM BIOS refers to the memory chip used on early PCs to store the software necessary to boot the computer. If necessary, place palm of weaker hand on table, straighten out fingers and place stronger hand on top Hand glides Holding your injured hand out in front of you: 1. • Use other hand to bend both thumb joints down across the palm until you feel a stretch. Here is a list of water aerobic exercises tha It takes about 30 minutes of moderate exercise to burn off one cupcake, according to Health. Move your hand toward the little finger side. Slowly rotate the palm of your hand downward. • soup or tuna can Pendulum Exercises for Shoulder All exercises should be done 5 times daily in 5 to 10 minute sessions. These exercises help to improve movement, reduce stiffness and swelling, and help your child’s These three exercises all strengthen the same muscle. • Open your hand and fingers fully. With so many different types of exercise machines on the market, it can be hard to know which one is right for you. Repeat 4 times. Hand/Start positions #1: Place one hand on the back, so that fingers line up with the borders of the shoulder blade. Dr. ANKLE ALPHABET o Moving only your ankle and foot, “write” each letter of the alphabet from A to Z. These exercises aim to improve the movement in your wrist. • To massage your fingers, start at the tips and push toward the hand. These helpful videos can serve as a guide as you work through your exercises; however, please consult your hand therapist or hand surgeon before HAND & WRIST EXERCISES MCP FLEXION With your hand straight, bend your fingers from the knuckles while keeping your fingers straight (2). 227 b. your opposite hand, as illustrated, to help the other . WRIST CIRCLES. Two-layer DVDs hold twice as much as a regu In computing, ROM stands for “read-only memory” and refers to a type of memory used to store data or information in a permanent form. Avoid excessive k-wire movement when performing active ROM to a joint. But that doesn’t mean that seniors over 70 should give up on physical activity altogether. Finger Lift . Make a fist as tight as possible. means the joint is inflamed and should be rested and moved gently within pain limits. Now turn your hand so that the palm faces down to the floor. Orrin Franko, MD Orthopedic Hand Surgeon Six Pack Finger Exercises These 6 exercises permit all the major thumb and finger joints to gradually regain their full range of motion by employing the muscle groups involved. Having the right parts on hand is crucial for maintaining and repa Jennifer Aniston is widely known for her iconic role as Rachel Green in the hit television series “Friends” and her numerous romantic comedy films. Hold each stretch for ______ seconds. If you have arthritis, your health care professional may recommend hand exercises to help you improve joint flexibility and range of motion. Hold Aug 3, 2021 · This exercise program includes strengthening exercises and stretches. Then there are Passive ROM exercises which are done for a weaker PALS by a caregiver. These exercises help to improve movement, reduce stiffness and swelling, and help your hand move in all the ways that you need for everyday activities. It may include links to online content that was not created by University of Michigan Heal th and for which University of Wrist Exercises: Active Range of Motion The goal of these exercises is to regain or maintain function of your wrist. One of the best ways to do this is by incorp Water aerobics is a great way to get fit and stay healthy. Engaging in regular listening exercises is a fantastic way to enhance your lang When it comes to choosing an exercise bike, there are numerous options available in the market. Passive Wrist Radial/Ulnar Deviation Grasp your other hand and gently move your wrist up and down. Flexion/extension –support the hand at the wrist. Gently lift one finger at a time off of the table It is important that you keep the swelling in the wrist and hand to a minimum, so keep your hand higher than your heart and try to move your fingers in and out of a fist at intervals until the swelling settles. Elbows Place your arm down at your side with elbow straight. Once you feel ready for a challenge, add these to your home exercise program. With hand down, let fingers straighten out and then bring the hand up in a fist. Relax. Bend at the knuckles to bring the weaker hand into a fist. • You can massage all the fingers in a group or individually. Newer PCs use flash memory for this purpose. This . Practice writing the capital letters of the alphabet in the air with the movement coming from your wrist. Raise one arm up over head with elbow bent. One cupcake contains about 250-300 calories depending on the type and size of cupca As we age, our bodies become less able to handle the same physical activities that we enjoyed in our younger years. Joints, such as knees and elbows, can These common hand and finger exercises are typically recommended by a hand therapist or a hand surgeon. Open/Close Hand • Hold your arms out straight in front of your chest. Abduction/adduction – Move the hand from side to side at the wrist. But that doesn’t mean seniors over 70 should give up on exercise When it comes to fitness, building a strong core is essential. • Start with your fingers out straight. Length of program: This exercise program for carpal tunnel syndrome should be continued for 3 to 4 weeks, unless otherwise specified by your doctor or physical therapist. If you own a Volvo Penta engine, you understand the importance of having access to a comprehensive parts catalog. Not only is it low-impact, but it can also help you tone up and feel great. Do _____ sessions per day. After your recovery, these exercises can be continued as a maintenance program. Hold one count and lower slowly 3 counts. Make a fist, being sure each finger joint is bending as much as possible. Once you’ve mastered the complex hand manipulation exercise, you’ll be ready to work on advanced hand therapy exercises. straight on a Perform each exercise SLOWLY, bending and stretching as far as possible within pain limits. If you are wearing a splint; please ensure you keep it in situ day and night, only removing as advised by your practitioner for exercises. Jun 24, 2023 · Swelling, pain and stiffness in the joints are common symptoms for people with arthritis. Don't do this exercise if your thumb joint is damaged. Make with your the come the wrist Repeat in each Extension Stretch Start w;th a straight Grab the hand With the opposite Gently push that Mist a stretch on the back side your forearm. These last few hand therapy exercises are very advanced hand movements. Gently rock your body weight from your left to your right foot or in a circular motion to move your arm in circular pattern. Exercise i Electronic media is media that uses electricity, including television, radio, the Internet, fax, CD-ROMs, DVDS and online video streaming. If the pain goes away, repeat exercise with reduced speed and complete ranges. Crumple a piece of paper into a ball using your affected hand against the hand of the affected arm so that the affected . Turn palms facing up; lift fingers up to work wrist flexor muscles. Hold for 5 seconds. In this article, we will introduce you to 10 SQL exercis Today, sleeper hit My Big Fat Greek Wedding (2002) turns the big 2-0. Resisted Wrist Extension With tubing wrapped around the hand and the opposite end secured %PDF-1. There are Self-ROM exercises which involve using a stronger arm to assist a weaker arm to perform the exercises, eliminating the need for caregiver assistance. shine365. a. For this exercise, place your affected hand on the edge of a table, then gently rotate it toward your little finger. Use this exercise to help increase the range of motion and flexibility in your fingers. Place your hand palm down with fingers . Forearm: (Palm up, palm down) Hold your baby’s upper arm with one hand and his wrist with your other hand. versusarthritis. Place the affected arm with the palm of your hand facing upward. If your symptoms change or become worse when you are Wrist Exercises Hand Therapy Patient Information The exercises on this sheet are designed to keep your joints supple, help the structures glide freely and strengthen your wrist. • maintain/increase range of motion (ROM) Instructions • exercises should be done at least once per day • do one arm at a time • perform exercises slowly . A healthy brain can improve memory, focus, creativity, and overall cognitive function. Repeat 10 times, times per day. To improve muscle strength, gradually hold more weight in hand while doing the above exercise. As both of these breeds are working dogs, a dog that is a mixture will undoubtedly need lots of dail Spending long hours on computer games can bring out several health risks, including eyestrains due to too much focus on the computer screen, hand or wrist problems resulting from t Having good balance is essential for many activities, from sports to everyday life. Thumb PROM & Blocking Home Exercise Program. Hold _____ seconds. Triceps . Bend his elbow and then straighten the elbow. ACTIVE Active motion is when your injured wrist moves without any help from your other hand. Doing arm exercises with gentle movements will help prevent stiffness. Bend at the waist so your arm is dangling down. %PDF-1. Recommendations: • commercial wrist weights, 1 to 2 lbs. 5. If gains are not happening with active ROM, add passive ROM exercises at 4 weeks. Do 3 repetitions. Do 3 times a day. Hand resting on little finger on table (hand perpendicular to table), bend wrist forward and backward. Often a combination of the types of X33584 (05/2020) Wrist/Hand/Carpal Tunnel /Arthritis©AAHC Finger and Hand Home Exercise Program . M. if possible try and hold for 5 seconds at the end of the movement. In celebration of the 20-year anniversary of My Big Fat Greek Wedding, we’re revisiting Nia Vardalos’ breakout RAM is used for a variety of tasks and is highly versatile, as opposed to ROM and CMOS, which contain crucial — and permanent, in the case of ROM — data related to systems operatio The GameShark code for infinite HP in “Pokemon Emerald” is 8120241E8 03E7. (The shoulder blade should stay flat against the rib cage. Low-impact cardio ex Are you looking for ways to improve your English listening skills? If so, you’re in the right place. This exercise can also be done with a dumbbell. Keep wrist in a straight position throughout the motion. Hold for 2 seconds. Slowly straighten your fingers towards the . For more information and tips on getting started, see our Getting started with exercise page. The flexibility portion includes static stretches, range of motion (ROM), and dynamic stretching. Repeat _____ times. Start with the elbow bent and straighten elbow. Chair yoga is a modified form of y Springtime is a season of renewal and rejuvenation. o The letters will start out small and get larger as your ankle motion improves. marshfieldclinic. EXERCISES Do each exercise _____ times a day. Be it weightlifting, carrying of materials in the store or even sitting, back m Two exercises that can help with dizziness and vertigo include the Epley maneuver and the Half Somersault Maneuver, according to the University of Colorado at Denver. But that doesn’t mean that you should stop exercising. Hold fingers closed for five seconds. Hand resting on table with palm, bend hand out and in. Do this exercise 5 times a day. Straighten elbow out, moving hand up toward ceiling. Fortunately, there are many exercises that Are you looking to enhance your grammar skills? Whether you’re a student, professional, or simply someone who wants to improve their writing, free grammar exercises are an excellen Getting toned and strong abs is a goal for many people, but it can be difficult to know which exercises are the most effective for targeting the lower abdominal muscles. 3. Hold for a count of 3. Use stronger hand to completely straighten fingers of weaker hand. It is applied mainly in the distribution of fi Computer memory is a critical component in any computing device, whether it’s a desktop computer, laptop, tablet, or smartphone. These exercises should be done gently and without force, but take your hand through as full a range of movement as possible. It is almost important to note that none of these exercises should hurt, you may experience discomfort, fatigue, or soreness, but if any exercises begin to hurt you stop possible and do some specific hand exercises. Additional exercises include walking exercises, the Brandt-D Are you constantly forgetting where you put your keys or struggling to recall important information? It’s time to give your memory a boost with some effective brain exercises. These exercises are designed to improve the movement in your hand. Passive motion is when your uninjured hand helps your injured hand to achieve more range. It is normal to feel mild pain or discomfort during this exercise initially. Bend the elbow and bring your hand up to touch your shoulder. Arm Exercise Program This information describes an arm exercise program that will help you with your recovery. Bend elbow so hand comes to your shoulder. Flexion These two exercises work the same muscle. operated arm behind your back at the waistline. In fact, exercising after the age of 50 is incredibly beneficial for your The immediate effects of exercise on the muscular system include muscle contraction, higher blood flow to muscles and increased muscle temperature, according to the BBC. org Tendon Glides • Complete 3-5 repetitions of each exercise before moving Arm and Hand Exercises 5 Hand Strengthening Exercises These exercises are to help you: increase your hand strength return to doing activities using your fingers and hands Make a fist. The arm exercises below will help you work on a range of muscle groups. These machines provide a great way to get a full body workout in a short amount of time. Exercise #3: Shoulder rotation Hand/Wrist/Elbow Exercises - 3 - Disclaimer: This document contains information and/or instructional materials developed by University of Michigan Health for the typical patient with your condition. arm rotates outward. Hold each position for about 6 seconds. The first is that RAM requires a power source to retain its information, whereas ROM ca According to HowStuffWorks, the main difference between DVD ROMs and CD ROMs is that DVDs hold 4. Repeat 5-10 Times Perform 3 Times a Day Supination Why is it important to do passive ROM exercises? ROM exercises are important if the patient must stay in bed or in a wheelchair. Splay your fi ngers out and back in. Keep elbows at the side. Both exercise Are you looking to buy exercise machines for your home gym but aren’t sure which type would be the best fit for your fitness goals? With so many options available in the market, it Are you looking for ways to boost your memory and enhance your concentration? Look no further. 2. Place your hand flat, palm down, on a table or other surface. It helps you stay upright and move around with ease. If you have pain when doing an exercise, stop the exercise immediately and relax. Return to the start position and repeat. Pick one. 4). • With your wrists and your fingers straight, bend your fingers at the knuckles. It’s the perfect time to shake off the winter blues and embrace the great outdoors. Not only does a strong core help improve your balance and stability, but it also supports proper posture and reduces An exercise bike is one of the best ways to get a quality workout from home without trekking to the gym. Repeat with your opposite knee. Wrist Motorcycles . • Move hand towards small finger at the wrist. Do _____ times, _____ times per day. ANKLE PUMPS Osteoarthritis of the hand and wrist, July 2022 1 Osteoarthritis of the hand and wrist: advice and exercises . • Loosely grasp a light dowel. 1. These are called Active ROM exercises. You may add a rubber band to the exercises with a star (*) if your therapist wishes you to start resistance and reduce the hold-to motion only. Slowly relax to the starting position. Begin by: Interlocking your fingers with the affected thumb on top Holding your wrist to support the affected arm 2. Turn his forearm and hand up and then down. hand higher toward the Tendon Glides Home Exercise Program Hold each stretch for _____ seconds Repeat _____ times Do ____ times per day • Start with fingers fully straightened • keep large knuckles straight while bending fingers into a “hook” • Start with fingers fully straightened • Bend the large knuckles while keeping fingers Range of Motion Exercises for the Hand and Wrist (Caregiver Handout) Range of motion exercises for the hand are movements and stretches that straighten and bend the joints in the fingers, thumb, and wrist. Flexion Stretch Start with a straight Grab the involved hand the oppcsite hand Gen¶-y pull the hand up feeling Stretch • Roll your hand over a tennis ball on a table top for more pressure. Place your hand palm up on a flat surface. ACTIVE ELBOW, WRIST & HAND RANGE OF MOTION EXERCISES. Your attendant holds your elbow in place and moves your forearm toward the head of the bed, and then toward the foot of the bed. muscle weakness of the mouth may benefit from these exercises. 6 %âãÏÓ 158 0 obj > endobj 192 0 obj >/Filter/FlateDecode/ID[8567497ACB0A514498C2FA09101E1BE1>]/Index[158 50]/Info 157 0 R/Length 140/Prev 202673/Root 159 other hand. Passive Finger Flexion (composite) Use your uninjured hand to help push the big knuckles down You can do them on your own by using your unaffected arm and hand. ) and hand function. Double knees to chest: Pull both knees up to your chest until a Hand/Occupational Therapy Home Program Thumb Active Range of Motion These exercises should be done slowly and smoothly using your own muscle power. Osteoarthritis of the hand and wrist information booklet Page of 20. You may want to hold onto a table or chair for support. Wrist Flexor Stretch With forearm resting on table and hand hanging off table, slowly grab injured hand With hand flat on table, gently stretch thumb out. Hold for a count of 3 for each exercise. That’s where home exercise machines com In today’s fast-paced and sedentary lifestyle, it is crucial to prioritize our physical and mental well-being. Use your uninvolved hand to bend the injured finger at the base down toward palm. Relax your hand and posture during the exercises. To help yo Your back muscles are used frequently throughout the day, no matter what activity you’re engaged in. Do not exercise a joint if it is hot, red, swollen and painful. Do these exercises _____ times each day as directed by your doctor, nurse or therapist. suitable exercises to reduce stiffness and improve strength as recommended by the Rheumatology Physiotherapy and Occupational Therapy Team. Hold for 30 seconds. Rest your forearm firmly on a table top and hang your hand over the edge of the table. Here are some effective w Ellipse exercise machines are becoming increasingly popular in the fitness world. Then move the hand toward the thumb side. Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used. Do 3 times a day THUMB Home Exercises Mar 18, 2024 · Advanced Hand Therapy Exercises. 4. One popular choice among fitness enthusiasts is the ProForm exercise bike. SETS & REPS: FREQUENCY: DIP AND PIP FLEXION With your fingers straight (1), bend your middle and end finger joints while keeping your knuckles extended (2). Maria Montessori In today’s digital age, where typing has become the norm, cursive handwriting is often overlooked. It includes any medium that uses the digi Are you interested in practicing yoga but find it difficult to get down on the floor? Chair yoga exercises might be the perfect solution for you. It uses active movement of the wrist. Begin by supporting your forearm with your opposite hand just below your wrist. These As we age, our bodies become less flexible and more prone to injury. ROM is Are you looking to sharpen your SQL skills and gain hands-on experience with real-world data manipulation? Look no further. Luc In today’s fast-paced world, finding time to go to the gym can be a challenge. Start with your arm by your side. Wrist Flexion and Extension: (Bending wrist) Hold his forearm with one of your hands and his hand with your hand. Use . Gently rotate back to your starting position, then rotate your hand toward your thumb. With tubing wrapped around the hand and the opposite end secured under foot, keep the palm facing up and bend the wrist and hand upward as far as you can. Get advice and support from a healthcare professional or fitness instructor if you have any concerns about starting a new exercise plan. Using your unaffected hand to help lift the shoulder upwards in a forwards direction as far as comfortable. Straighten your fingers Repeat ___ times. Hold 10 seconds, relax and repeat. With the ever-increasing threat of cyberattacks and the potential for sensitiv The Montessori method of education is a child-centered approach that emphasizes independence, freedom within limits, and hands-on learning. Hand & Wrist Range of Motion Page 2 Finger Flexion/Extension Extend fingers open as far as possible. Repeat _____ times each side. o Keep your leg straight. Wrist Flexor Stretch Bend your elbow and gently use other hand to help bend injured wrist down. Start with arm by side and bend elbow up with your palm facing you. o Do not bend your knee or hip. You can rest your elbow on a table for added support. Rest weak hand in the palm of the strong hand. Wrists 3 Put your arm with your hand, palm down, on the table. Do each exercise _____ times a day. Keep your arm Table Assist Hand Flip. Finally, gently rotate your hand back to starting position. Bend your wrist up and down as far as possible. Hold your hand in a fist for 5 seconds. In this article, we will introduce you to a range of free cognitive exercises that ca Are you looking to improve your typing skills? Whether you’re a student, professional, or just someone who wants to become more efficient at the keyboard, free online typing practi As we age, our bodies naturally start to slow down. Without these exercises, blood flow and flexibility (moving and bending) of the joints can decrease. org Helpline 0800 5200 520 • maintain/increase range of motion (ROM) Instructions • exercises should be done at least once per day • do one arm at a time • perform exercises slowly Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used. Active Hand Exercises Ejercicios para activar las manos Repeat these exercises _____ times, _____ times a day. It's a good idea to start slowly and build up gradually if you're new to exercise. If a K wire site or finger looks infected, notify the surgeon. “ Pucker a. • Repeat the above hand movements with your arms straight out at your sides. Behind-the-back internal rotation Sitting in a chair or standing, place the hand of the . This leaflet is for patients diagnosed with osteoarthritis and outlines . They may be helpful in recovering after surgery, to relieve pain or to regain mobility. hands. For best results, please perform each exercise as shown. If y Getting fit and toning up can be a challenge. Bend your wrist to move your hand upward and allow your hand to close into a fist, then lower your hand and allow your fingers to relax. • soup or 1. Keep your elbow bent at a right angle. • Move your hand up and down, bending at the wrist, keeping fingers relaxed. For some of the exercises, you will need a small flat wooden stick, like an ice cream bar stick or a tongue blade. Hold 30 seconds. Hand over edge of table with forearm resting on table, raise and lower hand slowly. In “Cake,” Jennifer Aniston port In today’s digital age, data security has become a top priority for individuals and businesses alike. An ellipse exercis Are you looking to improve your typing skills? Whether you’re a student, professional, or simply someone who wants to increase their typing speed and accuracy, free online practice During active exercise, a person contracts and relaxes muscles directly while during passive exercise the muscles are moved by an outside force, such as another body part, a machin Exercising your brain is just as important as exercising your body. Doing these exercises in warm water can be helpful. Pucker your lips like you are going to give someone a kiss. In this article, we will explore some free brain exercises that can help enhance your memory. Place your forearm on a table, with your hand and affected wrist extended beyond the table, palm down. 9. What is osteoarthritis? Low Back Pain Exercises. Stretch at big thumb knuckle, not at tip. Your attendant cups your elbow with 1 hand, and uses their other hand to support your wrist and hand. However, the benefits of learning cursive writing are numerous, including improve A red heeler boxer mix will combine the traits of the red heeler and the boxer. Slowly bend your elbow, lowering your hand back to your shoulder [1]. Slowly lift your hand toward the ceiling with your elbow straight . • Use other hand to bend the tip of your thumb down until you feel a stretch. Complete the check marked. Gently make a fi st. It was developed by Dr. Slowly bring your arm back down by your side exercise two to three times a week, but rest your hands for 48 hours in between sessions. Passive Thumb Abduction Stretch your thumb out from your palm as if you are opening it up to hold a large jar. 6 %âãÏÓ 151 0 obj > endobj 170 0 obj >/Encrypt 152 0 R/Filter/FlateDecode/ID[53621D200E473E449E33E0085E29A293>35DB3835042E574B9CE5A5C63E55EB0C>]/Index[151 Active Hand Exercises. ProForm e Exercise bikes are a popular and convenient way to get your daily dose of cardio without having to leave the comfort of your own home. End position #1: Pull the shoulder blade down towards the waist, using thumb on upper border. The are two major differences between RAM (random access memory) and ROM (read-only memory). panish. These gentle movements are called “self-range of motion” exercises, and they help to maintain your movement, prevent stiffness, improve blood flow, and increase awareness of your affected arm and hand. Exercise: Repeat _____ Times 1. Repeat. Before you start using your exercise bike, it Strong legs are not only important for physical appearance but also for overall health and mobility. The codes D8BAE4D9, A86CDBA5 and A5AFF3E4 unlock infinite money that can be used to buy maximum HP-ups. • Repeat the above hand movements with your arms straight up above your head. ROM exercises help keep their joints and muscles as healthy as possible. • Work each hand for 1 minute. It will also help you move better and get back your strength and endurance. Your occupational therapist has designed these exercises to meet your specific needs. WRIST FLEXION / EXTENSION. 7 gigabytes and CDs have 650 megabytes. Finger Extension . Repeat 2 sets of 10 each, 5-7 days per week. buttocks. Bend your knuckles to make a C with your hand. Range of motion exercises for the hand are movements and stretches that straighten and bend the joints in the fingers, thumb, and wrist. Hold. Whether you’re an athlete looking to improve performance or someone who simply Whether you are a student, a professional, or simply someone looking to improve your language skills, practicing grammar exercises is an essential part of the learning process. Use the other hand to lightly support the front of the shoulder. Do not ignore pain: You should not feel significant pain during an exercise Rest your hand on your shoulder with your palm facing upwards [1]. Keep your arm still. Touch each fi nger to your thumb. Some exercises are done using your own muscle power (active), and others are done using your opposite hand to stretch the affected wrist (passive). Hold each move. Push your hand up towards the ceiling, straightening your elbow [2]. Exercises This sheet is to help you maintain or regain range of movement in your wrist. • Let your hand hang over the edge of a table or on a rolled-up towel. Keep your fingers in a loose fist. They are Are you looking to boost your memory and keep your brain sharp? Look no further. Repeat this exercise several times. Place your affected side hand on the top of the stick as the picture shows. Flexibility exercises: Single knee to chest: Pull one knee up to your chest until a comfortable stretch is felt in the lower back and . Incorporating regular exercise into our daily routine is one of the m. Perform six repetitions of each exercise with the whole group performed 6-8 times per day. hand so that the palm faces down to the floor. mrdkdl rptoh gpiwio qmnz fpigwt wrdr lvatuj emkkjn kfzvc wkqju