TFCC tear recovery: Muscular imbalance test for Neck, Shoulder, and Wrist

TFCC tear recovery: Muscular imbalance test for Neck, Shoulder, and Wrist


The purpose of this stretching sequence
is to help patients understand that there is a muscular imbalance. Begin by
aligning and decompressing the spine. Fold forward slowly focus on the breath
to help release the spine, low back, and hamstrings. Take two deep breaths and
roll up keeping your chin tucked. Slowly move to a seated posture on the floor with your legs straight out in front of you. Fold forward reaching towards your
toes and slowly roll back until you are lying flat on the ground. Have your arms
in a relaxed position at your sides palms facing up, keeping the spine long
by slightly tucking the chin and slightly reaching with the legs then
relax. We’ll begin the sequence by alternating the hands from pronation to
supination position – take notice of any tightness or sensation in the arms and
shoulders. Start with your arms relaxed at your sides palms facing up in a
supinated position. Holding this position raise your arms until stretched overhead –
be sure to keep contact with the floor for proper alignment; pause at the top
and reverse by dragging arms back to sides while keeping supination. Please
take notice of any tightness pain or weakness in the arms or shoulders. Repeat again with palms facing down in the pronate position. Slowly raise arms
along the floor to a comfortable height keeping the palms against the floor this
will be around or just above shoulder height. You may feel tightness here or here or in the neck area please take note of any
tightness pain or weakness. In this position begin rotating the arms and
palms from pronation to supination. Next elongate your neck to one side continue rotating the arms and palms while noting any increased tension on the nerves for
about 10 seconds repeat with your neck elongated to the
opposite side. Bend your left leg and allow the body to roll to the right side repeat steps two and three in this position noting any areas of sensation repeat by bending your right leg and
allowing your body to roll to the left side. Do not force this position allow
gravity to determine how far you twist. Twisting with movements gives extra
stretch on the biceps. Please note sensation in this area. Lay on your side
with body straight, neutral neck. Bend your top leg by raising the knee to
about 90 degrees. Stretch the top arm back keeping the elbow locked here you
may feel a clicking sensation. Keeping the arms straight move the arm at full range of motion – first with the palm facing up towards the ceiling and
supination then again in pronation with the palm facing down towards the floor
note areas of tightness as well as any other sensations repeat with the neck extended back Many
will feel sensations when the arm is in this position. This is the position when
the ulnar nerve can start to light up. Repeat on the other side. Keeping this
same position lying on your side with your neck slightly extended back, top
knee is still raised to 90 degrees. Keep the top arm behind your back
with the back of your hands touching your back raise your arms slowly to
overhead, working to keep the palms facing forward in supination, then repeat
with the palm and arm in pronation. If you can complete the progressions
without any issues, repeat and add a 1 pound weight to each hand. If 1 pound can be completed without any issues you can graduate to 2 pound weights

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