OOPS REHABILITATION
HAND - STRONG

MASSAGE / TAPE / STRETCH

Perform exercises to moderate pain. Continue previous treatment for swelling if necessary.
Friction Massage for Scars

Using index finger supported by mid and thumb, rub deeply across scar or adhesions. Repeat 10x
Then move a finger width along the scar.
Repeat 5x daily.
Finger Taping
To return to sport or work, for an individual finger sprain, tape the finger to the next finger in a slightly flexed position. 
Finger Flexion and Extension Passive Stretch.
Holding the affected finger with the index and thumb of opposite hand, just below joint required to move. With the opposite hand, bend joint forward until moderate pain or full. Hold 10 seconds.
Then straighten until moderate pain or full. Hold 10 seconds.
Repeat for each painful or stiff joint.
Repeat 5x for each joint
Repeat 3-5 sets per day.
Thumb Flexion Passive Stretch
Hand on edge, curl thumb towards base of 5th finger until discomfort. Using fingers of the opposite hand, add moderate pressure.
Hold 10 seconds.
Repeat 5x.
Repeat 3-5 sets per day.
Thumb Extension Passive Stretch
Hand downward flat on table, slide thumb out until discomfort. Place thumb of opposite hand at the base of the thumb at the wrist and fingers wrapped around thumb. Using opposite thumb as fulcrum, and levering with fingers, add moderate pressure.
Hold 10 seconds.
Repeat 5 x.
Repeat 3-5 sets per day.
Tendon Flexor/Extensor glides.
Supporting forearm, slowly and gently curl fingers towards palm while bending wrist forward. Stop at mild discomfort.
Straighten fingers out and bend wrist back. 
Repeat each way 20x, 5 sets daily. 

STRENGTHENING

You can perform these exercises to moderate pain. 
Grasp 
Hold soft ball in hand. Squeeze firmly.
Hold 10 seconds. Relax. Repeat 10x.
Repeat 5 sets daily.

When easy, use firmer ball eg tennis ball. 
Finger Extensors

Rest hand face down on table, fingers hanging. Place a double loop of yellow theraband (thin rubber) over fingers. Anchoring the band with other hand, pull fingers up steadily against bands. Hold for 10 seconds. Repeat 10x.
Repeat 3 sets daily.
Finger Flexors

Rest hand face up on table, fingers overhanging. Place a double loop of yellow theraband (thin rubber) over fingers. Anchoring theraband with other hand, curl fingers up.
Hold for 10 seconds. Repeat 10x.
Repeat 3 sets daily. 
Thumb Extensor.

Rest hand on edge on table, thumb up. Place a double loop of yellow theraband over thumb. Anchoring theraband with other hand, pull thumb up steadily against bands.
Hold for 10 seconds. Repeat 10x.
Repeat 3 sets daily.
Thumb Flexors

Rest hand on edge on table, thumb up. Place a double loop of yellow theraband over thumb. Anchoring theraband up with other hand, pull thumb down steadily against bands.
Hold 10 seconds. Repeat 10x.
Repeat 3 sets daily.

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

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