<%@LANGUAGE="VBSCRIPT" CODEPAGE="1252"%> Introduction to Stretch Program for Hand and Arm Pain Introduction to Stretch Program for Hand and Arm Pain

For best results in shoulder arm and hand pain rehabilitation program we apply compression, we massage, we stretch, followed by range of motion.

Muscles with active or latent trigger points may need frequent breaks and frequent stretches. For very active muscular trigger points, you may need to go through the full protocol: compression, massage, and stretch as much as 20 times per day. For latent or less active areas you may only need to perform the protocol 4 times per day.

The Shoulder Hand and Arm Pain program by itself can be used to prevent further trigger point actuation and pain.

To enhance the effectiveness we can: Remember vary the stretch angle so you can get more of the muscle fibers.
29 Muscle Groups that Cause Shoulder, Hand and Arm pain

Range of Motion Stretch Program for 29 Muscles
1. Thumb Muscles and Ligaments
2. Biceps
3. Brachialis
4. Coracobrachialis
5. Deltiod
6. Finger Extensions
7. Hand and Finger Flexors and Pronators
8. Hand Extensors/Brachioradials/Supinator
9. Infraspinatus
10. Deep Hand Muscles (Interossei)
11. Latissimus Dorsi
12. Levator Scapula
13. Palmaris Longus
14. Posterior Cervicals (9 group muscles)
 15. Rhomboids
16. Scalene
17. Serratus Posterior
18. Subscapularis
19. Supinator
20. Supraspinatus
21. Teres Major
22. Teres Minor
23. Trapezius
24. Triceps Brachii
25. Serratus Anterior
26. Pec Major
27. Pec Minor
28. Sternalis
29. Subclavius


Example:
# 14 Posterior Cervicals

Keep your chin tucked in, pull head forward and turn your head slowly to the left pull. Turn your head to right pull.

Try to vary the position of your chin as you do this exercise so as to better stretch all of the muscles in the back of your neck.

15. Rhomboids
Give yourself a big hug and press with a tennis ball on the Rhomboids major and minor.
#16 Scalene
To start, tip your chin in and move your head back.

You may stretch the Scalenes while standing, sitting or lying down. You can do it at any time of the day, while driving, working or while just lying in bed. Since warm water can be so helpful to relaxation, it is ideal to stretch while taking a shower and training the water on your Scalenes.

To stretch while standing, always remember to anchor or pull down on the side you are streching in order to acheive a really good stretch. To stretch the right Scalenes while standing, use a stretch strap or rope held in your right hand. Step on the strap so your right arm is pulled down (anchored) slightly or anchor by placing right arm and hand behind and across lower back.

Place your left hand over your head and cover your right ear. Using the left hand, pull your head slowly down towards your left shoulder. Breath, relax and feel the muscles in the side of your neck stretch. Now vary this stretch by looking up slightly as you do it, and then repeat while looking slightly down.