EXERCISES TO MAKE YOUR HANDS LESS TENDER

Hand injuries can often be very tender.  Unfortunately, this tenderness does not always go away by itself. It is important to begin to touch the scar to help it become more ‘normal’ and less sensitive.

It is normal for these exercises to be somewhat uncomfortable while doing them or shortly afterwards. If the exercises are too painful, try using less pressure. If that does not work, then give yourself a several hour break and try again.

PERCUSSION (Tapping):

1. Tap lightly on the area of your hand that is tender. You can tap on the sensitive area with a fingertip of your other hand or with a light object such as a pencil.

2. Find the spot that is the most tender.

3. Begin to tap rapidly (2-3 times a second), lightly and continuously on the most tender area for 3minutes.

4. Take a minutes rest and begin again

This exercise should be done as many times as possible during the day. It can take many thousands of taps to really change the tenderness in a sore area.

FRICTION MASSAGE:

The goal of friction massage is to STRETCH the scar tissue beneath the skin.  Do this exercise without cream in order to be able to stretch the skin well.

1. Place a finger tip of your other hand against the central area of the scar.

2. Press firmly against the scar and without sliding, gently but steadily push the skin to one side as if you were trying to slide the skin off of the bone. Hold this position for 5 seconds.

3. Briefly relax and then repeat this manoeuvre in another direction. Make sure you attempt to slide the skin in all directions.

 
 

The Hand to Elbow Clinic
29a James Street West
Bath BA1 2BT

Tel 01225 316895
Fax 01225 484949
info@handtoelbow.com
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