aaos wrist sprain exercises pdf

8 . 18008 Bothell Everett Hwy SE # F, Bothell, WA 98012. Step on the other end. 5. 1995-2020 by the American Academy of Orthopaedic Surgeons. 2021 Hand and Wrist Examination. The most common injury is a complete tear. Play different positions or sports throughout the year to minimize overuse injury risk. AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Please turn on JavaScript and try again. Encourage to use relaxation Breathing exercise and stretching helps techniques during rest to conserve energy and recharge. "All Rights Reserved." Staying Healthy. Repeat times per day. 4 0 obj 1995-2023 by the American Academy of Orthopaedic Surgeons. Regularly incorporate strengthening and stretching exercises into their training. Leading faculty deliver cutting-edge approaches and novel techniques treating a variety of wrist and elbow conditions. Earns 50 CME per course and review techniques for demanding cases. Place a rolled towel or short object on the ground to the side of your injured foot. The countdown to AAOS 2023 March 7-11 in Las Vegas is on! Wrist flexion. 123 The Growing Spine Behrooz A. Akbarnia George H. Thompson Muharrem Yazici Ron El-Hawary Editors. Then lower your wrist slowly to a count of 5. 1. Basics handouts can be printed and used as they areor they can be easily customized with your practice logo and contact information. 2 . /Height 196 /Type /XObject Forearm supported on a . Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. After an injury or surgery, an exercise conditioning program can help you return to daily activities and enjoy a more active, healthy lifestyle. 13-14). <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.32 841.92] /Contents 4 0 R/Group<>/Tabs/S/StructParents 1>> About AAOS. Repeat 2 to 4 times. Keep track of your childrens and family members medical care, view upcoming appointments, book visits and review test results. Step on the other end. buttocks. These exercises are designed to improve the movement in your wrist. Third Edition Editors Behrooz A. Akbarnia George H. Thompson . Bend back your wrist, pointing your hand up toward the ceiling. aaos wrist sprain exercises pdfmiss kitty black ink crew net worth aaos wrist sprain exercises pdf. Click in the upper righthand corner of page 1 of the handout to upload your practice logo from your files. Hold for 10 seconds, then relax your fingers to your palm. You could not without help going afterward books accretion or library or borrowing from your links to admittance them. Copyright 1995-2021 by the American Academy of Orthopaedic Surgeons. For information on the licensing of OrthoInfo Basics for institutional use, please contact us at [email protected]. The Growing Spine Management of Spinal Disorders in Young Children. 3. Then bring the uninjured foot over the object and stand on both feet. This occurs when the wrist is bent or twisted forcefully, such as caused by a fall onto an outstretched hand. Wrist Ulnar and Radial Deviation With forearm supported on table and wrist over With hand flat on table, slide hand side. Begin with your thumb positioned outward. This website and its contents may not be reproduced in whole or in part without written permission. 100 questions/10 CME. periods. Follow-up care is a key part of your treatment and safety. Check in on family members who need extra help, all from your private account. 8 0 obj NEW 2022 Orthopaedic In-Training Examination for practitioners. Bend your elbow to 90o and keep it against your side. fist, and then relax hand down with fingers . wrist Your injury A sprain means that you have an injury to some of the soft tissues that support a joint, such as ligaments. Next, stretch the hand back by pressing the fingers in a backward direction. You should never feel any pain. /AIS false A "sticking" or "stop-and-go" sensation in the thumb when moving it. Step on the other end with the foot opposite the hand holding the band. Lean your body weight forward. /Type /ExtGState Rotator Cuff and Shoulder Rehabilitation Exercises. After an injury or surgery, an exercise conditioning . 1. Follow the instructions below to add your logo and practice information to a Basics handout: 1. Like allOrthoInfocontent, Basics are developed and peer-reviewed by orthopaedic surgeons. It provides them with the necessary information to examine, treat, and manage common acute injuries and illnesses. << The countdown to AAOS 2023 March 7-11 in Las Vegas is on! Home; Services; New Patient Center. This leads to pain and tenderness around the elbow. Register today! 1995-2023 by the American Academy of Orthopaedic Surgeons. Bring thumb across palm, bending both thumb joints. New Patient Forms; 2014 Jan;39(1):156-67. doi: 10.1016/j.jhsa.2013.07.010. Trauma Update in Tactics and Techniques. AAOS and thousands of orthopaedic professionals from around the globe are getting ready to convene next week in Las Vegas for the 2023 Annual Meeting. De Quervain syndrome is mucoid degeneration of two tendons that control movement of the thumb and their tendon sheath. Learn more about ourwebsite privacy policy. Move just your foot and ankle, not your leg. Request PDF | Dual mobility prosthesis for trapeziometacarpal osteoarthritis: results from a prospective study of 55 prostheses | This prospective study evaluated outcomes after trapeziometacarpal . A sudden twist of your arm that over-rotates your wrist can also cause a TFCC tear. Thumb lifts. 2. An anterior cruciate ligament injury occurs when the anterior cruciate ligament (ACL) is either stretched, partially torn, or completely torn. Grasp one end of an exercise band with your palm down. Exercise Sheets - Arthritis & Osteoporosis New South Wales from the American Academy of Orthopaedic Surgeons. Resident Orthopaedic Core Knowledge (ROCK), The Bone Beat Orthopaedic Podcast Channel, All Quality Programs & Practice Resources. The Journal of the American Academy of Orthopaedic Surgeons. Open Reduction and Internal Fixation of Scaphoid Fractures. All material on this website is protected by copyright. /Length 9 0 R Gently bring your chin toward your chest. Verywell / Ben Goldstein. Guideline Overview - Management of Distal Radius Fractures. Exercises You should try to do these exercises three to four times a day; you can start them immediately. You should feel this exercise at the back of your upper arm Equipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. discharge. 2. %PDF-1.5 Earn 65 CME and learn with AAOS resources - 7 topic areas available. Make a full fist; return to a straight hand. Repeat 8 to 12 times. All rights reserved. 100 questions/10 CME. Ortop Traumatol Rehabil. Cop 15215 cadem urgeons. Copyright 1995-2021 by the American Academy of Orthopaedic Surgeons. The exercises may be suggested for a condition or for rehabilitation. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. 'O' Exercise. Slowly bend your wrist outward and toward your knee for a count of 2. Keeping your wrist straight, roll your palm inward toward your thigh for a count of 2. Thumb flexion. New Sections on ROCK: Foot & Ankle and Oncology. Your privacy is important to us. Stop by Room 503 on March 8, between 9:00 a.m. and noon, to help us bring the faces of AAOS to life. Maintaining this position, straighten the middle and end joints of all of your fingers. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Get started today and develop a core foundational knowledge aligned to your needs. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. After an injury or surgery, an exercise conditioning program can help you . watford town hall vaccination centre contact. You have sprained your wrist joint but you do not have . Wrist extension and flexion Palm turning exercise Opening and closing fist Please talk with your. endobj Hold the stretch for at least 15 to 30 seconds. >> Repeat steps 1 through 5, but this time extend your affected arm in front of you with your palm . Then place your forearm on your thigh with your affected hand and wrist by the inside of your knee. JFIF d d Ducky d Adobe d , 4 0 obj They can range from mild to severe, depending on how much damage there is to the ligaments. <>>> If the condition goes too long without treatment, the pain may . 70+ titles based on real patient cases and recent JAAOS articles. This website also contains material copyrighted by third parties. /SMask /None>> About OrthoInfoEditorial Board Our ContributorsOur Subspecialty Partners Contact Us, Privacy PolicyTerms & Conditions Linking Policy AAOS Newsroom Find an FAAOS Surgeon. Acute and Emergency Care in Athletic Training - Michelle Cleary 2019-03 Acute and Emergency Care in Athletic Training is an invaluable text for students in athletic training programs. About OrthoInfoEditorial Board Our ContributorsOur Subspecialty Partners Contact Us, Privacy PolicyTerms & Conditions Linking Policy AAOS Newsroom Find an FAAOS Surgeon. stream Finkelstein stretch. !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!#0|\k}L45aSAY;)oq2>f;lcu F|s>[z4C[smdugxsODEq{Iw1]3 3rh{~I6 [nj)rj%jV-?NY \Zz. Treatment consists of passive exercises, such as stretching the foot into plantar flexion. Hold for 15 to 30 seconds. Take a second look at these top sellers and save 25% + free shipping! Here are a few other stretches for you to try. Stand with your back 10 to 12 inches away from a wall. Hold for 20 seconds, then slowly straighten your neck and do the same on the right side. Aaos Low Back Pain Exercises Pdf Low Back Pain. Be sure to keep your pelvic bones on the floor throughout this . The must-attend orthopaedics event of the year is headed to Las Vegas March 7-11, live and in-person. All rights reserved. Behrooz A. Akbarnia George H. Thompson Muharrem Yazici Ron El-Hawary Editors. This information is provided as an educational service and is not intended to serve as medical advice. This website also contains material copyrighted by third parties. Sign up for the annual Resident Bowl at AAOS 2023 in Vegas (sponsored by 3M Healthcare). _60/"{>b,{qKb[!2m//"zUXXq8@eG+U_$@Ih-:-Xch>Qk0$KIr4~! Keep your wrist straight, rotate your forearm to turn your palm down (to face the floor) then up (to face the ceiling). Difficulty moving the thumb and wrist when doing something that involves grasping or pinching. /Creator ( w k h t m l t o p d f 0 . Access is free to residents! The patient might be more successful in completing activities with rest periods. endobj Start each exercise slowly. /SA true This information is provided as an educational service and is not intended to serve as medical advice. Finger and hand openers. Sit leaning forward with your legs slightly spread. Opposition stretch. Symptoms can come on gradually or be noted suddenly. Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise 10 circles. A wrist sprain occurs when the strong ligaments that support the wrist stretch beyond their limits or tear. All rights reserved. The Growing Spine Management of Spinal Disorders in Young Children Third Edition. Tips . Do 3 sets. Henry MH. Then slowly move your wrist back to the starting position to a count of 5. Question Is recovery after distal radius fracture managed with casting vs surgery different in patients stratified by physiologic vs chronologic age?. Logos can be in JPEG or PNG file format. 1. /CA 1.0 2. Keeping your wrist straight, roll your palm outward and away from your thigh for a count of 2. /SM 0.02 Loeffler BJ, Green JB, Zelouf DS. The American Academy of Orthopaedic Surgeons (AAOS) provides education programs for orthopaedic surgeons and allied health professionals, champions and advances the highest quality musculoskeletal care for patients, and is the authoritative source of information on bone and joint conditions, treatments and related issues. musculoskeletal system includes diagnosis of injury or disorder, treatment including surgery, . "American Academy of Orthopaedic Surgeons" and its associated seal and "American Association of Orthopaedic Surgeons" and its logo are all registered U.S. trademarks and may not be used without written permission. 774{9#C&p-G. Resident Orthopaedic Core Knowledge (ROCK), The Bone Beat Orthopaedic Podcast Channel, All Quality Programs & Practice Resources. "American Academy of Orthopaedic Surgeons" and its associated seal and "American Association of Orthopaedic Surgeons" and its logo are all registered U.S. trademarks and may not be used without written permission. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. Tendon gliding. "All Rights Reserved." Then place your forearm on your thigh with your affected hand and wrist by the inside of your knee. Soap Note Example Ankle Sprain Pdf below. /Title () Findings This secondary analysis of the Wrist and Radius Injury Surgical Trial demonstrated that older adults with high preinjury activity levels and few comorbidities had clinically significant improvement in short-term patient . Rotator Cuff and Shoulder Conditioning Program, Therapeutic Exercise Program for Epicondylitis (Tennis Elbow / Golfers Elbow). %PDF-1.4 Tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis) are painful conditions caused by overuse. Over time, the forearm muscles and tendons become damaged from repeating the same motions again and again. Wrist Sprain . If you have questions about a medical condition or this instruction, always ask your healthcare professional. Medical Review:Adam Husney MD - Family Medicine & E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine. . Ease off the exercises if you start to have pain. 2006-2022 Healthwise, Incorporated. Explore hundreds of Surgical Procedures and Techniques Learning Modules on the online learning platform at learn.aaos.org! About OrthoInfoEditorial Board Our ContributorsOur Subspecialty Partners Contact Us, Privacy PolicyTerms & Conditions Linking Policy AAOS Newsroom Find an FAAOS Surgeon. Here are some examples of exercises for you to try. X. from the American Academy of Orthopaedic Surgeons. A fall or other injury that fractures your radius can also tear your TFCC. About OrthoInfoEditorial Board Our ContributorsOur Subspecialty Partners Contact Us, Privacy PolicyTerms & Conditions Linking Policy AAOS Newsroom Find an FAAOS Surgeon. SHOULDER RANGE OF MOTION EXERCISES Johns Hopkins Division of Shoulder Surgery Department of Orthopaedic Surgery Created 9/26/2017 Edward G. McFarland, MD Jorge L. Rojas, MD Marcy Beard, PA Introduction: These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion. Slowly bend your wrist outward and toward your knee for a count of 2. You will be told when to start these exercises and which ones will work best for you. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. Following a well-structured conditioning program can also help you return to sports and other recreational activities. Lie on your back. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. 3. This website also contains material copyrighted by third parties. Click here to view and download this handout. Wrist extension. On occasion, there is uneven movement or triggering the thumb with radial abduction. Educate the home A safe home environment reduces the environment before risk of falls and injury. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. /Subtype /Image Build your critical thinking and problem-solving skills and test your understanding of key concepts in topics across orthopaedics. Call us at (425) 485-6059. All rights reserved. Bend& straighten thumb tip only. Object pickups. This book speaks to students in coaching, exercise science, recreation and teacher education, for learning what to do as . /ColorSpace /DeviceRGB endobj With or without treatment, the deformity usually resolves by age 3-6 months. Patient Rights & Protections Against Surprise Medical Bills. Searching for codes has never been easier with Code-X. Move into stretches gently. Repeat with your opposite knee. Swelling generally appears within a couple of hours. There are two main causes of TFCC tears: Injury: The force of falling on your hand or wrist can tear your TFCC. Copyright 1986-2015 McKesson Corporation and/or one of its subsidiaries. Slowly bend your wrist upward for a count of 2. curl the wrist and fingers towards the body. Explore videos in Hand and Wrist topics, including Bony Procedure, Neurovascular, Physical Exam/Anatomy, Soft Tissue, Surgical Exposure, Complications, and more. Basics handouts may be printed by AAOS member surgeons for individual use with their patients, but are not intended for institutional use. from the American Academy of Orthopaedic Surgeons. moist warm towel, or using a heating pad. Education / J Hand Surg Am. then, extend the hand away from the body to feel a stretch in the wrist. Grasp one end of an exercise band with your palm down. Do _____ sessions per day. brc5ef'G) !1AQaq"2BR#br3$Cc%Ss4D ? 1 0 obj Then slowly move your wrist back to the starting position to a count of 5. /ca 1.0 <> All material on this website is protected by copyright. Repeat these ten times each: 1. Popular Topics Recovery. <> 3 0 obj Repeat _____ times each side. Do 2 to 4 times on each side. The early goal of a therapeutic exercise program is to promote muscle endurance and improve resistance to repetitive stress. Meet the AAOS -- Mission & Vision AAOS Leadership Strategic Direction Governance COVID-19 Member Resource Center Diversity & AAOS Corporate Engagement Join the AAOS Team Newsroom Brand Resource Center For Patients & Public About the AAOS. windows terminal run powershell as admin; hydro flask flint shell; duniway hotel room service menu; aston apartments chicago Symptoms of de Quervain tenosynovitis include: Pain near the base of the thumb. Educate patients about distal radius fractures and other hand & wrist topics at OrthoInfo. Click in the upper righthand corner of page 1 of the handout to upload your practice logo from your files. "American Academy of Orthopaedic Surgeons" and its associated seal and "American Association of Orthopaedic Surgeons" and its logo are all registered U.S. trademarks and may not be used without written permission. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. 2008 Jun;16(6):320-9. finally, bend the elbow and raise the hand upwards. View your health information including your medications, test results, scheduled appointments, medical bills even if you have multiple doctors in different locations. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. 5) Strengthening and stabilizing the neck: To regain/maintain good posture, your neck needs the support of neck, shoulder, and trunk musculature. Wrist Flexion & Extension 2. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely. If you experience any pain or numbness after or during these wrist releases below, seek medical attention. It's also a good idea to know your test results and keep a list of the medicines you take. For strengthening the trapezius, try an exercise called a . Sit leaning forward with your legs slightly spread. Extend the arm with the affected wrist in front of you and point your fingers toward the floor. Copyright 1995-2021 by the American Academy of Orthopaedic Surgeons. Wrist range of motion exercises Range of motion exercises require simple movements of the wrist. 2 0 obj Enhance your ability to diagnose and manage common hand and wrist problems. Arrange for physical . Rotator Cuff and Shoulder Conditioning Program, Rotator Cuff and Shoulder Rehabilitation Exercises. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. Massage. Click on a handout below to view or download it. Step on the other end. You may do the strengthening exercises when stretching is nearly painless. Wrist extensor stretch 1. Tennis elbow (lateral . /BitsPerComponent 8 endobj Bring thumb out to the side and then back in Grasp one end of an exercise band with your hand facing toward your other thigh. Pdf Getting the books Essentials Of Musculoskeletal Care 4th Edition Pdf now is not type of inspiring means. You may do the stretching exercises when the sharp wrist pain goes away. Put a rolled towel or foam roller under your ankle. Join us March 9, 5:00 to 7:00 p.m., to connect with employers and learn about career opportunities. Text Size:general jonathan krantz hoi4 remove general traits. 3. Available in PDF, EPUB and Kindle. Performing targeted exercises and stretches can help to . Repeat 2 to 4 times. Bend back your wrist, pointing your hand up toward the ceiling. This information is provided as an educational service and is not intended to serve as medical advice. Getting started. Start with the fingers extended straight out. Earn 8 CME credits. << }'~$]sFaD2pR ,ep!5VIg=`5k 8) This website also contains material copyrighted by third parties. [/Pattern /DeviceRGB] Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. American Academy of Orthopaedic Surgeons. stream This online 1) Grasp one end of an exercise band with your palm up. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in "All Rights Reserved." Paper or towel grasp. endobj This is an utterly simple means to specically get lead by on-line. Place your cursor in the shaded box at the bottom of page 4 of the handout to type in your practice name, contact information, and web address, as shown here: 4. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. See your doctor. Lubiatowski P, Romanowski L, Spawski R, Manikowski W, Ogrodowicz P. Treatment of injury of the triangular fibrocartilage complex (TFCC). 1 0 obj Register now! These printable PDF handouts address the most common musculoskeletal conditions and treatments in plain, straightforward language written to maximize reading comprehension. Click on a handout in the Basics library above to download it and save it to your files. Slowly bend your wrist as far as you can from side to side. Radial abduction of the thumb is painful. 1 2 . Wrist radial deviation . repeat the exercise. Recovery. 2. 191 Videos. Enhance your ability to diagnose and manage common hand and wrist problems. Properly warm-up and cool-down before and after athletic activities to prepare the body and help it recover. Hand/finger tendon glide. In rare instances, it may be necessary to use plaster casts to help with manipulation and positioning. Following a well-structured program will help you return to daily activities, as well as sports and other recreational pastimes. 4. Finger stretches. Make sure to keep your wrist straight during the exercise . Step on the other end with the foot opposite the hand holding the band. Following a well-structured conditioning program will also help you return to sports and other recreational activities. All material on this website is protected by copyright. The countdown to AAOS 2023 March 7-11 in Las Vegas is on! 6) the edge, lift hand up with fingers resting in a Repeat 8 - 10 times, 3 - 4 times per day. Each time you increase the weight, start again at 3 sets of 8 repetitions. Rotator Cuff and Shoulder Conditioning Program. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This results in pain and tenderness on the thumb side of the wrist. Education by Specialty Area / Care instructions adapted under license by your healthcare professional. Injury-Free Running, Second Edition - Tom Michaud 2021-06-15 This no-nonsense guide shows you how an understanding of anatomy and biomechanics, coupled with the latest strengthening exercises and rehab protocols, can keep you running injury-free for a long time to come. Log in at video.aaos.org to view the Orthopaedic Video Theater collection, and discover more ways to submit videos and get published faster! Recovery. Make appointments at your convenience, complete pre-visit forms and medical questionnaires and find care or an emergency room. from the American Academy of Orthopaedic Surgeons. Symptoms include pain, an audible cracking sound during injury, instability of the knee, and joint swelling. Each time your foot hits the ground while running, an Wrist & Forearm Active ROM Exercises. Hold 10 seconds Repeat 10 times. Forearm instability. slide 5 of 6, Resisted forearm pronation, E. Gregory Thompson MD - Internal Medicine. Then place your forearm on your thigh with your affected hand and wrist in front of your knee. Orthopaedists can specialize in certain areas including: foot and ankle, hand and wrist, hip replacement and reconstruction, knee replacement and reconstruction, orthopaedic oncology, orthopaedic trauma, pediatric orthopaedic surgery, shoulder and . All rights reserved. Hold each position for about 6 seconds. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Physical Therapy for a Wrist Sprain - Information, Exercises, and More. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. Low Back Pain Exercises. Hand & Wrist Education Resources, Gregory Gallant, MD, MBA, Editor-in-Chief. Residents! >> Swelling near the base of the thumb. Thumb AROM Home Exercise Program Hold each stretch for _____ seconds Repeat _____ times Do ____ times per day Use opposite hand to stabilize thumb. << Grasp one end of an exercise band with your palm down. Specific exercises to stretch and strengthen the muscles attached to the injured tendon will help with the healing process. Thumb flexion/extension. Lay hand flat on a table. Save the handout to your files. Copyright 1995-2021 by the American Academy of Orthopaedic Surgeons. Epub 2013 Dec 6. MyTuftsMed can be accessed online or from your mobile device providing a convenient way to manage your health care needs from wherever you are. Then slowly move your wrist back to the starting position to a count of 5. Repeat steps 1 through 5, but this time extend your affected arm in front of you with your palm .

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