Esports Healthcare: Gamer Stretches (Cooldown)
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- Опубліковано 18 жов 2024
- Esports Healthcare® - Achieving greatness through wellness
Following any gaming session, the Gamer Stretches help protect your muscles and joints from injury. This comprehensive program includes stretches for all the muscles and joints involved in gaming from your fingertips to your elbows.
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0:07 - Introduction
0:24 - Prayer Position Stretch
0:43 - Supinated Flexor Stretch
1:04 - Reverse Prayer Position Stretch
1:23 - Pronated Extensor Stretch
1:43 - Thumb Adductor Stretch
2:04 - Joint Distraction
2:43 - Wrist Distraction
3:00 - Thumb Extensor Stretch
I really appreciate the warm up and the cooldown stretches! I am typing with 10 fingers on a keyboard for multiple hours a day and these exercises keep my hands healthy. I think these cooldowns and warm ups are really important for everyone working on a PC / keybpard a lot, to keep the hands healthy for a long time
Thank you for this comment, and thank you for your support!
@@EsportsHealthcare I have a question I always use the warm up video before I play. If my fingers still hurts can I use this cooldown before I play too
Hey I just wanna say thank you. I realized its all fun and games till you got hand pain and its hard to play the things that you love. These stretches and exercise help greatly.
Glad we could help!
I’m not dealing with pain, rather I was looking for a “proper” way to stretch my hands before gaming.
This information was FAR greater than anything I came up with.
Appreciate the video bud. Hands feel great now.
Thanks :)
That’s what’s up 🙌 happy this helped!
I am recovering from a galeazzi fracture on my left arm due to a mtb accident. This after I had severely dislocated my wrist in an accident earlier last year--two bad dislocations in one year. Physical therapy had me doing all the same stuff you guys do in this video. I did phys therapy for about 3 months and haven't gone since (cost) and haven't been doing my stretches but started again because of your videos. My other wrist has been hurting from playing Switch on the pro controller and I found you guys searching for gamer wrist stretches. This stuff works!
i want to say thank you as i recently switched to claw grip and this has made me complete my journey pain free :)
That's great to hear! Glad we can help!
I switched to claw over a year ago n never had pain, but yesterday I started gettin slight pain on my pointer finger knuckle
A tip for if you don't feel much stretching with the reverse prayer position or pronated extensors stretch: try making a fist instead of having straight fingers.
Yes! That will definitely increase the intensity
Another solid video! I really like what you're doing here. Keep it up and I think more people will find these helpful over time.
Thank you!
Wanted to let you know how instrumental these stretches have been in rehabilitating my gamer’s thumb. Appreciate the great advice!
That's awesome -- glad to hear it has helped you!
Thank you! Format of the videos is perfect!
Having strained the mouse a little too much on the games, I had dequervain's tendonitis and ulnar nerve compression for 3 months, very useful exercises to prevent a relapse, thank you again!
What pain were you feeling originally? I've had pain in my fingertips and knuckles but I haven't found out if it's tendonitis, carpal tunnel, or something else yet.
@@GreenMachineOG Originally, my pain was declared at the base of the thumb on the Thenar eminence, then I slowly lost mobility on the thumb / forefinger clamp until I had partial paralysis, and where things went really started to degrade. I also had quite a lot of pain at the base of the wrist up to the first third of the forearm. The only real treatment when you are "suffering" from severe pain according to my doctor is to put it to total rest with a splint which also supports the thumb. Also, it is the subject of a lot of controversy, but mesotherapy has helped me a lot in the long term. In the end, the exercises were only useful for rehabilitation and to work on the endurance of my tendons / muscles.
This kind of problem makes us think about our way of life a lot, and often leads to change our habits :)
Hoping I could answer you the best that I could.
@@GreenMachineOG And yeah, I just forgot the most important thing, don't wait any longer and go to your doctor, he'll be able to figure out what's wrong.
I had waited too long, I paid the price :)
@@todd6503 Damn sorry things got so bad for you :( thanks so much for explaining your situation. I went to a doctor a few days ago but he basically said "I don't know what's wrong, come back in a few weeks after wearing splints at night". Could be a dozen different things for me and after 2 months of pain I'm really trying to figure out what it is exactly. Hope you've been feeling better recently
These helped alot. I’ve had alot of free time on my hands of recent and got me a Xbox Series S and have been gaming for longer then I normally do and I noticed my wrist started feeling weird and my grip on the controller was feeling off. These helped alot!
Clear and simple, much appreciated efforts, thank you.
Happy to help!
Thank you for helping, this is something I had to search . After trying all the excercise I realised my hands have poor flexibility.
I don't even understand why you have those low count views, it doesn't make any sens ,There is now according to Mr. Google more than 2.5 billion active gamers around the world and only 12k people saw this vid?! Thanks for you effort although thats some words but i truly appreciate all of your organisation efforts.. ❤❤❤
Comments like these are the best. We deeply appreciate your support, and more specifically, we appreciate that you took the time to comment these kind words. Thank you!
@@EsportsHealthcare This video alone i think i saw it over 30 times now, I come over sometimes to make sure i didnt forget one of the exercises, Cant say enough but Thank you veeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeery much again..
Most ppl are reactive to symptoms and not proactive. Like me, I noticed some soreness with the wrist after a long sesh so I looked up some stretches. Though it's wise to keep your wrists in good condition and not get carpal
I thought cracking you knuckles is what caused joint pain now I know great video
We wrote about that, specifically. Check it out: esportshealthcare.com/chiropractic-and-gaming/#Joint_cracking_or_popping_sensation_during_an_adjustment_procedure
what are the benefits of joint distraction? and is it bad to do it often? i have a habit of doing it randomly throughout the day
I needed a video like this
Glad you found us!
I have a question I always use the warm up video before I play. If my fingers still hurts can I use this cooldown before I play too????????????????
awesome stuff! do you recommend the cooldown after every long gaming sesh?
If you never got your answer.. then I would say yes
This helped a lot thinks I play lots of fighting games lol
That's great! Be sure to check out our warm-up, too!
If any of these makes you feel pain in your wrist, is that ok or should you do something about it?
Stretches should not be painful. It's okay to feel a mild discomfort but not pain. If it hurts, try doing the stretch with less intensity. If it STILL hurts, then stop doing them and consult a health care provider: chiropractor, physical therapist, your primary care physician, etc.
Thank you a lot for the help
so I'm not an esports gamer, but I work a lot with my hands as an artist and also play action games like Monster Hunter. Holy crap your exercises are so good, legitimately have helped me more than videos not relating to gaming at all
These videos are a massive help
That's awesome! We're thrilled this has been helpful
@@EsportsHealthcare I play alot of cs and valorant and recently started getting some wrist pain. Been doing your warm up and cool down and its slowly helping the pain go :)
Hi! So, I try to do the warm up and cooldown daily and I have a few questions.
For the stretch at 0:32, do the bottom of my wrists have to always be touching? I feel like my bone structure or something is weird and it doesn't let me go super far.
And, what stretches should I be doing in the middle of long sessions? Should I be repeating the warmup stretches?
For the prayer stretch, you should keep your palms together for the full motion. You may not be able to achieve the same range of motion seen in the video; rather, you only need to feel a gentle stretch in the muscles of your forearms.
For mid-session, I don't ever recommend stretching as research has shown static stretching (like those shown in this video) can decrease nerve conduction, muscle elasticity, and muscle contractile velocity. In other words, it may decrease your performance.
For mid-session, I recommend performing moves from our warm-up--dynamic movements to release tension and improve blood flow without risking a decrease in your performance.
Warm-up: ua-cam.com/video/degYaAE0Ehs/v-deo.html
@@EsportsHealthcare Thanks, y’all are awesome :)
Thank you very much
thank you bro I workout and game for over half of my day ussauly so you can imagine the side effects of that
Happy to help!
@@EsportsHealthcare :)
How can i improve my index speed( for pistol and semi auto gun)? I have 5.6 click per second and i would improve. I use hand grip and rubber band to train it
Is it normal to one day just develop pain? I'm disabled so I do spend a fair amount of time of my computer, but just this week I noticed a dull ache in my palm, it feels like the ache is in between my second and third knuckle on the top of my palm and this wasn't something that had hurt over time and got gradually worse, it's almost as if someone flipped a switch. I pretty much only play FPS games, and I play Kovaaks quite a bit but only in short sessions.
I know the best advice is to go to your doctor, but I don't have a great relationship with my local doctor as last time I went to see him for pain elsewhere he said I should "google some stretches", and It turned out I had a tumour in my femur and I ended up losing it :-| So I just wondered really is it normal for it to just come on really suddenly?
In the mean time I've been doing your stretches and I do think they've provided some relief, so thank you!
Very cool, man! I ventured out into doing a Top 5 Wellness (mental & physical) Tips for Gamers. I’m glad to know there are more and more resources to help people out!
On another note, think it would be a fun collab to come on as a guest for the Running & Gaming series? 🚴 🏃 seems like something you might be able to get into!
I'm not familiar with the Running & Gaming series -- could you send me some information about it (contact@esportshealthcare.com)?
Also, if you've already done your Top 5 Wellness Tips, I'd love to see it. Could you send that, as well? If not, I hope our information here on UA-cam, or the information on our website (esportshealthcare.com/) can be useful for you to build your Top 5 list.
@@EsportsHealthcare it’s on my channel :)
I’m 4 episodes in, if you just click it you’ll see they’re some of the more recent videos. I’ve taken on Ninja Gaiden, Contra, and Battletoads while running at the same time lol we secured an NES to the back of a bike, with a front and backpack on my friend that’s pedaling to carry all the stuff along with it! I can email it as well if you want, but you’ll see it immediately!
I made the Top 5 Wellness tips about half a year ago, as I was trying to achieve reasonable balance myself.
But yeah, so we did contra 2 player while running for episode 2, and if you’re interested maybe we could choose a game this spring if you thought about coming on! :) looking forward to seeing what you think, friend!
Thanks
Happy to help!
Bro, im scared to do that pull thing
Hey I have a question. I want to do this too, but can I do it to much? I want to do the warm-up before I play, after two hours some hand exercises out of your other vid and at the end after I finished I want to do the gamer cooldown. I‘m worried about if I do these everyday that it is more bad than healthy for my hand, bc I stretch it to much or something like this. I just want to make sure that it is not bad if I do this, before I do it. Thank you for the video btw. 🙂
You should be able to perform this stretch routine each day following a gaming session without any issues. Overstretching is possible if the stretch intensity is too great. When you start, keep it light and see how it feels. Then, if you feel the need, you can increase the intensity a little bit. Most importantly, stretches should only be performed to the point of mild discomfort -- NEVER pain! If anything hurts for any reason, stop performing them and speak to your doctor.
@@EsportsHealthcare Thank you so much. I will practice all ur routines, but I will start it not intensive. I hope you will do more vids like this. For back and shoulder or stuff like this. It‘s just a idea. have a great day. 👍🏻
@@sneanx8882 we're planning to do more exercise-intensive content
My wrist now feels better than before I aim trained for an hour.. (yes I know an hour is too much)
For the stretch at 0:52, what if I can’t face my palm directly upward with an outstretched arm? It tends to be tilted inward at about 45 degrees, so when I bend my wrist down, my fingers point outward. Should I add a little bit of rotation force to the stretch?
Does this help with a ps5 left hand claw fortnite player?
I’ve noticed my hands and wrist are a lot tighter than yours. If I do these daily should my hands get more loose?
It’s possible, but there are some other factors that may inhibit mobility that stretches do not address. If you perform stretches and don’t see improvement in mobility over a couple weeks, there may be other issues than just hypertonicity (tight muscles).
the last one is very painful for some reason, especially with the right wrist
I recommend you speak with your doctor about the issue. For now, you can read our post on gamer's thumb: esportshealthcare.com/gamers-thumb-de-quervain/
Does these exercises prevent gamers thumb or helps with the pain ?
These stretches may aid in pain relief or injury prevention; however, we have a specific video for injury prevention and a separate warm-up video which can further aid in injury prevention.
Oh ok thx
Thx a lot my pain has went down a lot basically nun at all
Is there any stretch’s that’s for the bottom wrist my wrist feels numb on the bottom part but where it’s numb it’s a little more on the right side if you know what I’m saying that’s all I can get to specific rn
I don't know what you mean by "bottom wrist" -- if you could provide more specific indications (e.g., palm side, back of the hand, thumb side, pinky side), perhaps we could provide some more information.
@@EsportsHealthcare sorry my bad I meant under my wrist
@@EsportsHealthcare But it’s ok now I did some of ur stretches and it worked
Oh, well that's great! Glad it helped!
if I already suffer from certain diseases like thumb pains this can help or if i do this my thumb can get worse? Thank you.
My official advice is: if something hurts, do not do it. Also, speak with your doctor/health care provider about any pain/ailment you're experiencing.
For the exercises, you'll need to speak with your health care provider to determine specific recommendations for therapeutic exercise as treatment for a diagnosed condition. It's not appropriate for me to make this recommendation for you. I'm sorry I can't help further!
@@EsportsHealthcare i already speak with my health care he said that i have a dequervain problem on my left hand, he give me tendon supplements
and told me to make compresses with hot water and salt twice a day. But he didnt say nothing about exercises i can do, thank you anyway for your answer.
@@ixmax__9933 esportshealthcare.com/gamers-thumb-de-quervain/#Rehabilitation
Again, I can't get more specific than this for your concern because I'm not officially your health care provider. I do hope, however, this information is useful to you. Good luck, and if you have any more questions, please don't hesitate to ask!
@@EsportsHealthcare Sorry to bother you but im probably have to get a surgical operation to try to solve this de quervain problem, but i noticed that u haven't talked about an operation to fix this kinda of problem, i Just want to know what you think about a surgical operation even if you dont know my specific case. Usually how the surgical operation on this problem goes? Can i return to gaming again After the operation and month of rest? Thank you.
Again, I can't speak to your condition, specifically. However, my understanding is that surgery for De Quervain's tenosynovitis or any other tenosynovitis (inflammation of the tendon sheath) is a last resort. Tenosynovitis can lead to a condition called *stenosing* tenosynovitis, which ultimately means the tendon sheath is starting to harden. When this happens, the final result is "trigger finger," where the tendon is completely locked and unable to move.
I've always followed the protocol that surgery is not appropriate until the tendon is locking--where you can feel a restriction in movement. So, for someone suffering from tenosynovitis, anti-inflammatory measures are still a better option than surgery UNTIL you feel locking/restricted movement from a hardening tendon. This may include ice, contrast therapy (heat, then ice), lymphatic-drainage-type massage, anti-inflammatory medication, or cortisone injections. For tenosynovitis patients I've treated in the past, I would always recommend exhausting all those therapies prior to considering surgery.
do i need this for controller
Why are the stretches ordered like that?
No particular reason--simply how we organized them.
I've been having pain mostly just in my fingertips, in my thumbs and pointer fingers. Occasionally there is pain in the knuckles of my thumbs. The pain is worst when I'm pressing buttons down or pressing keys on a keyboard. Do you think the warmup and cooldown stretches will help with this pain? Or is this mostly likely not a tendon issue I'm having?
Without having the ability to perform an intake/evaluation, I cannot state my opinion on your condition. My recommendation is that you schedule an appointment with your doctor to discuss these ailments. I'm sorry we can't be of further help.
nothing,, just being here after grinding harumachi clover and got finferlock at the last circle
I'm sorry, I'm not sure what that is--what do you mean by "got fingerlock?"
@@EsportsHealthcare yes
my god your hands look like theyre about to break lol, I can't make mine go that far back
Working on the stretches over time may gradually improve your range of motion!
I have carpal tunnel, how often I have to do these exercises?
This is a question I cannot answer for you. You'll need to speak with your health care provider to determine specific recommendations for therapeutic exercise as treatment for a diagnosed condition. It's not appropriate for me to make this recommendation for you. I'm sorry I can't help further!
The Tate Stretch.
for the last one, make sure dont do it suddenly and too hard. it cause cause ur hand to disconnect?
Grimace
Gamer stretches?? Bruh gamers are too lazy to even get up to feed themselves what makes you think they would want to stretch?
Are you still here? For someone who seems to hate gamers, you're spending an awful lot of time on a UA-cam channel for gamers...
Also, thanks for boosting my videos' algorithms with additional comments!
@@EsportsHealthcare I am correcting your mistakes and you must seem very concerned about me telling about gfuel
@@EsportsHealthcare and also you havent uploaded in 10 momths
You should work on correcting your own statements so they make sense.
@@EsportsHealthcare your statements dont make sense