Fix Your Wrist Pain! Follow-Along Routine For Wrist Pain Relief
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- Опубліковано 24 січ 2024
- Real-time stretching and strengthening routine to fix your wrist pain! Get wrist pain relief with these stretches and exercises and feel better fast. Physical therapy wrist exercises you can do at home to improve range of motion, increase strength, and decrease your wrist pain. Led by a physical therapist for complete healing and fast pain relief.
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WHY DOES MY WRIST HURT?
The wrist is a fairly complicated area. There are actually 8 bones that make up the “wrist” including all the joints, tendons, ligaments, and capsules.
It needs to be an area of high mobility (lots of motion occurs at our wrist), but an area of high stability as well (to allow us to perform lifting, pushing, pulling, and other activities with our hands).
Wrist pain often stems from common causes like strain or sprain due to overuse, carpal tunnel syndrome involving median nerve compression, arthritis affecting wrist joints, tendinitis causing inflammation of wrist tendons, fractures or dislocations, and repetitive strain injury from continuous movements.
Luckily the majority of these problems can be corrected with conservative care including the right stretches and exercises!
HOW TO TREAT WRIST PAIN
Depending on the exact cause of the pain, the treatments do vary slightly.
In general, wrist pain responds well to rest, ice or heat therapy, over-the-counter pain medications, compression, and elevation. Wearing a wrist splint, engaging in physical therapy for strengthening and flexibility, and considering corticosteroid injections may be beneficial.
WHY DO PUSH UPS HURT MY WRIST?
Push-ups may hurt your wrists due to improper form, weak wrist muscles, or a lack of range or motion. Individuals with pre-existing wrist conditions should be cautious. Overuse and fatigue can also contribute to pain. To alleviate discomfort, focus on proper form, strengthen wrist muscles, and seek advice if pain persists.
BEST EXERCISES FOR WRIST PAIN RELIEF
The right stretches and the right strengthening exercises can often help alleviate wrist pain. Gentle stretching exercises can improve flexibility and reduce stiffness in the wrist. Strengthening exercises for the muscles around the wrist can provide better support and stability.
ACTIVE MOTION
Flexion and Extension
Radial and Ulnar Deviation
Clockwise Rotation
Counter - Clockwise Rotation
STRETCHING
Traction/Decompression
Flexion and Extension
Lateral Thumb
STRENGTHENING
Extension
Flexion
Radial Deviation
Pronation and Supination
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![How To Strengthen Your Wrists [Exercises For Wrist Pain]](http://i.ytimg.com/vi/5o38j28wx70/mqdefault.jpg)
Did you try this routine? What did you think? I love to hear from you - COMMENT your experience down below! If you'd like more great wrist-strengthening exercises check out this video: ua-cam.com/video/5o38j28wx70/v-deo.html and if you have carpal tunnels symptoms (numbness and tingling in your hands) be sure to watch this one: ua-cam.com/video/tH0AuoLAJBg/v-deo.html Hope you feel better and thanks for watching! 🙏🏼
Starting today! Will do daily /religiously cause my wrist is really limiting my daily activity
Yes I did it today nd got relief that’s buddy
Thank you. The lateral thumb stretch showed me this is exactly where all my wrist pain is!
I found your channel. Two weeks ago, I started doing pelvic exercises and I feel comfortable thank you. I would be grateful to you if you did exercises to correct bowed legs, but below the knee.
I'll try this routine tomorrow. Thank you so much.
I sprained my wrist doing pushing exercises 6 months ago and have just been living with the pain. But jeez, the traction stretch REALLY freed it up. Thank you!
I had wrist pain from my thumb tendons for a few weeks and wondered if it was normal then I tried your stretches and it went away. Thank you so much!
Excellent .. and thank you.
Thank You! Thank You!! Dropped off my motorcycle in black ice, and tried to pick up my bike, and the
pain has come on from this accident, so watching this info video has helped me feel much better! So salute to you
from the UK, And please have a Amazing day! stay amazing Sir! 🔥🔥🔥🔥🔥🔥
That last exercise targeted exactly where my pain is! Gonna do this daily and hopefully be back to doinh pull-ups in no time
Stretching:
0:48 - Flexion & Extension
1:18 - Radial & Ulnar Deviation
1:53 - Wrist circles (Clock wise 30 seconds, Counterclock wise 30 seconds)
2:58 - Distraction (Decompression)
4:03 - Flexion & Extension
6:13 - Lateral Thumb Stretch
Exercise/Stregthening
7:13 - Recommend follow through
Knee strengthening routine:
- One legged squats raised; low range of motion for 10 reps
- Sissy squats w/ support for 10 reps
- Wall sits, toes raised for 30 seconds
- 10 second knee stretch each set
Perform for 3+ sets
Wow thank you from the bottom of my heart! I have been doing these exercises 2x per day for about 10 days and am finally seeing real results! I can see how my weak wrists weren’t naturally made for the calisthenics exercises I have been doing for the past 6 months.. now I see the importance of strengthening my hands and wrists in order to keep my whole body fit!
You're so welcome!
OMG, this felt so good! - I developed some pain in my wrist lately when flexing and this follow-along is gold. I really enjoy the mobility/stretching/strengthening all-in-one and I like your straight to the point and calm way of explaining. Will take a closer look at your channel now ... thank you!
I hope you continue to feel better!
The decompression movement helped me the most. I think it's from doing burpees almost everyday of the week.
traction/distraction/decompression feels so good my gosh
Thanks
Thank you ! I am in wrist pain for 2months and planning to go for a therapist but I found your video and I decided to follow yours and it lessen my pain now.
That is great news! You are so welcome!
this thing helped me ease some pain , recommended.
Thanks man i really needed this❤
No problem 👍
I've had this supper annoying pain in my left wrist for around a week after working out, and now it's finally gone after following all of the extectises shown in the vid. You're an absolute angel, thank you for this amazing video! ❤❤
Thanks for sharing!
Nice! Do you mean your wrist pain is gone after 1 week of doing this daily? If not, how many days of this exercise did you do before the pain went away?
Could feel the pull with every move you showed! Extremely affective. Thank you!
You're so welcome!
Thanks. It's working wonderful for me.
You're welcome!
Thank you so much for this. I love your videos. Would you happen to know if these exercises are appropriate for a fibro cartilage tear?
decompressio is the best for me. thank you!
This worked thank you, you got a follow and a like
it does feel lighter. thanks
Thanx its vry helpful for me how many day i will do this
Damn, it really feels better
Good thing to do while waiting in line for the appointment
Thank yoy soo much....
I was rather skeptical about this exercise at first bcos the pain had been with me for couple of months already and I thought how could these exercises help me? A big thank you after trying it out, it certainly does alleviate the pain that I was suffering all this while. Seems like the joins or the tendons were much more relax and my wrist is able to move in different orientations with much ease. I m gonna do these exercises diligently and hopefully it will gradually recover.
Thank you for this
No problem 😊
Holy hell this worked wonders on my wrist
Very nice information
I’ve had wrist pain off and on for months; all of a sudden my heavy weight curls started the pain. Then I decided to add in capoeira to cross train, though it’s more pressure on wrists. 😱 These stretches are seriously helping after only four days-and I haven’t stopped my activities!! I can’t wait to experience results after a week or two.
That is great news! Thanks for sharing!
Thank you for the video it helps
No problem!
Thank you I will try this regularly as suffer from dull wrist pain.
Is it usual some dull pain in short term after performing these moves on path to longer term recovery?
Thanks for this as my wrist always paining everyday while I work on my computer and phone love your channel sooooooooo much love your exercises sooooooooo much
You're so welcome!
Oh My God! Thank you Doc for this therapy. I did all of these and I am feeling great now. Yesterday I did an x-ray because I am in pain. Now I am feeling better. Thank you so much Doc❤
My pleasure!
This video is very useful for me thanks Dr. For shraring this video.
You are most welcome!
Thank you very much!
You're welcome!
Hi. This is going to help my painful wrist. Thanks so much. 🎉
You're so welcome!
I'm not sure what helped me but im greatful and i keep returning
Hi Dr Jared! I wonder if I can use these for de quervain's tenosynovitis? Thank you!
Great video, have been experiencing wrist pains from boxing. A couple of days of this and feeling a good recovery already 👍
Great to hear!
Thanks man, I've been dealing with wrist pain from drawing and it is frustrated not being able to draw because of it. I really appreciate this video popping up.
Wow amazing
Always so helpful. Thank you.
You are so welcome!
Thank you so much I injured my wrist and this is of great help😊
You are very welcome!
Thank you so much
You're most welcome!
hey your video is very helpful thank you.
So happy to help!
@@toneandtighten yes
Thanks a lot. It has been really helpful. Should I do any other exercises as well to fix wrist and bit fingers pain due to mobile & laptop usage?
Starting today
Excellent series of videos - friendly, but also very professional, with a clear focus from the very start. I found them exceptionally helpful and very easy to follow and implement, but just one word of caution - there are a lot of videos for a large range of varying issues, so make sure you don't just start with the first one that seems to be your issue - there may well be others in the list which are more appropriate. I simply say that because that's exactly what happened to me. Overall I've found all the advice and exercises so very helpful - thank you again!
I appreciate that! Thanks so much!
Can you make a printing sheet whith the exercise list? It would be so helpful!❤
Thank You ❤ this worked so well right after the decompressions. I've been in pain for days. Don't know how I messed my wrist up but I know how to fix it now. 😊
You're so welcome!
Thanks you so much Sir
Most welcome!
It's really helpful 😊😊
Glad to hear that!
Thank you. I'll have to work up to some of these! The thumb stretch is really painful and I get little movement. I'm going gently and lighty into that one, particulary, Work in progress.
Keep working at it!
I strained my wrist near the Ulna. Would you recommend this exercise? It slightly hurts with the last exercise the supination part. Your answer would be very much appreciated
Wow this really helped and I will continue to do these exercises- my wrist felt strained last night post athletic conditioning class and was hurting most of today.
I did do some cold therapy with an ice pack but these exercises provided some immediate relief! ☝️👌
Great to hear!
rehabbing from carpal tunnel & chronic pain both wrists- thanks so much-
You're most welcome!
try lowering high fructose intake, very common cause
@@costine-yn6zc I do not eat fructose unless it is in it's natural form like in berries/cherries- ty
I experience pain on the bottom thumb side only when pressing in gym and not during other workouts and normal day. The lateral thumb stretch really helped it out. Should I continue with working out (lifting lesser on the presses) and doing these on the side?
Damn this video is insanely helpful, i had a pretty big long-lasting issue with my calf muscles and tought i had something similar on my wrists/hand, had the pain on and off for a couple of years, lately it became even worse and couldnt think straight, after the first day the pain reduced greatly and the day after it just mostly vanished, great routine man :)
So glad this was helpful!
Thank you so much 🙏🏽
You are so welcome!
Many many thanks after this exercise l really forgot my wrist pain, hats off…
You bet!
I have an injure in the ligaments in the is it helpful to these exercises ?
when i pull back the the fingers like you demonstrated at 4:12, I felt sharp pain in back of hand and wrist which was not there 3 weeks ago. What could be possible problem sir. Thanks for your video. whenever I have body pain. I come to your channel it always sorts the problem.
Hello, Sir. My right hand has just been injured for a week. Is it necessary for conservative treatment for a month? Is it necessary to start rehabilitation after conservative treatment?
Should I do this routine or the other one you recommend in the end of this video? Also should I finish with one wrist first and then start with the other wrist or I can do both together?
Hello! My wrists crack when I rotate and tilt up and down. I was doing push-ups from the floor and suddenly I felt a crunch in my left wrist and then pain. From that day on I stopped doing push-ups. Both wrists crack, and the pain is only in the left one and is felt only under heavy load (in normal life it does not hurt). I need to start doing strengthening and stretching exercises or rather take a break from push-ups. what do you advise?
It cured my wrist pain
Followed along today for the first time and felt an almost immediate relief from the pain I've had for 3 months now! It appeared out of nowhere one morning and it's been a real annoyance in my day-to-day life since. After those exercises it's not fully gone but it's greatly diminished, so I'll keep at it. I cannot thank you enough for this video!
Love to hear that and you are welcome!
I've been getting some pain on top of my wrist after playing too much golf, hopefully this routine will help!
Best of luck!
Question: do keyboard gel pads really help?
Thanks!!! Is it ok if my bones clickclack while I do some excercises? They pop every so and so.
I have injured my wrist after a climbing workout when I did pushups on fingers. Over half a year I did not take the best care of the wrist and it only got worse. I realise it was quite serious and should have rested and done these exercises but I instead kept climbing until pain was pretty much constant. I rested for 4 months and it is a bit better but not a lot. I will do these exercises now, but am I fucked? Will I ever be able to go back to climbing? or just properly use my wrist for that matter? Does it take years?
Thanks!
Žan
IT ACTUALLY WORKER
This video has been very helpful, thank you so much for sharing!
You are so welcome!
Will this help for tambourine players?
Can we do push up as regularly , we this situation
I got a wrist sprain while playing football. It's almost 2 years now. I can't do pushups and other push activities 😢. Plz suggest a solution
Same with me
Same bro, i sprained it 1 year ago and it doesnt hurt in daily activites but i cant do any excercises. I guess i’ll try doing this excercises for 1-2 month
Look into a scaphoid injury, smallest bone in your wrist but vital for extension
I like you bro while playing football
Bro he literally made a video about that you are commenting on it wtf
The moan i just let out after following the decompression step 😅
Good🎉
Punched a heavy bag wrong and sprained my wrist badly about 3 months ago wrist hasn’t felt the same since especially when I try to play tennis will try this for a while and see what’s up.
Urgent while in the gym today i think i hurt my wrist cause it started to pain needles... While trying ur stretchings i found that on flexion my wrist pains badly can u help me with this and what to deduce of it.... Should i seek medical help ?
Thanks
Can you do this exersice when it is an inflammation?
I’ve been experiencing wrist pain and i cant do the stretches! They hurt so bad on the right side of my wrist where the main pain is, can u please advise on what to do in this situation? Much appreciated
Hey if I am having pain opposite to thumb mean I haveing pain in pink part of the wrist what should I do
tysm my wrist pain started when i started to train the grip strengthters and it popped an vein on my hand and it was hurting when i was pressing on it
This really helped a ton i can lift a a water
is it okay to be doing this when the warm up stage is very painful?
For a long time I only did stretching exercises for my wrist tendonitis. Doing strengthening as well is life-changing. Thank you!!
Yes! You are welcome!
I think this is the best rehabilitation for wrist no cap, i think i works the whole wrist. I am right?
Long time carpenter and do finish work mud and taping painting cutting demo framing I use my hand daily I have ridiculous wrist and pain in forearms trigger thumb at 31 years old its worse some days than others saw your video ill try it
I hope this helps you feel better!
I either sprained my wrist yesterday on a scooter, but I think it’s not sprained. I think it’s just like something different not broke just something different, but this is helping
One day I was play football I went into a tackle and the day before I did arms and forearms so the day after the football tackle I had a pain like 3/10 maybe 5/10 at most I got annoying after 3 days then I decided to go on UA-cam to find some exercises to fix nothing worked but I found this video and I just got done doing this for the first and u would say 80% of the pain is gone it's just a bit sore I appreciate the help and I will be doing this for the next 1 month or so if anyone want an update tell me
Thankyou sir, within 2days 90 persent pain is gon
Any advice for a guy who has wrist pain after years of trimming trees? I work out regularly, but about 6 times a year my wrist will get so sore that i have to take a couple week break for it to heal.
When I do the exercise as you mentioned, there is a crackling sound from the wrist. Why is that?
Thanks so much for this. I hurt myself in the gym due to compression i guess.
I hope this helps you out!
Effected and none Effected wrest both can be trained?
Νice moves!These exercises are good for push ups?
Yes! When performed regularly these exercises should improve mobility and stability in your wrists to enable you to do push ups. (In the meantime, consider doing pushups on some dumbbells as a great alternative to keep your wrists in a better position.)
THANK YOU VERY MUCH!@@toneandtighten