Exercises for Wrist Pain (I Can't Live Without Them)
Вставка
- Опубліковано 21 жов 2024
- Looking for ways to relieve pain in your hands, wrists, or forearms? Try out some of my favorite exercises for wrist pain and let me know how it goes in the comments below👇
HELPFUL LINKS
🎥 Hand grenade trainer: • Build forearm strength...
🎥 Build Your Own Wrist Strengthening Equipment: • Wrist pain relief? Try...
🎥Wrist Pain Stretches and Exercises (LIVESTREAM REPLAY): • Wrist Pain Stretches a...
👉What is Thoracic Outlet Syndrome? Is surgery for it, worth it? Find out more: www.uprighthea...
👉Program for Thoracic Outlet Syndrome: uprighthealth....
⚡️Become a member! / @uprighthealth
💪Donate to support this channel: paypal.me/upri...
⚡️Become a Patreon Supporter: / uprighthealth
---
👉 UPRIGHT HEALTH HOME TRAINING PROGRAMS: uprighthealth....
👍 Recommended gear (shoes, bands, etc.): uprighthealth....
➡️ Facebook: / uprighthealth
➡️ Instagram: / uprighthealth
🙉 Podcast: www.uprighthea...
---
At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcutter...
ABOUT THIS VIDEO
In this video, I'll show you a couple simple exercises to strengthen your muscles and relieve pain you might have in your hands, wrists, and forearms from typing on the computer all day or scrolling on your phone.
#painrelief #wristpain #thoracicoutletsyndrome #carpaltunnel #UprightHealth
How did these wrist exercises feel? Drop me a comment!👇
👉Program for Wrist Pain / Thoracic Outlet Syndrome: uprighthealth.com/thoracic-outlet-syndrome
Thank you, this is helpful. Where is the shoulder fix program link please? Is it same as thoracic outlet program?
you asked the before doing question, so I'll begin there: I'm almost 70. In my teens I rode horses a lot, which meant the occasional fall and sprained wrists. More recently falls have meant broken wrists - the right wrist was broken 4 times, the left wrist 1 time - so my wrists really tend to "go" easily. (I live in Finland and certain icy conditions do not help, but now I use winter boots with spikes and generally they are a huge help - deep fluffy fresh snow over ice is the one remaining nasty). Even without weights (yes I have weights and a pole), I can feel the pull and muscles working. These will be good. I'll continue them.
I'm in the rehab phase from a broken wrist = special exercises to do 5x a day to get everything moving again ... when do you ya reckon I can start with these? Seeing my physio again in a few weeks - so jus' wondering in the meantime!
@@liquidcrystalhealing2015 if you are not wearing a cast, then do the exercises you have been assigned. Doing these exercises shown here but without using a weight would be good too.
@@justjan2576 The TOS program is included with the shoulder fix
Excellent advice again...after being inactive for 2 yrs (brain tumor complications)...had pain in hand just opening door...started with 2x1lb weight,few days later 2x2lb and pain goes and the excercise goes from hurting to feeling good....your my hero.
Wow, these are such great exercises for the wrist! I've been using your other wrist exercises from a past video (back about 5 years) and these are fantastic as well. They both really hit the spot. I find most of my pain comes from a lot of wrist, hand, and arm use from cooking and of course computer and phone use. After doing a few sets of each of these exercises, I immediately felt a positive change. Both arms and wrists feel so much better, much looser and none of that achy feeling. Thank you Matt, keep it up!!!
My wrists are sore from yoga. What I like most about this channel is that you give us multiple options. It's awfully hard to find an excuse to not do the exercise.
I spend 12-14 hours a day in front of the computer and been suffering from wrists & forearm pains. Tried to optimize my posture but these sets of exercise will really help fix things
These look like they will help - my hands and wrists have a lot of pain, but not arthritis, so I’ve been looking at ways to resolve my pain. I am an artist and need to be able to spend long hours doing lots of delicate hand motions. Now for the shoulders… never thought of that but makes total sense
Thanks for this video! I have a lot of pain in my wrist from crocheting! I have been doing some exercises like rolling my wrists around and stretching my fingers back and forth, but it hasn't helped too much. I am going to try these exercises to see if this helps.
I have had wrist and hand (a lot in the thumbs) pain for going on I guess about 3 years now. I've been doing the first 2 of these exercises a while and I think it helps somewhat but hasn't been a total fix yet. I've done some PT, myofascial massage (PT said I have inflamed fascia in my arms), Epsom salt soaks in hot water (those are beneficial for pain) and probably some other stuff I'm forgetting. I was an Internet kid; constantly on my iPod or computer, and now I work as a sign language interpreter. Feels like I'll never get rid of this pain, and now my massage therapist is lightly recommended I get screened for arthritis at least to get a baseline.
Looking forward to adding this stick exercise into my regimen; it felt good when I was doing it!
Thank you! I am going to start those exercises today!
I love Upright Health so much, I hope you guys never stop doing these great videos and helping people 😄🤠🥳
My wrist pain comes from work. I instal and weld pipes.
I also practise swordfighting as a martial art.
Thanks for all the info and excersise!
Your videos are amazing!!! You are helping me a lot since I discovered you a few months ago.
PLEASE DON´T EVER STOP HELPING PEOPLE
Thanks Matt!!!
Thank you for circling back to this issue. I know you've spoken on wrist problems in other videos, but this one really brings all of your lessons together in a succinct and straightforward presentation. You also mention the importance of improving shoulder strength, which I didn't know could affect my wrists. It makes sense though, and my shoulders are always in terrible shape. Thank you Matt!
Love this. I’m going to use it to help me gain strength for rock climbing.
Great timing. Just got and out of a cast from broken wrist. It is still very stiff. Going to work on this Thanks as always
I really appreciate your videos. Easy to follow and informative. Started working behind a desk a couple of years ago and developed a lot of wrist pain, cracking, and weakness. Thanks for the info.
I’m in my late fifties and my wrist and forearms are absolutely my kryptonite. Sometimes it’s just working on the computer, but I have to make a fist instead of bending my wrist to do half plank push-ups. Also, I was recently doing some painting around the house and had to go from roller to brush because the paint was so intense. This getting old stuff is not fun, but I totally agree with you in that pushing through is the best thing to do.
I sprained both wrists in my twenties (40 yrs ago 😮) and my they really bother me. I can’t bear weight on them. Looking forward to trying this. Now do elbows. 😊 I can’t close the joint to full range in one elbow. Love your channel. Thank you.
Cool video, I'm now doing these
Any recommendation for sets/reps for these exercises?
Great info. Can you advice on trigger finger? Thank you
This video came at exactly the right time.
I've just spent six weeks in hospital and will probably have to go back. During the time I was there I had to have a lot of cannulas - those things that allow a drip or IV to be injected into the vein. Because I had to have so many of them, it became incredibly difficult for even the best doctors and nurses to find a vein that could take the cannula because so many veins in my arms had become 'shy' or too buried to find by sight or touch. As a result, I had to make some pretty painful compromises about where a cannula was placed just so I could get some of the - very necessary - life-saving drugs injected into me.
I watched this video about three hours ago and started doing the most gentle of the exercises you suggested. I can already feel a material difference in my forearms (prior to watching this, I'd just been doing flexing exercises - and it's definitely not the same result). It's slight - obviously - but it's definitely there and I'm confident that if I continue with these exercises, the veins available are going to be far more locatable. If so, it's going to save me a lot of pain and the medics a lot of frustration in finding a vein.
I'll say thank you monetarily next month (I'm only on sick pay - so you're probably not going to be able to buy that luxury yacht just yet), but in the meantime I *really* wanted you to know how much I appreciate you taking the time to share your knowledge and make this video.
I am a quilter and cut lots of fabric. I use a long arm machine. I do get right hand pain and tingling.
My issues are being able to do push-ups or any yoga pose that requires my hands to be flat on the ground. It cause pain in my wrists and forearms, and sometimes sends electric jolts through the palms. I try to do wrist rolls and "prayer hands" with wrists as flexed as I can. I've had this issue for years now, and it doesn't seem to be getting any better
I've had terrible tingling and aching in my farms for the last two years. I did a ton of extensor and flexor muscle exercises beyond all of the back exercises to fix my posture. Unfortunately, none of those exercises resolved my issues. After a long time of trial and error, i finally realized that while i've been doign a lot of wrist extensor exercises, my finger extensors were very weak. They are weak specifically in the extended position. I was doing some finger extensor exercises where my wrist was at a neutral position so they were strong in a normal position, but when my wrist was fully extended, at a 90 degree angle, my finger extensors were very weak and i couldn't even raise my fingers. I started to do finger extensor raises while my wrist is already bent at a 90° angle and wrist flat on a surface. So far, I have found this exercise to be pretty helpful as alleviating some discomfort.
I am going to try theses exercises. But I have arthritis and my wrists are fused. Thank you for all the great information
My problem is the joints of my thumb, probably from excessive crocheting. Doing dumbbell work and finger stretches seems to give some relief.
My wrists hyperextend due to body wide hyper mobility. Ive found great success with strength training. Any thoughts about these exercises in relation to hypermobile wrist joints? Any modifications necessary?
I have wrist pain from using a cane while recovering from broken legs. ugh. also from using a mouse !!! ugh again. Thanks for your videos!!
Enjoyed the before after shots
this came at an incredible time! im recovering from an overuse injury in my forearms from computer usage and not giving myself a break. it's been 3 months of rest and stretches/exercises, so i appreciate this a lot and will definitely be taking care of myself more since my job involves using a computer haha
edit: most of my pain was from my forearms near the elbow, there was even a lump there at the start. during the first few weeks, it was really bad and hard to even use pressure to wash my hair. i would feel tingles/pains/pins from the forearm that may radiate towards the wrist, or even into my elbow joint. every 2-3 weeks it would feel better, as if it progressed to the next step of healing though! eventually i was able to get to a point where i could start doing light stretching and light exercises. i actually watched a very old video of yours talking about wrist exercises and it really helped my anxiety with this!
Hey, did you find anything else in particular since posting this comment? I'm wondering because I seem to have the exact same problem
Hey I know you were looking for advice from the person above, but I couldn't help but chime in... I've been fighting RSI as well. The exercises are great, but when I was in a worse spot with it, I would do something called "ice dips" that were very helpful when I was at my worst. Fill a small cooler very cold water and ice. Dip forearms past the elbow for 30 seconds each arm. Repeat. After you get the pain/swelling under control... continue stretching and strengthening... good luck.@@hannahtheundecidedyet4981
I started doing the first two exercises with 2 lb. weights several weeks ago as part of the ROM exercises that I've been doing. I have a lot of arthritis and I hate having it get in my way. I wasn't able to bend my hands back at all before, but now I can see a definite angle developing when I do bend them back. I'm going to check out those shoulder exercises, too. I have calcitendinitis in my left shoulder and have been doing ROM shoulder exercises, too.
Nice job!!!
Hi! My wrists are aching a fair bit in the far ends of the range of motion, and the further into the range they are, the more they hurt with any given amount of load.
I haven't pinpointed what causes this for me, and it's usually never an issue... I can't do push-ups though, it hurts too much even though I've got enough strength to do a few considering everything else in my body but the wrists.
Thanks for sharing 😊
Hello sir, first off....I think you're super cool and super funny, thank you!
My wrist/hand/forearm discomfort is from being in the computer all day, i can't wait to try these out! I will report back! 😊
Do you have any videos for trigger finger? I enjoy your videos and have subscribed to your FIA Fix. I'm a 48 year old in a 148 year old body.
Thank you so much, I follow to your some video, it was helpful.
Thanks Matt. I'm recovering from hernia surgery and I am on a 'later' life surfing journey, so wanted to find exercise that would help my progress without stressing my core/abdomen too much. Wrists and ankles seems a good place to focus...?
Thanks. I'm a 76 year old woman with a lot of Body aches & Pains that make it difficult to sleep at night. I'm wondering where to start? Right now my hands/wrists are the main issue. I've watched both your videos on this issue. I'm very weak in wrists. I have 1/2/3/5 lb dumbbells. I'm wondering which to start with? Also how to do the finger pushups Not on the floor (I can get up/down but very difficult) Could I do them on a table/desk? Thanks for any more help you can give me. 🙂
Hi, Matt! Many thanks for this video. In the past 5 months I have been picking up crocheting after a 40+ year break. I feel discomfort in my forearms, biceps and even shoulders when I crochet for too many minutes at a time. I seem to have developed a trigger-finger in my right ring finger. I am guessing it is the intensity of the crocheting that is causing these new "awarenesses" of my body. (Slightly tongue-in-cheek.) Intuitively, I have been manipulating my hands to relax and, effectively, modeling the exercises you show. I exercise daily with a variety routines that encompass almost every part of my body, including 2 lbs of the exercises you are sharing. I will increase the weights and reps I am doing.
I look forward to your assessment and offering of any further tips and advice. Many thanks. So far these exercises feel good!
Can you do or recommend a video about a knee popping out! Also how to strengthen the foot (broken and healed
I used to have terrible wrist and forearm pain and then I bought a $12 vertical mouse and that decades long pain went away entirely. I was really surprised, but it really worked!
Just in time, Matt! Just in time...
For last 2 weeks I have a wrist pain at the top in "curl" position like while using a computer mouse or fork during cutting something on my plate while eating. I hope it will work.
PS. Don't you casually have a video how to treat chronic pain, and suppose inflammation too, in the neck muscles that couses severe migraine pain??? To strengthen witout causing irritation. In the peak, muscles mostly in the central spine area that crumbles, I suppose, nerves, nor ibuprofen :/ nor alcohol :/ easys the pain which can last up to 1,5 day :/ I already use the 2nd type technique, from one of your videos, of stretching passively then add tension/contraction in already the stretched position.
I don't necessarily have wrist pain, but I definitely don't have wrist mobility. When I'm on the floor doing pushups, or crab walks, or any exercise where my wrist is bent, it doesn't get to 90 degrees or further, and they feel stuck. I would love more flexibility in my wrists, but I've come up short finding ways to help them.
My wrist hurt in the push up position... so I ended up doing push ups on my fists 🤷🏼♂️ got any advice?
I enjoy your videos
I bowl with a 14 pound bowling ball every day. A stinging starts on the right side of my right wrist some days then the swelling starts a few days later. Getting enough vit d helps and squeezing a ball for rehab and ice
Hi. I was wondering, what are your thoughts on the old-school hand grips that you squeeze to strengthen hands and forearms? Worth it or not? Thanks 🙂
I currently have wrist pain that only occurs when my arm and hand are at a certain position, and when weight is added. Hope i do a good job explaining 😅. So whenever i have my palm facing upwards and perpendicular to my arm (for example sticking my arm straight out in front of me with palm facing upward) and have weight on the palm (the heavier the more my wrist hurts) thats the only time pain occurs. Been happening for a bit more than a year and not sure why
What do you think about wearing a wrist splint / brace regularly, to support my wrists? I have wrist pain during the following: writing with a pencil, playing guitar, using a screwdriver, rowing, playing and video games. Thanks for the video! Very helpful.
📖Don't get caught in RIIPS: www.uprighthealth.com/blog/riips
Splinting and bracing will just make you weaker and thus more prone to atrophy. And ATROPHY ACHES.
I wear braces at night when I sleep and it seems to really help. Let's them relax for 8 hours after being used all day when working .
@@Uprighthealth This is what I have been trying to tell my Ortho doc!
Hi, I have tendinitis on my wrist because I'm in IT and use computer a lot it's really painful and I can't hold something in my hand sometimes, do this exercise would be able to help me?
My doctor recommended that I go to a physiotherapist but it's pretty expensive and I'm sure I can find another way around it
I find swimming every day really loosens up all my joints and my wrist grip exerciser that I use every day.
Will exercises like this help alleviate carpal tunnel syndrome? I have a friend that suffers from that bad, and the doctors want to do surgery. I feel like her solution could be as simple as this.
TRY EXERCISE BEFORE YOU EVER LET A SURGEON CUT YOU. And make sure to read studies on the surgeries that follow patients for more than 2 years. You'll invariably find a trail of disappointment. Cutting muscles, tendons, and ligaments to "fix it" is madness and never pans out when independently researched.
www.uprighthealth.com/blog/avoid-orthopedic-surgery-joint-pain
Also try acupuncture. I had "trigger thumb" which is I couldn't bend the first joint of my thumb. My acupuncturist helped cure it in a few treatments.
Look up nerve gliding exercise, simple and easy to do.
Maybe a video on this channel Matt?
I have pains all over my body for for years now how can I get rid of it thanks
I have tingling in my little finger and realize it is from the nerve at elbow. Are tests wrist exercises good for that also?
I am in my 50's. I have been lifting heavy dumbells, like 12 to 15 lbs. Over time, this caused my forearms to get sore and hard to lift things with my hands. Is this because my forearms are weak?
What are your thoughts about using wrist braces while on the computer ?
I’m a baker so I’m always kneading , mixing or spreading things with my hand and I also cook a lot at home so my hands, wrist and arms hurt on the regular
Massage therapist with carpal tunnel I just started using theraband
I spend time opening and closing medical equipment for medical procedures in a operating scissors type movement. My thumb hand and wrist get sore from the repetition. I will try this. Do you have ideas for strengthening thumbs. This is a problem with work collegues as well.
Actually on trying the exercise with the stick my thumbs do feel a bit better.
Got any suggestions for wrist pain during pushups? I did all these exercises for several mo and they didn't help at all 😔
I am experiencing pain at the base of my thumb and wrist..more on my left hand. I get relief by releasing the joint. I also find relief by massaging the forearm muscles. This joint bothers me the most when I am weight training.
Damn, bro. Looking shrrrredded!
My pain is mostly thumbs to wrist (Quervains something French I guess) I am 70 and was on computer keyboard my whole life.
Cool on your veins Matt!
Where is the shoulder Fix you mention in video that is supposed to be below??? I do not see it?
uprighthealth.com/shoulder-fix
I was an athlete during my junior-senior high schol and still do some sports since then. I did join in a lot of volleyball competition for almost 5 consecutive years then my major is IT (programmer). I had some minor injuries but it’s on a crucial parts that will effect me for everything I did. One of the easiest case is I can’t push my hand to close something hard like the push up hand pose. I feels uncomfortable and sometimes feels painful but not much. Also my right shoulder pretty often make a crispy sound everytime I try to warming up. And when I have a tight schedules, of course did typing a lot, when I try to sleep to the right side for a long time sometimes it feels like a bit cramped and powerless. Should I do x-ray?
Sorry, my English is bad so I don’t know how to explain.
Edit: typos
Watching this hoping for something helpful for my poor hand I hurt by fencing with a rapier too heavy for me (kinda desperate)
I’m 50.I have difficulties in bending fingers and grips. Stiff elbow joints and forearm muscles .. one of the palm looks developing carpal tunnel syndrome.
Check this video also: ua-cam.com/video/xySvRVSAh3Q/v-deo.html
I find exercises for hands in wrists to be very helpful. However the exercises that I do (and the ones I find helpful) are exercises that do NOT include making a fist or gripping something. In other words I’m strengthening the muscles that help you open your hand. Instead of gripping. I feel like we only grip with our hands. And most people don’t need to make their grip stronger
Grip a:
Phone
Tooth brush
Mouse
Weights
Steering wheel
Forks, spoons, chopsticks
So on…
While playing badminton
My man had the plunger 🤣
Serious poos require serious tools.
i get pain in the bone that pops of the wrist
hurts to do pushups, since i cant extent my right wrist all the way
Watch this video: ua-cam.com/video/xySvRVSAh3Q/v-deo.html
Love it that you know what a German hand grenade looked like!
I do alot of crocheting and my thumbs and wrist pay for it...Dr said it's arthritis called Basile...pain medicine does absolutely zero!!!
just one wrist- snapping, clicking and also elbow.. Hurt the elbow once
😍♥️🙏✌👍🏻
Used a hammer like your grenade made weight.
1:17 Exactly right, that’s probably all it comes down to. To get your Blood Running all your Joints that feel encumbered.
Sorry if this is disturbing but my Wrist issues from a Brain injury. My Memories back “says the Pashint who doesn’t know how to Spell, Patient!”
4:00 WoW why didn’t I think of this? I’m guessing I believed and Time is Helping but now I feel myself healing. ❤️🩹
Excellent advice again...after being inactive for 2 yrs (brain tumor complications)...had pain in hand just opening door...started with 2x1lb weight,few days later 2x2lb and pain goes and the excercise goes from hurting to feeling good....your my hero.