8 stretches for hand and wrist pain in under 10 seconds
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- Опубліковано 28 січ 2013
- My blog: www.bodymindconspiracy.com
Any repetitive use of the hand can increase muscle tone in the forearms, increasing your chance for tendinitis and other injuries. Stretch, ice, and compress! - Навчання та стиль
UA-cam…the gift that keeps on giving even after a number of years. This video has been most helpful from both an educational and practical standpoint. Thanks SO much!
ITS BEEN A COUPLE OF YEARS NOW AND I'M STILL USING YOUR STRETCH TECHNICS FROM TIME TO TIME WHEN I HAVE PROBLEMS AND IT HELPS EVERY TIME YOUR THE BEST BE WELL.
I don't think you know how much of a life saver you are! I have wrist pain from time to time and after doing these exercises, they completely go away!!💗 can't thank you enough!
Very informative and concise. Thanks! Gaming catching up to me so I gotta stretch stretch stretch!
Great job explaining how the muscles work together and also for making it clear how the body responds to stretching.
This is the first video that actually made sense in explaining what caused my wrist pain: three weeks of sitting at the computer and studying all day. Thank you.
This works so well for cramps from using graphics tablets for long periods of time. The pain between my knuckles completely vanished just from stretching my fingers back when before I'd have to take breaks to submerge my hands in hot water. Thanks!
I have searched and searched the net for a good video on hand and wrist injuries due to massage therapy and I've finally found you! Your videos are great. I have MS myself, but try and keep as fit as possible and look after my clients so when my sore hands happened I was devastated. Seen so many physio's and had acupuncture but they have told me to 'ride through the pain'? now I will take your advice and with help from your videos and blogs hopefully get my hands better for me and my clients. Thank you.
Thank you so so much. I am so thankful for this helpful and really useful video. Hero of the day.
Wow. This actually help! I was dealing with pain in my wrist yesterday for typing an 1 hour transcript, and today it was still in pain. I tried some of the exercises, and now my hand feels almost as new. Thanks
I did these stretches for a minute and found it works!!! Thanks for sharing this... I would make these stretches part of my daily routine to make it more effective..
Omg I work at ups and my wrists been killing me , this is magic. Thanks mate
This is absoloutely my fav stretch vid. Thankyou! This was super helpful! ^^
Thanks, this video will be helpful for my mom who has wrist pain from an accident and from working at a desk for 6+ hours/day.
Thank you so much I felt relief instantly 🙂
You are magic. The 10 second strech that went like 12345678 made me feel 100X better thanks so much!
thank you so much for the explanation on why it keeps happening, and how to really overcome the pain.
Wonderfully articulate, sensible and helpful. Thanks.
Thanks, really helpful and these exercises have definitely helped to reduce my chronic wrist pain.
Thanks...much needed for desk jobs...
Thanks for the awesome video! I'm a court reporter and this video was extremely helpful. I posted it on my steno blog, and shared it with my court reporting/stenographer friends. Thanks again!
ILoveSteno That's great, thank you!
Very helpful! Thanks for making this video.
Thank you so much for this. I spend a lot of time at the computer studying and this has really helped with the pain.
Freak...Thats amazing..my pain in the wrist blpw the thumb was bothering me from pasr 2 days and it just vanished as soon as I did these exercises...Thanks a ton man!
Feel better already! Thanks!
Fabulous help…I am a concert pianist and theee exercises have helped return me to a more flexible and reliable agility. This one video is worth more than you might realize. Thanks so very much!🙏🎶🎹🌟🌟🌟🌟🌟
Thanks! I'll try these and hopefully get back to writing soon!
Thanks, I was hurting my wrist when stretching. I noticed you make a fist for that stretch, helped immediately.
Thank you this was very helpful and informative ✋
Welp, figured it out. Long ago, I apparently decided to restrict the page to the US because it was aimed at current clients. I was so young, so foolish.
Thanks! You are awesome!
Got it
The body mind conspiracy is old age will get you, but, as you do and encourage others to help keep our bodies young and free *pain, we can feel younger.
super useful info, thanks!
Thank you!I am playing games for a long period of time
I'm an artist so this helps a whole lot!
THIS was a big help. Ive receently been spending alot of time at home typing (diy projects and such due to lack of work) and the other day i woke up with a beautiful pain in my left wrist. I got a wrist brace thinking it would help as it was causing me problems at my job the one day i was there this week, and the yesterday my thumb has felt like, almost but not quite numb....its that tingly feeling you get if you sat on your legs for too long and the blood went back in, but there's that annoying "fuzzy" feeling left. This helped my wrist feel a bit better by doing these things just now. I'll have to remember to do these stretches. Thank you :)
I want to give you a big thanks for this video. Your advice is convenient and easy, and you also took the time to explain in detail and not just tell us what to do. I went out in search of advice when I was really starting to despair due to my finger and hand pain getting in the way of my life. I think the biggest help was seeing from a few sources tell me that I shouldn't rest my wrists while I type (I've been messing that up for years and that's why it has gotten this far!). But on top of that, a worthwhile exercise short enough that I'll actually do it is a huge boon.
thank you so much! I'm a note taker and I'm typing notes at lectures 30 hours a week, so I noticed a strain in my forearm close to the elbow. I'll be doing these stretches everyday. Thank you!
adude
I am a mechanic, i also go to the gym regularly, but begun to get wrist pain a month or so ago. worried and frustrated i found this video. i like the feeling of the stretches i never would have thought of! Thanks!
Great vidddd! Helped alot!
Thank you so much going to try it tomorrow! Feeling hopeful since it works for you 👍
Thanks Doc😁
thankyou so much, this has helped a lot
Thanks a lot for valuable tips!! Its help me a lot.. :)
Oh man, you're officially my favorite person thank you. #ParalegalWristLife
This helped a ton. I don't have a job like what you said, but I teach myself gymnastics and my wrists get really sore. This took away more than half of my wrist pain.
ashley B same
thank you 😊
Felt better
Thank You very much
This is great for court reporters!
Fantastic, thanks Ian :-)
Good exercises - will try them out. Developed RSI in outer part of wrist and need help!
Thank you
THIS IS GREAT!! THANKS!! IT REALLY WORKS!!
I do this regularly. I've seen other videos and different variations of this but this is my favorite, the only one that recommends making a fist to stretch the top side. Very helpful. Though I did run this past my physio and she strongly recommended I avoid the snap at the end, but keep the roll. Still this is the video I recommend to people! With that avoid the snap caveat.
Please make more video's bro.
My spouse taught me and the kids the crelbow or elbow pit is called the runcle "Sneeze into your runcle." I never heard it before and am dubious, but we run with it in our family.
Thanks
Great video :) I'm a line worker at an assembly plant (cars) and I'm on my feet 11 hours a day and do extremely, EXTREMELY repetitive motions (some carrying weight) 605 times a day, all day. Back pain, feet soreness (with Z-coils) stiff muscles and forearm and hand pain.
I'll try these stretches at work.
How did it go? Are you still doing that work?
tq u so much.! wonderful video it helped me to get rid of my pain .!i have searched many videos regarding wrist joint pain ,u made it quick and easy .! :)
I am happy that I found you on UA-cam regarding thumb pain! I have started using you techniques and it seems to be helping! Do u have any other stretches (treating) the medial epicondyle? please let me know! Thanks so much, Kevin Cooper LMT
Thank you for the helpful video. Have a nice day and God bless
it helps a lot just do it several times a day
Thanks ..Hi my left wrist pain specally when i do the first step of exercise. and thanks for the info
This was great info! Do you have any stretches for tired feet?
Nice, I'll try these, I keep getting a weak and painful wrist after swimming, which is becoming a daily problem, hopefully this helps, thanks
Glad to have you here! And thanks for the heads up about the link; I can only replicate it when I'm signed out of facebook. Is anyone else having any trouble getting to my FB blag?
GREAT video and I especially liked your explanations of what to do and why it should work. Thank you!
Great , simple,s .
Hi. First, I'd like to thank you for explaining the process of the body. I have never heard it explained that way before, and I am a transcriptionist for orthopedic surgeons! Second, is there anything more intensive that I should do if I am certain that at least more than average if not advanced processes have happened? I was diagnosed with carpal tunnel 13 years ago, and I have chronic tendinitis, but I haven't really done anything medically about it because it means not working for a period of time, unfortunately. Any input would be helpful because, due to my admitted hard-headedness, I am at a point where I might need to consider a different profession.
Thank you! Being a wig maker I have so much hand pain ! Thank you
That’s a helpful tip bro thanks but guys please make sure your hands and wrist are warmed up first before doing these stretches because cold muscles are very prone to injuries compared to they are warmed up because of the lack of blood flowing into these muscles.
Its helps but i have this pain it wont go away. On the same hand that i broke when i was little. On the palm on my hand if i press up i have this pain. Also when i close my hand (make a fist) should i go to the doctor or what should i do?
3:39 QUICK FLICK OF THE WRIST!
Thank you, I shall try this, I was prescribed naproxen 1000mg yesterday but my stomach is killing from them, so I going to try your advise and drop down to 500mg. Thanks again.
thanks, I am not getting immediate relief for wrist pain but it makes sense to me to do this every hour or so when on PC.
Just keep in mind that you may need to come at chronic wrist pain from multiple directions. For instance, there may be some ergonomic changes you could make at your work station. You may also benefit from strengthening exercises, so getting a referral to a physical therapist or occupational therapist could be a big help. Best of luck!
Thanks. Yeah I have changed mouse pad, height of chair and also seen more physical exercise videos. Not had trouble since :)
What does it mean if when I curl my fist forward, there's a sharp pain where the back of my hand meets my wrist?
Gracie tanto Mico..Bravo...You have lern Me. VIVA FROM SWEDEN
some nice stretches but ,id like to share what worked for me put 2 or 3 rubber bands around your fingers and one arounf your whole hand and thumb and just slowly open and close your hand and your wrist pain will go away in a few days. As you know your wrist is connected to your elbow and forearm so by doing this simple exercise it will also get rid of pain in your elbow,forearm and wrist all at the same time.
I've been having pains in the palm under my little finger for several months now but I honestly don't know what to do. If anyone knows anything that could help please tell me. I'm an artist so I draw and paint A LOT I also spend a lot of time in front of the computer. Thanks in advance good people! : /
what to do for left hand side pain plz tell me its very emergency its sudden came to my mom give me very solution plz iam waiting for ur answer
what to do for left hand side pain plzzz tell me its very emergency its sudden came to my mom give me very solution plzzzz iam waiting for ur answer
Any recommendations for pain in the knuckles or fingers?
Persistant pain in the hands can have lots of causes, usually having to do with activity. Are there repetitive motions you're making that could be the culprit (typing, cutting hair, etc)? If so, try to take frequent breaks from those activities, do some stretches, and change things up whenever your hands start to fatigue. Strengthening exercises could help as well. My favorite tool for this are the "therapy putties" on Amazon, which are pretty much just silly putty that you squish for short sessions once per day. Soaking your hands in ice water can help as well, especially if the pain is bad after a day of work.
If the pain is new, persistent, or worsening, I do recommend that you see a doctor for evaluation. They'll be able to run tests, and possibly refer you elsewhere if need be. Best of luck!
krelbrow thankyou
I am a guitarist, I stopped playing on guitar because of the wrist
upload.wikimedia.org/wikipedia/commons/5/50/Carpus.png
in my left wrist (at the height of A and centimeter to the left) tough
bulge appeared ,I dont know what it is
When I practiced on guitar bulge increased slightly hurt
Can I somehow get rid of this?
I have pain in my wrists and it's been going on for a month now and it's like on and off but every time I like "crack" my wrists or whatever I can hear the bones like moving and then it gives it more pain I really don't know what to do about it I've tried to ice them but it doesn't work
Foxy Lps Hi Foxy, new symptoms are a good reason to go to the doctor. Even if they're not able to give you a definitive diagnosis, they can at least point you in the right direction, and they can monitor your progress. Feel better!
Thanks for this video, I think it will be helpful for me.
My job is driving a loading machine in a warehouse. The machine is designed to be only used with the right hand. The right thumb will drive the machine forward or backwards. Doing this for 10 hours a day and for 6 years takes its toll.
I dont think I have carpel tunnel as there is no numbness in my hand. I am not sure if I have Tendonitis either, as tapping my forearm doesn't work.
I will try your exercises and hopefully they help!
A few question I have, would it be more beneficial to do longer stretches of these exercises, such as 30 seconds, then rest for 10 seconds, then 30 seconds again?
Would self massage be good before doing these stretches?
If you do these stretches do you recommend any creams or oils? I am using magnesium oil and sometimes "voltaren" - a pain relief cream
Ubuntu Contributionism Definitely experiment with all of the above. I like doing the brief stretches through the day rather than dedicating a chunk of time to sustained stretches. Both strategies seem to be effective, but the shorter ones are more comfortable for me (and much harder to overdo). As for self-massage, that would be great to work into your routine as long as you start gently. We're always rougher on ourselves than we would be with other people. Just think "warming up" the tissue rather than "breaking up" anything. Keep it brief, and go lighter than you think you need to. Any cream (or no cream) is fine. Good luck!
How did it go?
Didn't think that would work so quickly.
I've been writing a 10 page paper, back and front, non stop for 6 hours. MY WHILE ARM IS DEAD.
i cannot do that it hurts way too much
I don't have pain, but only my pinky finger is totally numb from the new mouse and keyboard I just got. (This started a week ago and I'm just now limiting my use of the computer and looking into stretching solutions) Would this or your TOS video be more beneficial to me? Also, what sitting position is best to alleviate the discomfort? Thank you so much!
Chimelle M Hi! Numbness in the 4th and 5th digits can come from compression of the ulnar nerve (the one that runs to the inside of your elbow, aka the "funny bone"). This is part of the brachial plexus, the nerve bundle that gets compressed up near your neck/shoulder in TOS, so the stretches in that video might help. Your wrist flexors (the muscles on the inside of your forearm that help you close your hand) are likely involved as well, so the stretches in this video should be useful too.That said, I suspect that you're holding your arms in a new way to accommodate your new computer setup. If this involves flaring your elbows out onto arm rests, that could put direct pressure on the ulnar nerve near the elbow. If you're resting your wrists on the desk in a new way, that could be putting pressure on the nerve near your wrist joint. I don't know definite solutions to these problems, but consider doing some tinkering: Sit in new ways (see if you're habitually leaning to one side or slouching), try a squishy wrist rest, and take frequent walk and stretch breaks. I wish I could give you the silver bullet for this!As always, if the problem persists or is recurrent, seeing a doctor would be a good idea. Let me know how this progresses and I might have some more ideas for you. Thanks!
Body-Mind Conspiracy Ah yeah you're spot on about the posture and funny bone nerve! And I'll do both videos. Thank you so much!
Chimelle M
It appears the TOS video has solved my problem. Thank you!!
Awesome! Now the trick is to keep it up. Making stretching part of your daily routine (and breaking up hours of repetition) can be the key to preventing any future shenanigans. Cheers!
I have something different in my wrist. no matter what I do with my hands cause i work in the supermarket all day. I'm hearing what sounds like static or the sound of lightening coming from my wrist. I'm wondering what it is. ?
Some grinding in the joint (aka "crepitus") isn't too unusual when you're dealing with a high-tension or repetitive strain situation. If you develop pain, or if the crepitus persists or worsens, I do recommend you see a doctor for evaluation and possible referral to a physical or occupational therapist. Best of luck!
There be times i'd be tying up my hair and I still hear the clicks. It's not sore , it happens occasionally. But I'm seeing a Doctor next Tuesday.
Thank u I feel better huh...
everytime i roll my rist i hear a popping sound thats the payments of being a gymnest X3 but thankyou for the exersises ive quit gymnastics for a while because i got introuduced to minecraft i got addicted so now i cant even do a handstand but if i keep doing these exersises im sure i can do what i luv again :-)
I think I have this wrist pain from typing to much and drawing to much and texting WAy DO MUCH CUZ IT STARTED RIGHT AFTER THAT
I feel better ! my gosh lol , thanks love u, I know weird :) bye
HELP!! I like ur video but I'm trying to get answers. my wrist hurt and it's not swelling but it hurts when I bend my wrist forward and when I roll my wrist or twist it a certain way. it has been hurting like this for almost 2 weeks now and am unable to go to the doctors at this moment. Any suggestions?? ps: it also hurt when I press in the middle of my wrist on the back of my hand.
Brandy Jones Hi Brandy! I do recommend that you see a doctor ASAP, but until then, there are some safe things you can do with a painful wrist: Ice, compress, and rest. Ice twice a day using an ice pack (you can find them at any drug store) wrapped in a towel. Let your wrist get nice and cold over the course of 10 minutes or so. A little numbness is okay. You can compress the joint using a wrist brace or Ace bandage (also from the drug store). Keep it wrapped/braced for 4-8 hours a day, especially during activities that seem to irritate it. Don't sleep in the brace unless a doctor recommends it (they can reduce blood flow a bit). Continue icing and compressing for the next week and see if this helps. You can add in some of these stretches (gently!) as your pain level goes down. Let me know how it goes!
Okay.. THANK U.. cuse I won't be able to see a doctor till the second week of April that's there earliest appointment.
This also happens to me. I never do anything it just hurts. And when I press the back of my wrist it hurts too.
Elena A. I definitely recommend compression and ice. If those symptoms persist or worsen, a doctor may be able to figure out what's going on. Good luck!
Brandy Jones Did you do any lifting of anything like a barbell or any similar motion to curling a barbell?
What if my pain is in the fleshy pad of my hand under my pinkie finger, and it's been there for years. Then what? : /
Finger and wrist stretches might help, but this might be a job for a customized stretching and exercise regimen. If this pain is affecting your quality of life, I recommend looking into physical or occupational therapy. Best of luck!
Ok I am in middle school and have a lot to write .... my wrist pain a lot ...
haha did he say Ian Harding ?? Ezra Fitz I see you there -A
They are too hard for my injury 😑😐
Millianne Smart With any of these techniques, stay well within your comfortable range of motion. If there's pain, do less, even if it seems like you're barely doing anything at all. If anything along these lines just seems to aggravate your pain/dysfunction, you would need to be supervised by a medical professional (physical therapist, etc). Good luck!