Many of our wrists gets bounded up and compressed from daily usage. From manual labour work, to typing at the computer all day or improper techniques at the gym. . Many wrist pain stems from muscles of the forearm that extend into our hands. One can release and stretch these muscles to get some relief, but today I am going to show you 3 releases that are directed at the wrist to create some space. . 1 - Forearm Interosseous Release (10-15 reps per movement) 2 - Carpal Release (Work along crease) 3 - Wrist Traction (30-60 secs) . Do daily twice a day. Will be more sensitive at the beginning but will feel less and less bounded up as the days goes by. . Tag 3 friends and share the wealth!!! . Disclaimer: This is not medical advice and is used for educational purposes only. If you are having pain or health related complaints, please seek out a licensed healthcare professional. . #Myodetox #rehab #prehab #wristpain #movement
Strengthen and Stretch your Wrists! (Full instructions below) 🔥💪 . . You asked so here it is! This is for helping build your wrists to stay pain and injury free during yoga/armbalances/handstand. It’s also great if you use a computer or phone constantly, or need to release stress in your forearms (work, weightlifting, rock climbing, etc). Let’s get into it! . . Instructions: 1) Elbows forwards and backwards: my favorite warmup/mobility exercise for the wrists. Make sure to keep pressure in the fingertips and knuckles. As your wrists get more open, planche your shoulders forward to intensify the stretch. I start ever practice with 100 reps of these, but start with 20 and work your way up! Make sure to explore the full range of motion and move mindfully (this video is sped up!). . . 2) Lean and push into finger-tips: this will build strength in the forearm, wrist, hands, and fingers, while also opening and stretching. The key is to lean forward, but only use your fingers (not hips!) to push yourself back. This should be reeeaaalllyy hard 🔥 start with 10 and work up to 20 reps. . . 3) fingers face out circles: keep weight in the finger tips and move through your full range! Feel the entire forearm and elbow open! 10 reps each direction. . . 4) Fingers back and push into finger tips: same as number 2 but with fingers facing you. Start with 10 reps and work your way to 20. This one feels amazing and really works deep into the muscles. . . 5) Knuckle pushups: keeping fingers and knuckles down, lift the palm of the hand off the floor. Always keep arms straight and shoulders over wrists. Easier: just do one hand a time, or move your knees closer to your hands. Harder: hold for 10 seconds after the last rep, or take your knees farther away from your hands. Don’t sacrifice form! This is one of the best ways to open and strengthen the hand and fingers. . . Finger-tip holds: Never let the fingers collapse! This will strengthen everything 💪 arms straight, shoulders over wrists. Easier, move knees closer or do one arm at a time. Harder, move knees farther away. . . Comment what tutorial you want to see next (I listen!) and tag someone that could benefit. You rock 🙏🏻🌊
💥Wrist Pain💥 . 💯 TAG or SHARE with someone who has wrist pain with push-ups or other upper body weight bearing! . 💥 Many people complain of wrist pain during push-ups or other upper extremity weight-bearing exercises. Although a lack of wrist extension mobility is often the primary cause of this, there are many simple ways to modify the exercise to decrease load on the wrist joint and make it much more comfortable . 💯 Here are some of my favorites: . 💥 Fold up a towel several times (or be creative with what you have) and place it just under the bottom portion of your palm (also called the the thenar and hypothenar eminences) . 💥 Bunch up a small part of a towel in your fist and perform the push ups on the flat part of your finger bones (dorsum of the proximal phalanges). The bunched up towel helps to decrease stress to your finger joints and protects your hand a little more than if you didn't use it. The last thing you would want when trying to take load off your wrist is to overload the small bones and ligaments in your fingers and develop an injury there . 💥 Use dumbbells or push up bars. Try to use dumbbells with a flat edge so that they don't roll away from you . 💡 As you can see, each of these modifications puts the wrist out of maximum extension in order to decrease the compressive load in this area. I would also recommend working on proving your wrist extension mobility if it is lacking 👌🏼
🤜Wrist Rehab 🤜 . ❓Do you have a history of wrist issues? What’s have you done for recovery? Let’s hear in the comments . 👊 If you like this post and tag 2 or more friends in the comments within an hour of it being posted, you can be entered into a draw for a free consultation and month of programming! We will be doing the same contest for the next 2 weeks, so make sure to go to our bio and turn on post notifications! . 👉 The wrist is a condyloid joint that has pivot joint and plane joints in close proximity. This helps to create a fairly high degree of freedom for motion given the density of structures. We see numerous conditions present in this area ranging from carpal tunnel syndrome, De Quervain’s, etc. . ✍️The wrist can be challenging to treat due to the high demand we place on it. Modifying activities to manage symptoms to a tolerable level is important to allow the person to reduce sensitivity and progress function over time. In some cases wrist splinting is supported for temporary relief (carpal tunnel). While this activity modification is done, we want to ensure we are building the best capacity for load we can through targeted strengthening. Selection of movements from these options should be based on need. Doing all of them is it necessary but it’s okay to do if you want to cover all your bases. #TSTwrist
ULNAR NERVE EXERCISES --- Let's talk more about nerve glides. I have a previous post on carpal tunnel syndrome, which involved nerve glides of the median nerve. Today, we're going to go over some nerve glides for the ulnar nerve. The ulnar nerve is responsible for innervation of the sensation of the pinky side of the hand, and last 2 digits. It runs through the cubital tunnel which is essentially the name for the inside of the elbow. If you've ever hit your elbow on something and had numbness, chances are you hit this area (think "funny bone"). Cubital tunnel syndrome can be similar in fashion to carpal tunnel syndrome. It just involves the other part of the hand/wrist/elbow. So here's some ulnar nerve glides to try. 1️⃣ Quick overly simplistic demo of where the ulnar nerve runs in the wrist 2️⃣ Ulnar Nerve Sliders 3️⃣ Ulnar Nerve Tensioners 4️⃣ Wrist Extension sliders 5️⃣ Wrist Extension tensioners The idea behind sliders is slacking the nerve at one end and lengthening at the other. That way we are not actually "stretching" the nerve (not that nerves actually stretch). A nerve that is hot and bothered tends to not love tensioners. Be gentle with tensioners my friends. I find clinically that the last variation tends to bias the elbow a bit more, not a rule by any means, just an observation. - 🔑 Try these ulnar nerve glides out! Save the 📷 or share it with someone in need of some wrist love. 🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
CARPAL TUNNEL SYNDROME (CTS) --- You've probably heard of it, have experienced it, or maybe your third cousin's mother-in-law Karen talks about her CTS during Thanksgiving dinner. For those who don't, oversimplified it is compression or irritation of the median nerve at the wrist. Generally, pain or parathesisas are present in digits 1-3. It's an extremely common issue that affects millions. - Sometimes it can resolve with something as simple as modifying your workplace. Sometimes it can actually be referred from the c-spine. And sometimes it won't go away on it's own. Before you ask, I'm not sure if this is going to help your specific case. There's a multitude of factors that go into symptoms and pain. - Clinically, I've found median nerve glides to be useful for patient's dealing with carpal tunnel syndrome. - So here's some median nerve glides to try. 1️⃣ Quick overly simplistic demo of where the median nerve runs in the wrist 2️⃣ Median Nerve Sliders 3️⃣ Median Nerve Tensioners 4️⃣ Median Nerve fist segmental sliders 5️⃣ Median Nerve glides on wall with shoulder rotation The idea behind sliders is slacking the nerve at one end and lengthening at the other. That way we are not actually "stretching" the nerve (not that nerves actually stretch). A nerve that is hot and bothered tends to not love tensioners. Be gentle with tensioners my friends. The wall variation is nice because you can work into different angles where you feel the most tension. Decrease wrist extension if symptoms are too intense. And finally, the segmental sliders are something that just makes logical sense to me, especially for symptoms in the distal segments. - 🔑 Median Nerve glides can be useful for CTS - Save the 📷 or share it with someone in need of some wrist love. 🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
Do you have wrist, forearm, or elbow pain? 💪Tag someone who does! This is a simple exercise that only requires a shirt! There are a bunch of devices out there on Amazon that are made to help strengthen the forearm, but all you really need is T-shirt! . . If you have tennis or golfer’s elbow, massaging the tissue in the forearm is usually really helpful, but if you have been doing that for the last several weeks/months and are not seeing results, then you may want to consider STRENGTHENING both sides of the forearm… slowly. Eccentric contractions (when the muscle is both contracting and lengthening at the same time) are one of the best ways to strengthen the muscle. So, after you have contracted the muscle, slowly let it return to it’s neutral position. (Slower than I show in the video.) . . If you have limited wrist motion, work on improving it by strengthening into your end-range of motion… don’t just stretch the wrist. . . We have done many wrist/forearm/elbow videos in the past, but will be making some new ones for you guys in the coming weeks! . . 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . . #MoveU #FixYoShit #ComeBackStronger #WristPain #ForearmStrength #ElbowPain #LateralEpicondylitis #MedialEpicondylitis #Golf #Tennis #GolfersElbow #TennisElbow
🖐🏻 𝙀𝘼𝙎𝙀 𝙔𝙊𝙐𝙍 𝙒𝙍𝙄𝙎𝙏 𝙋𝘼𝙄𝙉 . Today we're taking a look at wrist impingement and a way to reduce the pain associated with it. Outside of trauma, wrist pain usually comes from overloading the extension positions (think handstands, push ups, and front squats). . 💥 Now, impingement is much more about SENSITIVITY than it is damage to the tissues. You actually impinge your joints all the time. It's totally normal, and it's only an issue if that position becomes sensitive for some reason. So the goal isn't to solve the impingement, but more so just to calm down the pain associated. . 📈 The best way to do that long term is to stay out of that sensitive position. By modifying your movements, office ergonomics, and day to day activities, you can stay out of those positions that hurt and let it calm down. Then if you want to, you can begin building the tolerance of the wrists through one of my wrist strengthening routines here on the page. . ↔️ Along the way, providing a little distraction to the joint can help manage symptoms and ease day to day pain levels. Movement can be relieving so try adding a little traction and movement to see if it helps you out. . Tag a friend with wrist pain and share the wealth! . #Prehab101
💥Wrist Extension💥 - 💥 If you have pain with push-ups or other weight-bearing exercises, many times working to improve your wrist extension mobility can help a lot with decreasing compressive stress and pain at the wrist - 💥 A quick test to check to see if your wrist extension is lacking is to put your palms together as if in a prayer position, and slowly drop your hands DOWNWARD while lifting your elbows UPWARD. Look in the mirror to see if there is any difference in the amount of wrist extension between both sides. It's also helpful to FEEL if there is any difference in tightness or pain between sides as well - 💥 If you have limited wrist extension on one side, today's exercise progression can help with that - 🔹With your hand flat on a countertop, table, or bench, place the web space of your opposite hand at the wrist joint line. 🔹Keeping your hand pinned down, pull your body away to distract the joint slightly, and then lean your body weight forward to feel a stretch in your wrist 🔹Oscillate on and off of the stretch 🔹Ideally, you want to feel the stretch more in the palm (anterior) side of your wrist and forearm without sharp pain deep inside or at the back (posterior) side of your wrist joint 🔹Perform this for 1 to 2 minutes or somewhere between 20 to 50 reps - 💥 In order to "lock in" any new range of motion gained, it's helpful to train the muscles on both sides of the wrist joint at the end of the new range achieved 🔹At your full stretch, PUSH down your hand and fingers into the surface, slowly ramping up until you achieve 100% contraction 🔹Hold for about 10 seconds, then release and stretch further, holding 10 sec, then repeat 🔹Perform this 3-5 times - 🔹Follow this with holding the full stretch while trying to LIFT your hand and fingers off the surface, slowly ramping up until you achieve 100% contraction 🔹Hold for about 10 seconds, then release and stretch further, holding 10 sec, then repeat 🔹Perform this 3-5 times - 🚨 Your wrist might cramp up or feel a little sore right after you finish this, but it will be helpful in the long run - ❤️ TAG or SHARE with someone who needs to work on their wrist extension mobility
𝐇𝐔𝐌𝐀𝐍 𝐏𝐀𝐈𝐍 𝐋𝐎𝐂𝐀𝐓𝐈𝐎𝐍 . . . . . . . . #whennothinghelps! #aminoacadem #ANFtherapy #Hertz4healing #chiropractors #injury #physicaltherapy #wellness #paintherapy #doctor #pt #physicaltherapist #neckpain #elbowpain #wristpain #fitness #health #kneepain #anklepain #lowerbackpain #backpain #hippain #shoulderpain
“Mommy’s wrist” or “mommy’s thumb” is a condition that is officially called de Quervain’s tenosynovitis (or tendonitis). This is a type of tendonitis in the wrist whose nickname comes from the fact that the condition is common in caregivers of young children. Read more about this condition on my blog.�If you are experiencing this, please feel free to contact me:⠀ 📱072 556 1921 or ✉️email@example.com ⠀ (Link in Bio)⠀ .⠀ .⠀ .⠀ #MommyWrist #deQuervain’s #lifestyle #wristpain #wrists #pain #OccupationalTherapy #OT #handtherapy #instadaily #instagood #igers #instapic #igdaily #bestoftheday #instagramhub #occupationaltherapist #instagrammers #instagram #instalike #instahub #instalife #hands #handtherapists #occupationaltherapists
WRIST PAIN REHAB . . . . Whether you’re dealing with a sprain, strain, or fracture of the wrist, aggressive stretching of the area is rarely the key to a successful recovery. Instead, it is imperative to restore the capacity of the wrist to tolerate the stressors placed upon it by performing a gradual and intelligent loading program. . To minimize stiffness in the first place, it’s helpful to begin moving the joints actively in a comfortable and tolerable manner. It’s a common misconception that a “no pain, no gain” mentality is required to successfully rehabilitate an injured body part. Just start with what you can and gradually expand the range of motion over time. . The wrist is capable of various ranges of motion: flexion, extension, supination, pronation, radial deviation, and ulnar deviation. You don’t necessarily have to train every movement, but it’ll be important to find the ones most relevant to you. Isolated isometrics are a good starting point, but you can also integrate them into arm exercises as shown. Isotonics can then be utilized to gain strength throughout the entire range of motion. . Weightbearing and other compressive exercises are usually what most people are concerned about. I’ve demonstrated some higher level exercises, but you have find to your tolerable baseline. This might mean doing push ups against the wall with neutral wrists and then extended wrists, on your bed (elevated surface), on the floor in quadrupled (decrease load through the wrist), and then in a full push up position. Don’t force yourself into positions that aren’t comfortable. . And don’t forget gripping exercises! You can literally squeeze a tennis ball or lacrosse ball throughout the day while you’re at work to improve the isometric strength and endurance of the muscles surrounding the wrist. . As always, be realistic and give yourself some time. If you were in a cast for 3 months, your wrist is going to take several months to return to its prior level. #rehab #physicaltherapy #fasia #wristpain #medico #medical #medicalsports #strength #healthylifestyle #hazar360 #repost @dr.surdykapt
What's so great about Flexbars? They can help improve grip strength in the arm, hand and shoulder. We often use these as part of an exercise program for various elbow, wrist, and hand conditions. . . . . . . #grip #gripstrength #hands #elbows #wrist #rehabilitation #handtherapy #tendinitis #tendonitis #handtherapist #hand #physiotherapy #physicaltherapist #physiotherapist #physicaltherapy #tenniselbow #golferselbow #golfer #tennisplayer #wristpain #sportsinjury #injuryrehabilitation #climbing #climber #stronghand #strondhands #powergrip #gripstrengthtraining #theraband #flexbar
Wrist pain when doing curls? - I’ve experienced this and it’s a literal pain! - Joint pain disrupts almost every bit of training - However - Just like everything else. - There’s always a solution! - So that’s what I sat out to find. Upon doing so I realized a lot of my joint pain came from a lack of muscle and mind muscle connection - A lot of us just go through the motion and compensate most everyday movements with shitty form - And down the line whether it’s 5 day, 5 weeks, 5 months or 5 years.. that shit catches up to you! - So a simple tip is to focus on contracting the muscles that help move and stabilize the wrist - That would be the forearm muscles. A good way to do this is to get so fat gripz or something like a stress ball and just work on your grip strenght - There are a ton of other ways to practice your grip. Just grip shit all the time lol - P.S. if you haven’t signed up for the “21 Day Jump Start Academy” where I give you 1-on-1 coaching with live Q&As, my day to day with exact food macros etc so that you can accomplish your physique goals.. then do it now! - Link in bio! - #mindmuscleconnection
Here are the 5 carpal tunnel relief products you need at work: 1️⃣ Wrist brace/reliever To minimize #pain caused by #carpaltunnel, you need to maintain proper wrist and #arm #alignment. 2️⃣ Mouse cushion If you sit at a #desk working on a #computer for most of the day, chances are that your hand is usually on a mouse. 3️⃣ Ergonomic mouse Another way to protect your wrist is to skip the pad and opt for an ergonomic mouse. 4️⃣ Wrist cushion Similar to using a mouse, typing on a #keyboard can also interfere with the alignment of your wrist and arm. 5️⃣ Ergonomic pen An ergonomic pen will help improve your alignment as you #write, whether you're jotting down a reminder to yourself or taking notes during an #important #presentation.
CTS ***Gel Wrist Braces - 70% off*** Link in bio! Limited Time! . . #arthritis #rheumatoidarthritis #carpaltunnel #osteoarthritis #arthritissucks #arthritisawareness #rheumatoidarthritiswarrior #rheumatoid #carpaltunnelsyndrome #wristbrace #wristpain #thumbbrace #thumbpain #handbrace #arthritisfoundation #arthritisrelief #braces #brace
👏🏽Listen up party people 🤛🏽Your wrist is a beautiful structure. 🤜🏽You’ve got some arm bones. ✋🏽Those guys are called the radius and the ulna. 🤚🏽They meet up with a row of little buddies called the carpals. 🖐🏽Where the radius and ulna meet the carpals is called your wrist. ✊🏽Your wrist is a meet up spot for 2 big bones and a bunch of little ones. 👊🏽This means there is a lot going on there as you can imagine. 👍🏽Any place a bone touches another bone is called a joint. 👉🏽Joints help our bodies move. 💪🏽Joints need movement to stay supple and competent. Or else they get dry, stiff and immobile. ✌🏽This exercise is advanced so good luck and try to keep that palm facing up while maintaining a smooth, symmetrical and slow circle! 👄Keep your jaw relaxed and breathe 🌬 #deathofthedesk #1minutemobility #wrist #wristpain #wrists #wristrehab #carpaltunnel #carpaltunnelsyndrome #carpaltunnelsurgery #carpals #metacarpals #carpal #texting #typing #repetitive #repetitivestraininjury #workerscomp #workerscompensation #reducepain #frc #wristcars #controlyourself #jointpain #jointpainrelief #mobility #rehabilitation #selfcare #selfhealing #healyourself
Attention moms and dads with #wristpain! Can you spot it? Swipe 👉🏼. . . Introducing De Quervain’s tenosynovitis, aka. mother’s wrist or mommy thumb. It is inflammation of the fluid-filled sheath that covers the muscle tendons on the thumb-side of the wrist. This can be caused by: 💥 repetitive wrist extension and/or flexion 💥 repetitive wrist ulnar and/or radial deviation 🤱🏻 Lifting, carrying, nursing and feeding a baby involves all of the above 😓. Not to mention the hormonal changes (prenatal and post-partum) that can affect joint laxity and swelling, furthering irritation! The first line of treatment is to be aware of your wrist position and avoid using the wrist at extreme angles. Some examples could be changing the way you carry your child, lowering yourself first before lifting them, switching arms often, using a pillow when nursing and even using your phone less. If symptoms persist, the next step is to seek a health professional who will: ✅ ensure your wrist joints are functioning well ✅ provide hands on techniques or #acupuncture to loosen the tight musculature involved ✅ guide you with isolated isometric strengthening 🙌 More can be done than just bracing the wrist! . . . #ONchiropractic #health #wellness #prenatalcare #postpartumcare #painmanagement #posture #movementmatters
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Working with @oldboystraining to help me improve the handstand. Working on my wrists to help the flexibility and mobility so that when I am up in fully weight bearing handstand - I can adjust the weight distribution more smoothly and with more control through the wrists! High plank - move from a lower to higher possible position over wrists - slowly work on this with slow reps - any pain then back off. Keep core engaged and knee straight rock on toes and gently grip the floor with your fingertips - 15 reps - slowly. Avoiding injury and allowing me to be better at handstand! #handstand #rehab #wristpain #wristrehab #physionewbury #newburyphysio #thatcham #injuryprevention #getphysio #rosierfit
👌Someone’s about to get taped! 🔥💪👍 I love integrating Kinesiotaping/Rock taping into my patients’ protocols. It definitely helps them to achieve their rehab goals and improve their symptoms! The good news is you don’t need a prescription to be treated for physical therapy and it is covered by most insurances! If not, we Offer the BEST out of pocket rates around! Call today to schedule your appointment: (201) 485-3340. Dr. Monica’s Physical Therapy 1401 Valley Road Suite 200 Wayne, NJ 07470 #physicaltherapy #rehabilitation #orthopedics #wayne #nj #sportsinjury #pain #rehab #PT #kinesiotaping #shoulderinjury #oakland #shoulderpain #backpain #kneepain #hippain #neckpain #legpain #wristpain #radiculopathy #sciatica #anklepain #jointpain #postop #jointreplacement #kneereplacement #hipreplacement #anklesprain #musclespasm #rocktape
Swipe right for all the videos!! Carpal tunnel syndrome and wrist pain! If you deal with chronic wrist pain, check these videos out! I suggest all stretches and exercises be performed 3 times per day. Each stretch for 30 seconds per side. Each exercise 2 sets of 12 repetitions, or 60 seconds. Always consult with a chiropractor, physical therapist or other medical professional if your symptoms don’t improve! #carpaltunnel #carpaltunnelsyndrome #wristpain #handpain #fingerpain #handstrength #wriststretch #wristtherapy #occupationaltherapy #handtherapy #chiropractor #chiropractic #emeraldcoast #mobilebay
Do you ever think about your finger and wrist extensors? I have to admit i didn't for a long time, untill i started doing trigger point therapy with my clients regularly. It became perfectly clear that my muscles of the palm and forearm are not exactly "fit" and I started having problems with my wrist and elbow because of the overload. So as a rehabilitation professional i started thinking of ways to correct that so I can keep doing my work. Of course, I released the tissue that was too tense and compensating for my lack of power. Then I started doing exercises for the wrist extensors (the exercises are not posted here, you can contact me for them) and finger extensors. For finger exensors i found this rubber band "thingy" that has proven to be useful. It comes in 3 strenghts. And as you can see on the picture my fingers are still a bit too weak for the middle strenght. Can't wait too see if my client did some work with the rubber thingy number one and if she has better results then me.:) So, basically I think that people who do a lot of manual work can definitely use some exercises of this type. Then we have climbers, who could benefit from this when they are warming up or just at home to strenghten the grip (of course you want to do some flexor work too!!), everyone that has a lot of flexion of the wrist and fingers going on in the day should definitely do some work for the extensors also so you balance it out. Let me know if you have any questions, maybe problems like this that you would like to solve and keep in mind this is just one set of exercises and it does not completely resolve the problems around the palm, wrist, elbow area. #therapy #work #lovework #manualtherapy #physicaltherapy #exercise #sportspecific #wrist #wristpain #elbowpain #climbers #grip #extensors #fingerextensors #wristexercise #stronggrip #fingers #weak #resistancebands #watch #resistancetraining #strong #suunto #suuntospartan #babypink @suunto
M O B I L I T Y • WRIST PAIN #getmemobile day 2 wrist and finger mobility. I added my own variation with the wrist facing each other. I needed a little more for my 5am stretch after devotional. Why so early?😴 Twins got into bed with me and took over the entire bed. How can children so small take over an entire bed?🤔 • Hosts @studiofocuspilates @at_the_mat @raymurse_yoga Sponsors @myinnerfire @balanced_body • T I P S from @studiofocuspilates 😉 🔹️Remember, mobility training is all about individual joints having usable ranges of motion that allow degrees of freedom supported by strength and resiliency. So still focus on isolating the specific joints by having the rest of the body fully engaged and active, but not involved with the movements. . 🔹️These also can be done seated, standing or kneeling: ✓ Finger CARs - Move each individual finger to the outer limits and without moving the others. Keep the palm flat. ✓ Wrist End Range Holds - Press wrists into passive range then SUSTAIN range by lifting fingers, keeping arm straight and rocking back as minimal as possible. ✓ Elbow closed chain CARs - keep palms planted and arms straight, INTERNALLY/EXTERNALLY rotate elbows.
Wrist pain! Wrist pain can be frustrating when your training as it’s rarely the target area for the exercise but can limit your training significantly. Wrist pain is often caused by sprains or fractures from trauma injuries such as a fall. But wrist pain can also develop gradually from repetitive actions or stress. Because many factors can lead to wrist pain, diagnosing the exact cause can be difficult, but an accurate diagnosis is essential for treatment and recovery. The wrist moves forward (flexion), backwards (extension), side (radial and ulnar deviation) as well as rotating through a combination of these movements. Most gradual onset of wrist pain is related to a technique issue or a sudden increase in load. This happens in weight training especially when starting to use the bar and perform more Olympic lifts and squat variations. Keyboard users are also susceptible due to poor desk and keyboard set up. Most commonly this is into extension with some deviation. The aim during both is to maintain a neutral position during the activity. Make sure your technique is correct before increasing the weight. As you increase resistance it only exposes your technique. Grip strength usually increases as your programme progresses, while stiffness/mobility issues should be addressed before start the aggravating exercise. During rehab or recovery grip variations can be used to allow the athlete to continue to train without pain but the driving technique issue should be addressed so that all activities can be reintroduced. Tips: 1️⃣Use grip variations to reduce symptoms 2️⃣Address mobility and technique issues 3️⃣Progress load gradually 4️⃣Get an expert opinion if any tingling, numbness or not resolving #wrist #wristpain #weighttraining #training #fitness #technique #squat #gym #trauma #crossfit #exercise #gym #optimalphysio #largs #newtonmearns #gripstrength #Strength #strengthtraining #fitness #wristinjuries #injuries #sportsinjuries
Pain issues need to be addressed. Your stuff doesn’t hurt because just because. There’s a reason for it. . If you have a closing angle pinching sensation you need to see a soft tissue person who understands what to do about that. . If you complain of pain to your trainer and he/she doesn’t refer you out to someone that can help, or doesn’t help you mitigate the issue themselves, find a real coach. . It’s not okay for them to tell you some bullshit line about how “ your push up form is good so if your elbows blah blah blah.” Especially if they didn’t assess it and simply tell you we’re gonna go do some cardio instead(some rounds on the ropes and a bunch of poorly executed med ball stuff at random intervals is not “cardio” by the way). . I’m sniping clowns in 2019 🤡🔫 . I’m tired of this shit. . . . . #personaltrainer #ClownSniper #frc #frms #sftrainer #coach #sffitfam #fitspo #fitstagram #athlete #fitness #pushups #wristpain #rehab #mobility #fitfam #fuckshittytrainers #🤡🔫
Are you feeling the pain of trauma or overuse injuries of your hand or wrist? Dr. Mohan also specializes in Hand and Microsurgery! Call us to schedule an appointment! (210)566-8332 #vedamedical #vedamedspa #handsurgery #carpaltunnel #wristpain #drmohan #satxplasticsurgery #satxmedspa
Dwight is coming to therapy to improve his tennis elbow. This exercise helps him get back to his original state and improve his wrist extension and flexion.
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#massage #massagetherapy #massageoil #pain #waist #waistpain #waistshapers #shoulderbag #shoulderday #therapeutic #neck #neckpain #bodymechanikshow #back #backpain #wristpain #health #healthytips #muscles Therapeutic Massage Therapeutic massage incorporates a variety of advanced modalities that enhance the body’s natural restorative functioning. Light to firm touch is used to release tension, relax muscles, increase blood and lymph circulation, and impart a sense of calm. Therapeutic massage can be used as a collaborative, supportive addition to conventional medical treatment of illness and injury, alleviating pain and stress, aiding soft tissue healing, and revitalizing the body. Also, regular massage can enhance health, providing relaxation, release of muscle tightness, relief from anxiety and tensions, and balancing aspects of body/mind/spirit.
Pain with texting or playing video games? Wrist or forearm pain? Wrist stiffness? Numbness or tingling in fingers? 👉🏼 I 💕Wrist-forearm manual techniques for stretching and strengthening can help get rid of pain and bring function back! Carpal tunnel can become narrow overtime and add more pressure on nerves & blood flow to the fingers. This leads to tingling or numbness. Ask a Physical therapist about treatment options before a cortisone shot or surgery! #chooseptfirst #doctorofphysicaltherapy #stretching #manualtherapy #tracyca #optimaptwellness #wristpain #tenniselbow #thumbpain #gamersthumb #carpaltunnel #carpaltunnelsyndrome #mediannerve #healing #wellness #mantecaca #manteca #sanjoaquin #centralvalleyfitness