Fix Your Wrist Pain! Follow-Along Routine For Wrist Pain Relief — Transcript

Full transcript

1. 0:00you've got a painful wrist and I want to
2. 0:02help you out I'm Dr Jared and this is a
3. 0:04real-time exercise routine to help
4. 0:07eliminate pain in your wrist by
5. 0:09improving range of motion and increasing
6. 0:11strength now your wrist is a fairly
7. 0:14complex joint there are actually eight
8. 0:16bones in here that all have to work
9. 0:18together to function normally and
10. 0:20painfree it needs to be very mobile but
11. 0:23it also needs to be very stable and most
12. 0:25pain we experience is due to a deficit
13. 0:28in one of those areas a lack of Mobility
14. 0:31or a lack of strength therefore
15. 0:33exercises to increase range of motion
16. 0:36and increase strength are really
17. 0:38beneficial and that's exactly what I
18. 0:40want to share with you in this routine
19. 0:42so let's go ahead and let's get started
20. 0:43with this I'm going to push start on my
21. 0:45timer we're going to get started with
22. 0:46some active range of motion I'm going to
23. 0:49just assume a nice comfortable position
24. 0:50in my wrist I'm going to flex down hold
25. 0:53two or 3 seconds and then extend up and
26. 0:55hold two or 3 seconds so just a soft
27. 0:58fist we're just working up and down and
28. 1:01we're going to hit this for about 30
29. 1:03seconds I've got my forearm supported
30. 1:06right here on my table you could also do
31. 1:08it right down here support it on your
32. 1:10knee if you don't have anything
33. 1:12available just a nice comfortable up and
34. 1:14down motion for 30 seconds and then what
35. 1:17we're going to do is put the thumb up
36. 1:19and now we're going to get into motions
37. 1:21that we call olar and Radial deviation
38. 1:24and so my thumb is up I'm just pulling
39. 1:26down towards my pinky and pushing up
40. 1:28towards my thumb as as much as I can I'm
41. 1:31basically just trying to improve and
42. 1:33work on motion I'm just trying to kind
43. 1:35of get it warmed up in preparation for
44. 1:38some of the other things that we're
45. 1:39going to do with it so we started with
46. 1:41flexion and extension this is going to
47. 1:43be radal radial and olar deviation
48. 1:46little 5-second break and then we're
49. 1:48going to get into some circles with it
50. 1:50so nice and comfortable supported soft
51. 1:53Fist and I'm going to go circles right
52. 1:55now I'm looking down at that and that's
53. 1:56a clockwise Circle for me and we're
54. 1:59going to just do nice big circles um
55. 2:02again wrist is a fairly complex joint
56. 2:04and because of all those bones in there
57. 2:07it has a lot of motion available we can
58. 2:09take it through these circular motions
59. 2:12and and different positions um and it's
60. 2:15important that we work on all of those
61. 2:17as we're rehabbing it as we're
62. 2:19overcoming pain so there's 30 seconds
63. 2:22that direction I'm going to reverse
64. 2:23things we're going to go 30 seconds this
65. 2:25other direction I'm looking down at my
66. 2:27wrist that's counterclockwise now and
67. 2:30then we're going to get into some
68. 2:31stretching after this again these first
69. 2:33couple of exercises are just to kind of
70. 2:35get it warmed up your joints thrive on
71. 2:38motion it just improves fluid it
72. 2:41improves cartilage it improves joint
73. 2:43surfaces it improves tendon function and
74. 2:45other connective tissue and so this is a
75. 2:47great way to just kind of get things
76. 2:49started after this we're going to get
77. 2:51into some stretching I want to start
78. 2:53with a traction to your wrist what I'm
79. 2:55going to do is lean my elbow onto my
80. 2:58thigh and then I'm going to grab grab
81. 3:00with my other hand grab around my hand
82. 3:02and I'm going to pull in that direction
83. 3:04over there towards my wall so it's a a
84. 3:06distraction or a decompression in your
85. 3:09wrist a lot of pain that we experience
86. 3:12well here we're going to hold that for
87. 3:1320 seconds so 3 2 one we're going to
88. 3:16relax I'm going to do this one up here
89. 3:18on my table I'm still leaning on my
90. 3:20upper arm and then I'm distracting right
91. 3:22here in my wrist a lot of the problem
92. 3:25that we see with this comes from
93. 3:27compression in your wrist think of
94. 3:29pushing exercises especially in the
95. 3:31weight room it just under go a lot of
96. 3:34compressive forces there's 20 seconds
97. 3:37give it a little break for Just Another
98. 3:38Second and then get back into one more
99. 3:4020 second hold and so any type of
100. 3:43decompression that we can do in the
101. 3:45wrist usually feels really good to it
102. 3:48when I do this to patients in the clinic
103. 3:50they say oh my gosh can you just follow
104. 3:52me around and hold that all day that's
105. 3:54where I show them here you can do it on
106. 3:56your own and this is how that's what our
107. 3:58decompression looks like let's get into
108. 4:00flexion and extension stretches with the
109. 4:02arm out straight pull your fingertips
110. 4:04back towards you with my other hand I'm
111. 4:06going to grab those fingertips and
112. 4:08introduce a little bit of an extension
113. 4:11stretch so I'm pulling this way towards
114. 4:13my body until I get a good comfortable
115. 4:15stretch right here through my forearms
116. 4:18I'm going to hold that one for 20
117. 4:20seconds and then we're going to come
118. 4:22down and we're going to repeat that with
119. 4:23a flexion stretch so now fingertips are
120. 4:26down my hand grabs the back of my
121. 4:28fingers and I'm I'm going to pull that
122. 4:30towards myself just until we get a good
123. 4:33comfortable stretch here on this side of
124. 4:35the arm we're going to hold that one for
125. 4:3720 seconds and then we're going to
126. 4:39repeat back up into the extension motion
127. 4:42so now pull back this way we're going to
128. 4:44hold for 20 seconds please keep in mind
129. 4:47with stretches they must be painfree
130. 4:50they must be comfortable if you're
131. 4:52trying to be the hero and push too hard
132. 4:55it's going to cause pain you're going to
133. 4:57cause inflammation it's going to be more
134. 4:59more painful when you're done with this
135. 5:01than when you started little 5-second
136. 5:03break and then we'll get back into the
137. 5:05flexion stretch down this way and so the
138. 5:07goal with with uh stretching I was going
139. 5:10to say the goal with flexing the goal
140. 5:12with stretching is to keep it very
141. 5:14comfortable keep it painfree keep it
142. 5:16nice and relaxed all we're doing is just
143. 5:19trying to introduce a little more motion
144. 5:21into those areas 20 seconds here into
145. 5:25the flexion stretch and then we've just
146. 5:26got one more of each um this uh
147. 5:30extension motion especially if you
148. 5:32experience like a lot of people will get
149. 5:33pain in their wrist with push-ups or
150. 5:35like a bench press or kind of things
151. 5:37like that um even like carpal tunnel
152. 5:40type symptoms even um you know anything
153. 5:42that gets tight through here this is a
154. 5:44great stretch for that 20 seconds there
155. 5:46now we're going to come down one more
156. 5:48time for 20 seconds this
157. 5:51way nice and comfortable so three times
158. 5:5420 seconds so about a minute of
159. 5:55stretching into flexion and into
160. 5:58extension and then and then the next
161. 6:00exercise we're going to do is one of my
162. 6:01favorite if you get pain in your wrist
163. 6:04kind of on the outside right at the base
164. 6:06of your thumb what I want you to do this
165. 6:08is a great stretch so you're going to
166. 6:09grab your thumb tuck your thumb down and
167. 6:12then your other fingers wrap around your
168. 6:14thumb and now you're going to pull down
169. 6:16towards the floor just until we get a
170. 6:18good stretch those tendons right in
171. 6:21through here oh man that feels so good
172. 6:23that's one that's one that I do a lot I
173. 6:25kind of get some pain in that area from
174. 6:27time to time this usually isn't enough
175. 6:29to take care of it hold it really
176. 6:31comfortable 20 seconds kind of you know
177. 6:33give it a break and then we're going to
178. 6:35get back into that stretch again we're
179. 6:37going to do that one three times for 20
180. 6:39second
181. 6:41holds and then the next thing that we're
182. 6:43going to do as soon as we're done with
183. 6:45this as soon as we're done with
184. 6:46stretching is get into some gentle
185. 6:48strengthening some gentle range of
186. 6:50motion type activities with some weights
187. 6:53so I do have a weight here it's just a 5
188. 6:56lb dumbbell I typically recommend that
189. 6:58we start pretty low um 1 or 2 or 3 lbs
190. 7:02is usually enough to start with as we
191. 7:05work our way through some of these um
192. 7:07simple exercises for your wrist 3 2 1
193. 7:11and so now I'm going to grab my weight
194. 7:13and I'm going to I'm supported right
195. 7:14here on my table you can also do these
196. 7:16on the top of your thigh we're going to
197. 7:18go a palm down position and then we're
198. 7:20going to pull up towards the ceiling and
199. 7:22then right back down so down as low as
200. 7:25you can pull up towards the ceiling hold
201. 7:27one two and then right back down we
202. 7:29working on we'd call this extension
203. 7:31we're working on extension through the
204. 7:33wrist extension through the
205. 7:35forearm and again we're doing it with
206. 7:37some resistance um we've got about 7
207. 7:40seconds left that's going to be 30
208. 7:42seconds in this extension motion and
209. 7:44then 3 2 1 Now flip over we're going to
210. 7:47go Palm up and we're going to do a
211. 7:49similar motion but now it's going to be
212. 7:51the muscles on the other side of the
213. 7:52forearm those are your wrist flexors
214. 7:54that we going to work with
215. 7:57this um again if this this is your first
216. 7:59time doing this keep the weight pretty
217. 8:02light um you're going to find that these
218. 8:03muscles actually get pretty fatigued
219. 8:06pretty quickly and so keep that in mind
220. 8:09and if you need to drop your weight or
221. 8:11just you know do this without weight at
222. 8:13all no shame in that we can certainly do
223. 8:15that okay a little 5-second break and
224. 8:17now we're going to get into radial
225. 8:19deviation I'm going to grab the bottom
226. 8:20of my weight and then I'm going to let
227. 8:22it drop down this way and then I'm going
228. 8:24to pull it up this way and so that's
229. 8:27going to work those muscles right here
230. 8:29on we'd call that the radial side of the
231. 8:31forearm or the outside of the forearm
232. 8:33and we're going to do that for 30
233. 8:35seconds so that'll be 30 seconds for
234. 8:37each of these three exercise exercises
235. 8:40and then we're going to repeat that one
236. 8:42twice um if you don't have a weight at
237. 8:44home can of soup works great water
238. 8:47bottle works great even a hammer works
239. 8:49great like for this exercise right here
240. 8:51okay let's get back into the extension
241. 8:52stretch now so Palm down I'll do these
242. 8:54ones on my on my thigh here so you can
243. 8:57get a feel for what that looks like and
244. 8:59so so right here just nice and relaxed
245. 9:01elbows down on the thigh forearm is
246. 9:03supported we're going down towards the
247. 9:06ground we're pulling up towards the
248. 9:07ceiling we're keeping it comfortable if
249. 9:10you need to take brakes do that if you
250. 9:11need to grab a smaller weight or lighter
251. 9:14resistance do
252. 9:15that just trying to keep things
253. 9:18everything just as comfortable as we can
254. 9:20as we work through all these motions
255. 9:22little 5-second break that's going to
256. 9:24let us flip the hand over now we're
257. 9:26going to get into the flexion so up
258. 9:28towards the seat ceing and then right
259. 9:30back down up roll it down into the
260. 9:32fingertips roll it up towards the
261. 9:34ceiling feeling that right here in these
262. 9:38[Music]
263. 9:43muscles and we're going to do this one
264. 9:45for about 30 seconds so we've got about
265. 9:4710 seconds left on this and then I've
266. 9:50just got one more exercise that we can
267. 9:52do so 3 2 1 we're going to grab the butt
268. 9:56end of that dumbbell again get into that
269. 9:58radial and owner deviation so we're
270. 10:00going to deviate down towards the ground
271. 10:02and then use those muscles on the top
272. 10:04right here to pull that weight up and we
273. 10:07got 20 seconds left on this one and then
274. 10:10the last exercise that I have for you
275. 10:12we're going to get into some pronation
276. 10:14and superation we're going to do that
277. 10:15for 60 seconds um again supported right
278. 10:19here on your thigh or supported up on
279. 10:22your table I'll show you up on you on
280. 10:23the table three two and one we're going
281. 10:27to get into this same position I'm still
282. 10:28gripping the bottom of the dumbbell
283. 10:30Hammer is a great option for this as
284. 10:32well with that forearm supported and my
285. 10:34elbow bent to 90° I'm going to let that
286. 10:36weight fall out to the side use those
287. 10:39muscles to pull it up and over let it
288. 10:41fall to the inside and then we're just
289. 10:43going to repeat this twisting motion for
290. 10:4560 seconds if you need to take breaks
291. 10:48please feel free to do so um the
292. 10:51question that I always get asked in my
293. 10:53videos is hey how often can I do this um
294. 10:56the answer is usually it depends what
295. 10:59what's your tolerant tolerance level
296. 11:00like um something like this you could
297. 11:03probably get through once a day if the
298. 11:05stretches and the active range of motion
299. 11:08activities feel good you might consider
300. 11:10doing that one twice a day um but other
301. 11:13than that you know once a day especially
302. 11:14on these strength exercises is typically
303. 11:16enough we want to provide a stimulus for
304. 11:19healing that your wrist actually
305. 11:21improves and feels better but we
306. 11:23definitely don't want to overdo it which
307. 11:25is easy to do with strength training
308. 11:28exercises in 3 2 1 that's it if you need
309. 11:32more help with your wrist check out this
310. 11:34video right here subscribe to my channel
311. 11:36by hitting the circle right here hope
312. 11:38this helps and hope to see you again
313. 11:40soon