Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

 

Hand & Finger Stretches & Exercises for Guitar Players

A lot of Guitar Players have asked if I will do a stretching routine for them, so here are some hand and finger stretches and exercises for guitarists. These will help loosen up your hands and fingers before you play.

First, you will massage your palm area, especially the thenar and hypothenar muscles. You can use your thumb on the other side and make small circular motions. You and also push down in the middle of your palm and slide down towards your fingers. This is to help get the muscles loose and warmed up.

Next, take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.

Then you are going to do some stretching for the fingers. For finger extension, you can do this with either your elbow bent (less) or your elbow straight (more). Hold one finger up and back while you bend the other ones down. This is a pretty big stretch, so you only need to do it a few times on each finger. Then for finger flexion, when the elbow is straight, there will be less stretch, and bent is more. Now hold each finger down, and extend the other fingers.

Now you will stretch your thumb extensor muscles. Keep your arm straight out in front of you, and with your thumb facing toward the ceiling, tuck it down into your palm with your fingers over your thumb. Then push your fist downward into radial deviation until you feel a stretch on the top of your thumb. Hold that stretch for 30 seconds and do it three times, or you can do a continuous motion 15 times. You can stretch the thumb flexors by sticking your thumb up, and pulling back gently with your other hand.

Then you can stretch the webbing of your fingers by spreading your fingers apart with your other hand. You don’t have to hold these for very long because there are so many spaces to stretch.

For the last stretch, start with all your fingers close together and put a rubber band around them. Then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.

Related Videos:

Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists

Hand Arthritis Stretches & Exercises

Wrist Ulnar Deviation with Resistive Band

If you have weak or injured wrists, try wrist ulnar deviation with a resistive band to help strengthen them and relieve the pain.

To perform wrist ulnar deviation with a resistive band:

  1. Hold a resistive band in your hands with your thumbs inwards facing each other, and put some tension on the band.

  2. Turn your wrist outward away from the other hand and slowly come back in.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Straight Leg Raise Phase 2

Looking for an easy way to help strengthen your legs, hips and lower back, try the straight leg raise phase 2.

To perform the straight leg raise phase 2:

  1. Lie down on your back and prop up on your elbows. Bend one leg up, and straighten out the leg you want to exercise. Pull your toes towards you to lock out your knee.

  2. Keeping your leg straight, lift the leg to the height of the other knee, and slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Ankle Inversion with Resistive Band

If you have weak ankles that are prone to injury, try ankle inversion with a resistive band. It's a great way to strengthen your ankles to help prevent injuries or to help get stronger after an injury.

To perform ankle inversion with a resistive band:

  1. With your legs out in front of you, cross the leg of the ankle to want to exercise over the other leg. Put the band around the ball of your foot with the knot on the outside, and anchor the other end around the other foot.

  2. Keeping the leg straight, and only moving at the ankle, pull outward away from the other foot, and control it back in.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Shoulder Flexion Table Slides

If you have a tight or sore shoulder due to an injury or surgery, a shoulder flexion table slide is a great, passive way to help loosen it up and help relieve the pain.

To perform a shoulder flexion table slide:

  1. Sitting in front of a table or level surface, place your arm on the table with your thumb up. You can use a towel or blanket to help your hand slide.

  2. Slide your arm forward as far as you comfortably can, and then come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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