Wrist & Arm Pain

 

Stretches & Exercises for Gamers

As a gamer, you can have many aches, pains, and injuries. These stretches and exercises for gamers should help give you relief and get back to gaming.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. This will stretch your thumb muscles as well.

Then put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.

Next, the exercise is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

For the last stretch, clasp your hands behind you, and push your hands downward and push your chest out. Do each of these 3 times for 30 seconds.

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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.

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Pain or stiffness in your neck, shoulders, wrists, and fingers is pretty common when you work with your hands as your profession or hobby. These stretches and exercises should help relieve the pain and stiffness.

We will start with a trap stretch. Place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

Next, you will stretch your forearm muscles for you wrists and arms. These will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

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.

Take a rubber band and put it around all of your fingers. You can push just your thumb outwards or all of your fingers outwards. Start with 10 and then work your way up.

The next exercise might take some creative work. Get a stick or broom handle, and tie a small weight around the stick with about 1-2 feet of rope hanging. Then put the stick out in front of you, and use your hands to rotated the stick to bring the weight up, and the rotate it the opposite way to bring the weight back down. Start off with only two roll ups each way.

The last stretches are called pendulums. Use a chair or counter top, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Add a small weight in your hand to open up the joint space while doing these stretches.

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Golfer's Elbow Stretches & Exercises

Golfer's Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These Golfer's elbow stretches and exercises should help relieve the pain.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!

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Tennis Elbow (Lateral Epicondylitis) Stretches & Exercises

Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. It can be caused from several sports or even overuse on your computer or iPad. These stretches and exercises should help.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.

Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.

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