Wrist & Arm Pain

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

7 Thumb Joint (CMC) Stretches & Exercises

The joint at the base of your thumb that goes into your wrist, the carpometacarpal (CMC) joint, is a very common place for arthritis to form. These thumb stretches and exercises should help relieve the pain.

Start off with a simple big opening and closing of your hand, but bend your thumb in first to get an extra stretch.

Next, moving your thumb in all the directions can help loosen up the joint. Flexion, abduction, and adduction are the main movements.

Then finger taps help with stretching and strengthening the thumb. Making links with your fingers and using them to pull on each other also help with strengthening.

Finally, stabilizing the CMC joint to move the other thumb joints will help with overall movement.

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De Quervain's Syndrome Stretches, aka Blackberry Thumb

Thumb Range of Motion

10 Best Golfer's Elbow Exercises & Stretches

Buy the Golfer's Elbow WorksheetGolfer's elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for golfer's elbow.

Soft tissue mobilization (STM) can be very beneficial for golfer’s elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.

Next stretching the inside and outside of the elbow helps. Wrist flexor stretches and wrist extensor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.

Then working on AROM and strengthening for wrist flexion, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.

Finally bicep curls are a great way to strengthen the muscles as well.

Related Videos:

Golfer's Elbow Stretches & Exercises

Tennis Elbow & Golfer's Elbow Pain Stretches

10 Best Tennis Elbow Exercises & Stretches

Buy Tennis Elbow WorksheetTennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow.

To start off, soft tissue mobilization (STM) can be very beneficial for tennis elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.

Next stretching the inside and outside of the elbow helps. Wrist extensor stretches and wrist flexor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.

Then working on AROM and strengthening for wrist extension, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.

Finally a towel twist is a great way to strengthen the muscles as well.

Related Videos:

Tennis Elbow Stretches & Exercises

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7 Hand Pain & Finger Pain Treatments

Sponsored Content: This video contains paid product placement. Thank you to Breo for sponsoring this video and providing Doctor Jo with a free iPalm 520s to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

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Finger pain and hand pain can be caused by many things including hand and finger arthritis, circulation issues, an injury, or just achiness in the joints. These 7 finger and hand pain treatments should help.

Finger, thumb, and wrist range of motion movements are a great way to relieve pain in the hands and fingers. Make sure you are going through the full range of motion.

Massaging the fingers, hand, and palm area is also a great way to not only relieve pain, but also improve circulation, blood flow, and sensation to the area.

Finger extension stretches do a great job of working the joints of the fingers closest to your hand, which often are the most painful.

You can also use a custom hand massager for pain relief like the Breo iPalm 520s. It uses pressure, heat and acupressure to increase circulation to help relieve pain in the hands and fingers.

The last two exercises help with finger flexion and extension. Having strong fingers help relieve the pain.

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

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