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.

Wrist / Hand Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Wrist Hand WorksheetThese wrist / hand stretches & exercises are simple, but effective in helping to strengthen the wrists/hands and relieve pain. This wrist/hand routine is performed in real-time so it's easy to follow. This wrist/hand routine is Day 7 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These wrist / hand stretches & exercises are also great for helping to decrease tightness and improve overall flexibility in the wrists and hands. They are not only great for the wrist and hand, but they are also great for the elbow.

For this routine, you will need a resistive band.

Let’s begin with a quick 2 minute warm up to help get the wrist and hand muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.

Starting off with seated resistive band exercises are a great way to get the muscles moving. Wrist flexion, extension, radial deviation, and ulnar deviation with a band will help activate the muscles around the wrist, hand, and elbow to improve stability and decrease pain.

Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.

Next are some hand and finger exercises. Finger strengthening with a rubber band and a towel squeeze will help the smaller finger muscles get stronger.

Finally, standing bicep curls and tricep kickbacks are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 7 of the Moderate Whole Body Wellness Challenge. See you back here for Day 8!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

5 Best Carpal Tunnel Syndrome Stretches & Exercises

Hand Arthritis Stretches & Exercises

Day 7: Beginner Wrist / Hand Stretches & Exercises - Whole Body Wellness Challenge

Buy the Wrist Hand Routine worksheetIt's Wrist / Hand Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time wrist/hand routine is simple, but effective in helping strengthen the wrists/hands & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These Wrist / Hand Stretches & Exercises are also great for helping decrease tightness and improve overall flexibility. They are not only great for the wrist and hand, but they are also great for the elbow.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Wrist flexion, extension, radial deviation, and ulnar deviation isometrics will help activate the muscles around the wrist and hand to improve stability and decrease pain.

Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.

Next is a hand stretch. These holds can be 3-5 or 5-10 seconds, and really focus on opening and closing with a squeeze. After that, finger tendon glides are a great way to loosen up the area and break up scar tissue.

Finally, bicep curls and tricep push backs are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 7 of my Whole Body Wellness Challenge. See you back here for Day 8!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

5 Best Carpal Tunnel Syndrome Stretches & Exercises

Hand Arthritis Stretches & Exercises

Using Automated IASTM for Tennis Elbow Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Stā Active for sponsoring this video and providing Doctor Jo with a free Fiix Elbow to use. If you purchase products from these links/ads, Doctor Jo may earn a commission from qualifying purchases.

Click here to buy a Fiix Elbow device!

Instrument assisted soft tissue mobilization (IASTM) can promote tissue healing & help reduce scar tissue/adhesions. A common injury that responds well to IASTM is lateral epicondylitis or tennis elbow.

Lateral epicondylitis is most often called tennis elbow due to people getting it with the repetitive motions in tennis, but it is also referred to by things like iPad elbow, and can be caused by any action that involves the same tennis-like repetitive motions.

With traditional IASTM a manual tool (often made of stainless steel, stone, plastic, or other materials) is used to help get deeper into the tissue for treatment. This technique has evolved over time from a technique called Gua sha used in Chinese medicine. A common technique used today is called the Graston technique.

While these techniques can be very effective in breaking down restrictions in the tissue, if not done correctly, they can irritate the area more. They can also be difficult to do on yourself.

These are some of the reasons the folks at Stā Active created the Fiix Elbow, which is an automated IASTM device. It’s a great way to help get a consistent and constant amount of pressure with the correct angle. This can be especially beneficial for a maintenance program for tennis elbow.

Related Videos:

Dr. Jo's Tennis Elbow Pain Relief Playlist

Tennis Elbow Stretches & Exercises

10 Best Tennis Elbow Exercises & Stretches

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.

Related Videos:

De Quervain's Syndrome Stretches, aka Blackberry Thumb

Thumb Range of Motion

Pages


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.