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.

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

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


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