Wrist & Arm Pain

Real Time Prayer Stretch to Relieve Carpal Tunnel Syndrome & Wrist Pain

The prayer stretch for the wrist is a great way to not only relieve pain and tightness in your wrists, but it also helps relieve and prevent carpal tunnel syndrome. 

If you work on a computer all day or if you work with your hands often, this is a great stretch to help relieve soreness and pain in the wrists and hands.

Related Videos:

Carpal Tunnel Syndrome Stretches & Exercises

Wrist Pain Stretches & Exercises

Real Time Wrist Flexor & Extensor Stretch to Relieve Wrist Pain & Fatigue

Tightness & pain in the wrists and forearms is common if you work on a computer or with your hands for long periods. This wrist flexor & extensor stretch is a great way to relieve pain in the wrists, hands, and elbows.

Overuse of your wrists can also lead to wrist injuries like carpal tunnel syndrome.

Related Videos:

Wrist Tendonitis Treatment for Pain Relief

5 Ways to Relieve Wrist Pain

Ulnar Nerve Glides

Ulnar nerve glides (aka ulnar nerve flossing) can help relieve a trapped ulnar nerve. But the ulnar nerve can be trapped anywhere from your neck to your wrist, so it’s best to find out specifically what is causing the nerve pain before trying nerve glides.

It is also very important to not do too many of these. Nerves are very fragile, and doing too many can irritate the nerve even more.

The first glide/stretch is what I call the birdman. When you make an “OK” sign with your fingers and bring it back beside or slightly behind your head, you might feel a big stretch going down the ulnar side of your arm into your pinky finger.

The next one is making a fist down by your side with it turned in towards you, then as you twist it and go back into extension, side bend your head away from that side.

Finally, is the “carry the tray.” This time you will side bend your head towards the same side. Keep your fingers straight, wrist straight, and elbow straight with your palm facing in front of you, bend your arm up like you are holding a tray. Keep your head side bend the whole time to give the nerve some slack.

Related Videos:

Neural Glides for Ulnar, Radial, and Median Nerves

Cubital Tunnel Syndrome, aka Nerve Entrapment

Wrist Ulnar & Radial Deviation with Elbow Flexion for Wrist Pain

Wrist ulnar and radial deviation with elbow flexion is a great way to help increase range of motion in the wrist and relieve pain.

To perform wrist ulnar and radial deviation with elbow flexion:

  1. Rest your elbow on a table top with your wrist hanging off the edge and your elbow bent.  

  2. Make a fist with your hand, palm facing down, and move your fist side to side.

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.

7 Best Golfer's Elbow Pain Treatments (Medial Epicondylitis)

Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Golfer's Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a Golfer's Elbow Brace, or click here to purchase an Armbar.

Golfer’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 top seven treatments for golfer’s elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist flexor stretch. You can do this modified or with a full stretch. The wrist flexors go from the wrist and fingers all the way to the medial elbow.

Next, using a golfer’s elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement. 

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos

Golfer's Elbow Stretches & Exercises

Elbow Pain



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