Wrist Pain and Injury Pt.2 - Mobility . Rehab Exercises | Tim Keeley | Physio REHAB
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- čas přidán 7. 12. 2020
- #wristpain #powerband #wristinjury #wristexercises
As promised here is part 2 for the painful or stiff wrist - showing you 2 mobility drills with the powerband to replicate the joint mobilisation that we do in the clinic to increase the ROM and decrease pain at home or in the gym. Also - some insight into how to start loading the wrist and then going into a pushup using a Y-Bell from the guys at @ybellfitness.
WRIST EXTENSION - POWERBAND PA GLIDE
WRIST FLEXION - POWERBAND AP GLIDE
Y-BELL PUSH UP
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Great video! I've been a bit silly since my injury. I've been trying to maintain muscle and doing neutral grip DB presses, been trying my best to keep my wrist stacked as outlined in this video but definitely let a little bit of extension occur causing pain. I'm going to try with a much lighter weight but have a good few days off first. This injury has proper knocked my mental health. I need the gym to stay sane! :(
Thank you❤
You're welcome 😊
Ima use my skateboard at home and grab the trucks for a replacement for the y grip thing. Lots of good info, gonna try at home.
Is it possible to do a video on how to work the stiffness of the radial and ulnar deviation?
Will you show how to get to the loading of the wrist for the push ups without pain.
Is there any thing to help wrist pain for people who are double jointed?
Thanks in advance.
You have good content please keep it up!!!
Perhaps look at my y bell push up video previously that is for unstable and wrist pain
Hi Tim, I am finding it very painful on back of the palm while wrist is in the flexion position. Could you please recommend for where to start to mobilize the muscle and rehab? Thanks.
Thank you ! What is the protocol for these exercises, please? How many reps and times per week?
Roughly 3-4 sets x 20-30 reps, 3 x per week
@@physiorehab Thank you very much for the reply!😊
Any chance that you may do a video on the radial/ulnaire stiffness?
My physiotherapist in France said that it's difficult to increase mobility
unlike with this wrist extension er flexion.
And was unable to give me any routine that can make a difference..😏
I find your exercises are really excellent..
Hey Tim, I have a question. I am suffering with dorsal wrist impingement syndrome since Feb this year. I am doing rehab exercises at home the one you have also showed here. Post exercising the mobility increases, though again , it goes back to that pain upon extension. So wanted to check does this syndrome ever becomes fine? I read somewhere that it never becomes fine.
It does depend on what is also causing th impingement, like a ganglion for instance. Stick at it even if it gives you temporary relief
Hi Tim, can we please have a detailed video on how to release all the possible muscles that collectively contribute or cause tight bulgy muscles in the armpits?
Bilateral TOS was ruled out with an MRI however trying to work on these muscles is alleviating my tightness and tingling arms and hands.
I also have bilateral supra clavicular fossa fullness and have been trying to stretch my neck for a year which has only stretched them where they anchor around the chin but are thickened and tight towards the base where they anchor around the ribs.
I often use the phone or tablet in bed while lying down for hours over years (I have a tablet clamp now but damage already done and muscles continue holding this posture regardless) and have poor musculature and strength, and holding them while typing on them, watching movies, on social media etc has caused this gradually over time.
If you could please do a video on this that would be great- physios haven’t been much help so far and when it’s bilateral it’s very hard to just try to massage these muscles on either side without pissing off the one I’ve just done when I switch arms.
Also, I’ve had possible other causes to do with lymph nodes already ruled out during a recent mammogram where the doctor said my lymph nodes are fine and to continue looking into it.
Thanks in advance!
What muscle in the armpit are you referring to?
@@physiorehab all of the ones that can have an effect on tightness around there- infraspinatus, supraspinatus, teres minor, teres major etc. I tried using a broomstick to poke around in there but found a pulse on almost everything I touched so.... 🤷🏽♀️
Plus my tightness is bilateral so it’s hard to use my hands with poor muscle and grip strength as some of those muscles disappear as you put your arm down while trying to grip them.
@@physiorehab I can’t do medial rotation of either shoulder if that helps.
It causes swelling and nerve irritation in my hands then goes away.
The biceps are also very hard and tight- I’m not fit at all currently.
Is it not recommended to theragun around this area?
I think I overExtended my Wrist doing front squats. It’s a pretty sensitive sprain I can’t fully bear weight on extending my wrist do you recommend me trying this?
If it works!
Bones nerves
What is AP
Anterior to posterior direction
Can I use this for ganglion cyst?
It may help but sometimes those need other interventions
Hello, is this also applicable for TFCC Injuries?
Be careful with they as the palm down position stresses the TFCC. If it’s acute and unstable this maybe not for you