Fix Your Wrist Pain! Follow-Along Routine For Wrist Pain Relief
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- čas přidán 24. 01. 2024
- Real-time stretching and strengthening routine to fix your wrist pain! Get wrist pain relief with these stretches and exercises and feel better fast. Physical therapy wrist exercises you can do at home to improve range of motion, increase strength, and decrease your wrist pain. Led by a physical therapist for complete healing and fast pain relief.
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WHY DOES MY WRIST HURT?
The wrist is a fairly complicated area. There are actually 8 bones that make up the “wrist” including all the joints, tendons, ligaments, and capsules.
It needs to be an area of high mobility (lots of motion occurs at our wrist), but an area of high stability as well (to allow us to perform lifting, pushing, pulling, and other activities with our hands).
Wrist pain often stems from common causes like strain or sprain due to overuse, carpal tunnel syndrome involving median nerve compression, arthritis affecting wrist joints, tendinitis causing inflammation of wrist tendons, fractures or dislocations, and repetitive strain injury from continuous movements.
Luckily the majority of these problems can be corrected with conservative care including the right stretches and exercises!
HOW TO TREAT WRIST PAIN
Depending on the exact cause of the pain, the treatments do vary slightly.
In general, wrist pain responds well to rest, ice or heat therapy, over-the-counter pain medications, compression, and elevation. Wearing a wrist splint, engaging in physical therapy for strengthening and flexibility, and considering corticosteroid injections may be beneficial.
WHY DO PUSH UPS HURT MY WRIST?
Push-ups may hurt your wrists due to improper form, weak wrist muscles, or a lack of range or motion. Individuals with pre-existing wrist conditions should be cautious. Overuse and fatigue can also contribute to pain. To alleviate discomfort, focus on proper form, strengthen wrist muscles, and seek advice if pain persists.
BEST EXERCISES FOR WRIST PAIN RELIEF
The right stretches and the right strengthening exercises can often help alleviate wrist pain. Gentle stretching exercises can improve flexibility and reduce stiffness in the wrist. Strengthening exercises for the muscles around the wrist can provide better support and stability.
ACTIVE MOTION
Flexion and Extension
Radial and Ulnar Deviation
Clockwise Rotation
Counter - Clockwise Rotation
STRETCHING
Traction/Decompression
Flexion and Extension
Lateral Thumb
STRENGTHENING
Extension
Flexion
Radial Deviation
Pronation and Supination
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try this routine? What did you think? I love to hear from you - COMMENT your experience down below! If you'd like more great wrist-strengthening exercises check out this video: czcams.com/video/5o38j28wx70/video.html and if you have carpal tunnels symptoms (numbness and tingling in your hands) be sure to watch this one: czcams.com/video/tH0AuoLAJBg/video.html Hope you feel better and thanks for watching! 🙏🏼
Starting today! Will do daily /religiously cause my wrist is really limiting my daily activity
Yes I did it today nd got relief that’s buddy
Stretching:
0:48 - Flexion & Extension
1:18 - Radial & Ulnar Deviation
1:53 - Wrist circles (Clock wise 30 seconds, Counterclock wise 30 seconds)
2:58 - Distraction (Decompression)
4:03 - Flexion & Extension
6:13 - Lateral Thumb Stretch
Exercise/Stregthening
7:13 - Recommend follow through
Knee strengthening routine:
- One legged squats raised; low range of motion for 10 reps
- Sissy squats w/ support for 10 reps
- Wall sits, toes raised for 30 seconds
- 10 second knee stretch each set
Perform for 3+ sets
I'll try this routine tomorrow. Thank you so much.
I had wrist pain from my thumb tendons for a few weeks and wondered if it was normal then I tried your stretches and it went away. Thank you so much!
Excellent .. and thank you.
That last exercise targeted exactly where my pain is! Gonna do this daily and hopefully be back to doinh pull-ups in no time
Thank you. The lateral thumb stretch showed me this is exactly where all my wrist pain is!
how many times take
@@rudrapratapshekhawat7471 it's a good temporary relief, so you can do it often. I went to a physiotherapist because the pain was too much and that helped me more.
Thank You! Thank You!! Dropped off my motorcycle in black ice, and tried to pick up my bike, and the
pain has come on from this accident, so watching this info video has helped me feel much better! So salute to you
from the UK, And please have a Amazing day! stay amazing Sir! 🔥🔥🔥🔥🔥🔥
I sprained my wrist doing pushing exercises 6 months ago and have just been living with the pain. But jeez, the traction stretch REALLY freed it up. Thank you!
OMG, this felt so good! - I developed some pain in my wrist lately when flexing and this follow-along is gold. I really enjoy the mobility/stretching/strengthening all-in-one and I like your straight to the point and calm way of explaining. Will take a closer look at your channel now ... thank you!
I hope you continue to feel better!
Blessed to see this thank u 😿🙏
this thing helped me ease some pain , recommended.
Thanks. It's working wonderful for me.
You're welcome!
Thanks
Loved the thumb stretch
I found your channel. Two weeks ago, I started doing pelvic exercises and I feel comfortable thank you. I would be grateful to you if you did exercises to correct bowed legs, but below the knee.
Could feel the pull with every move you showed! Extremely affective. Thank you!
You're so welcome!
Thanks man i really needed this❤
No problem 👍
The decompression movement helped me the most. I think it's from doing burpees almost everyday of the week.
Thank yoy soo much....
Wow thank you from the bottom of my heart! I have been doing these exercises 2x per day for about 10 days and am finally seeing real results! I can see how my weak wrists weren’t naturally made for the calisthenics exercises I have been doing for the past 6 months.. now I see the importance of strengthening my hands and wrists in order to keep my whole body fit!
You're so welcome!
i had the same thing with starting calisthenics! doing these exercises now too, hoping my wrists feel better soon :)
Thank you sir
traction/distraction/decompression feels so good my gosh
Thank you very much!
You're welcome!
This worked thank you, you got a follow and a like
I've had this supper annoying pain in my left wrist for around a week after working out, and now it's finally gone after following all of the extectises shown in the vid. You're an absolute angel, thank you for this amazing video! ❤❤
Thanks for sharing!
Nice! Do you mean your wrist pain is gone after 1 week of doing this daily? If not, how many days of this exercise did you do before the pain went away?
Thank you so much. Its really helpful
You bet!
Thanks man, I've been dealing with wrist pain from drawing and it is frustrated not being able to draw because of it. I really appreciate this video popping up.
Thanks for this as my wrist always paining everyday while I work on my computer and phone love your channel sooooooooo much love your exercises sooooooooo much
You're so welcome!
Very nice information
thanks papa. With this, I might not need to take a break from working out
it does feel lighter. thanks
I was rather skeptical about this exercise at first bcos the pain had been with me for couple of months already and I thought how could these exercises help me? A big thank you after trying it out, it certainly does alleviate the pain that I was suffering all this while. Seems like the joins or the tendons were much more relax and my wrist is able to move in different orientations with much ease. I m gonna do these exercises diligently and hopefully it will gradually recover.
This worked pretty well. Thank you.
You're welcome!
Always so helpful. Thank you.
You are so welcome!
Thank you so much
You're most welcome!
Thank you so much!
You're welcome!
Wow amazing
This video is very useful for me thanks Dr. For shraring this video.
You are most welcome!
Hi. This is going to help my painful wrist. Thanks so much. 🎉
You're so welcome!
Broke the pisaform bone. It healed, however, I developed tendonitis in the hand/wrist. I’m a yogi and it’s been a struggle regaining my normal function. I went to my ortho who suggested OT. I’m going this route right here. I just did the full routine once and already my wrist feels better. Consistent is key.
decompressio is the best for me. thank you!
Great video, have been experiencing wrist pains from boxing. A couple of days of this and feeling a good recovery already 👍
Great to hear!
Thank you ! I am in wrist pain for 2months and planning to go for a therapist but I found your video and I decided to follow yours and it lessen my pain now.
That is great news! You are so welcome!
Thanks you so much Sir
Most welcome!
I will try it
really improve
Thank you so much.
Most welcome 😊
Oh My God! Thank you Doc for this therapy. I did all of these and I am feeling great now. Yesterday I did an x-ray because I am in pain. Now I am feeling better. Thank you so much Doc❤
My pleasure!
Thank you for this
No problem 😊
Thank you for the video it helps
No problem!
It's really helpful 😊😊
Glad to hear that!
Thank you so much for this. I love your videos. Would you happen to know if these exercises are appropriate for a fibro cartilage tear?
Thanx its vry helpful for me how many day i will do this
Thank you so much I injured my wrist and this is of great help😊
You are very welcome!
I’ve had wrist pain off and on for months; all of a sudden my heavy weight curls started the pain. Then I decided to add in capoeira to cross train, though it’s more pressure on wrists. 😱 These stretches are seriously helping after only four days-and I haven’t stopped my activities!! I can’t wait to experience results after a week or two.
That is great news! Thanks for sharing!
Thank you I will try this regularly as suffer from dull wrist pain.
Is it usual some dull pain in short term after performing these moves on path to longer term recovery?
Thanks for this. I don't know what's been going on with my wrist or how long, but I'm a programmer by trade and artist by hobby. I have been excessively on the keyboard and working out in my spare time instead recently, and as soon as I came back to the pen and paper today I could tell something was up as five minutes in my wrist was already cramping (something that rarely happened to me in the past.). when I was rolling my wrist it felt like a bag of gravel at first. pulling the wrist up and down and decompressing it actually felt great. rolling my wrist after there weren't so many worrying feelings after 😅
Thanks!
Starting today
Thank you. I'll have to work up to some of these! The thumb stretch is really painful and I get little movement. I'm going gently and lighty into that one, particulary, Work in progress.
Keep working at it!
hey your video is very helpful thank you.
So happy to help!
@@toneandtighten yes
Thank you! It helped me a lot cuz I’m a quadropatic and my wrist stated to hurt a lot but this helped me so much
You are welcome!
Thank you so much it's working for i ill do it every time before pull ups thanks 🖤🖤
You bet!
I'm not sure what helped me but im greatful and i keep returning
Damn, it really feels better
Good thing to do while waiting in line for the appointment
Holy hell this worked wonders on my wrist
Thanks a lot. It has been really helpful. Should I do any other exercises as well to fix wrist and bit fingers pain due to mobile & laptop usage?
Thank You ❤ this worked so well right after the decompressions. I've been in pain for days. Don't know how I messed my wrist up but I know how to fix it now. 😊
You're so welcome!
Wow this really helped and I will continue to do these exercises- my wrist felt strained last night post athletic conditioning class and was hurting most of today.
I did do some cold therapy with an ice pack but these exercises provided some immediate relief! ☝️👌
Great to hear!
Excellent series of videos - friendly, but also very professional, with a clear focus from the very start. I found them exceptionally helpful and very easy to follow and implement, but just one word of caution - there are a lot of videos for a large range of varying issues, so make sure you don't just start with the first one that seems to be your issue - there may well be others in the list which are more appropriate. I simply say that because that's exactly what happened to me. Overall I've found all the advice and exercises so very helpful - thank you again!
I appreciate that! Thanks so much!
Can you make a printing sheet whith the exercise list? It would be so helpful!❤
you're the best! already feels better, gonna have to do this daily. was gonna hit the subscribe but i already did... looks like this channel saved me before lol bad memory
Thankk you, oh god its working for me, thank u thank u
You're welcome!
Damn this video is insanely helpful, i had a pretty big long-lasting issue with my calf muscles and tought i had something similar on my wrists/hand, had the pain on and off for a couple of years, lately it became even worse and couldnt think straight, after the first day the pain reduced greatly and the day after it just mostly vanished, great routine man :)
So glad this was helpful!
That really helped! I think my issue is using my mouse because I work from home. Any appropriate mouses to aid in helping this? I feel so much better. Thank you
I couldn’t do push ups due to wrist pain, have been following it for about a month still cannot do a full set but I certainly have seen progress
rehabbing from carpal tunnel & chronic pain both wrists- thanks so much-
You're most welcome!
try lowering high fructose intake, very common cause
@@costine-yn6zc I do not eat fructose unless it is in it's natural form like in berries/cherries- ty
Thank you so much 🙏🏽
You are so welcome!
Thanks buddy
No problem 👍
As a 🎾 tennis player it helps!
Good🎉
IT ACTUALLY WORKER
thank you . there is still some pain , so i will try it for sometime and post the results here.
Best of luck!
Hello it's been almost 5 days using the methods shown in the video and I am happy to say that it somewhat worked , it gets rid of all my pain when I do them , but the sad part that it quickly returns when I do any hard type of exercises, overall it's a good solution but not the ultimate one .
Of course thanks tone and tighten for helping us all❤
I will try to post any results that may happen after posting this comment.
Hi Dr Jared! I wonder if I can use these for de quervain's tenosynovitis? Thank you!
Many many thanks after this exercise l really forgot my wrist pain, hats off…
You bet!
Thanks for this. I have been experiencing ecu pain at the wrist joint since taking up Pickleball and aggravating an old injury. It now causes me pain playing golf also. Hopefully this will help.
Question, do you only need to do this on the painful wrist? Or should do both sides to keep things balanced?
I've been getting some pain on top of my wrist after playing too much golf, hopefully this routine will help!
Best of luck!
It cured my wrist pain
I’m crocheting a lot these days and I’ve been experiencing a lot of sharp pain in my wrist hoping this helps soothe it 😭
I experience pain on the bottom thumb side only when pressing in gym and not during other workouts and normal day. The lateral thumb stretch really helped it out. Should I continue with working out (lifting lesser on the presses) and doing these on the side?
This video has been very helpful, thank you so much for sharing!
You are so welcome!
Question: do keyboard gel pads really help?
I strained my wrist near the Ulna. Would you recommend this exercise? It slightly hurts with the last exercise the supination part. Your answer would be very much appreciated
This man saved me so now i feel beader
Followed along today for the first time and felt an almost immediate relief from the pain I've had for 3 months now! It appeared out of nowhere one morning and it's been a real annoyance in my day-to-day life since. After those exercises it's not fully gone but it's greatly diminished, so I'll keep at it. I cannot thank you enough for this video!
Love to hear that and you are welcome!
Hey bro, i have wrist pain in both hands for two months now and i can workout at all. If i do this routine every day how long is it going to take for my wrists to fully heal and recover so i can get back to exercising ?
Should I do this routine or the other one you recommend in the end of this video? Also should I finish with one wrist first and then start with the other wrist or I can do both together?
Hi Sir! I really liked the video as it is very helpful and will be doing these exercises starting today. I just have one question, doing 4:06 to 6:06 is kinda painful (cos I got my wrist strained while playing badminton). Is it okay if I still do it (but the stretch may not be that much cos its painful) or should I skip this part? Thank you so much!
when i pull back the the fingers like you demonstrated at 4:12, I felt sharp pain in back of hand and wrist which was not there 3 weeks ago. What could be possible problem sir. Thanks for your video. whenever I have body pain. I come to your channel it always sorts the problem.
I got a wrist sprain while playing football. It's almost 2 years now. I can't do pushups and other push activities 😢. Plz suggest a solution
Same with me
Same bro, i sprained it 1 year ago and it doesnt hurt in daily activites but i cant do any excercises. I guess i’ll try doing this excercises for 1-2 month
Look into a scaphoid injury, smallest bone in your wrist but vital for extension
I like you bro while playing football
Bro he literally made a video about that you are commenting on it wtf
For a long time I only did stretching exercises for my wrist tendonitis. Doing strengthening as well is life-changing. Thank you!!
Yes! You are welcome!
What do you recommend if some of the stretches DO cause pain? The Flexion and Extension ones cause pain on the top of my wrist, but more so actually when im transitioning between flexion and extension, not as much during the actual stretch.