Exercises & StretchesHealth and Disease information

Top 5 Wrist Pain Relief Tips – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today I’m going to show you the five best ways to relieve wrist pain. So let’s get started. Number one, wrist flexor and extensor stretches. For stretching your wrist extensors and your wrist flexors, put your arms straight out in front of you, to do your flexors the ones underneath, bring your hand up into a stop sign position. If this is too much, you can curl your fingers down, it won’t be quite as much of a stretch, but if you want a little more stretch, put your fingers straight up and then you can put a little over pressure up on top, and you should feel that stretch underneath there. Hold that stretch for about 30 seconds and then change direction, so you’re going to come down this way and stretch going downwards. You’ll get that stretch up on top.

If you want a little bit more of a stretch, curl in your fingers and then give a little over pressure and you’ll feel that stretch right on top there, so same thing, you want to hold it for about 30 seconds, and then you’re going to go back and forth until you get three going each way. Number two, Far infrared heat. Whoa! Far infrared heating, so a great thing about far infrared heat is that the far infrared penetrates much deeper, so it just it doesn’t just go to the surface of your skin like a normal heating pad that only goes about 0.25 centimeters, far infrared goes up to six centimeters, so it really gets down into the muscles and that’s about two point three six inches, so you can see that if it’s on your wrist it will go all the way through, and the other great thing about the far-infrared is it’s light heat, it’s not just heat heat, so it doesn’t dry out your skin, it doesn’t dry out that area, it doesn’t dehydrate area, and it really helps increase all that circulation.

So the folks at Thermotex partnered up with us, and sent us their Thermotex platinum. This one’s really cool because the platinum is nice and big and versatile and it allows you to use it almost anywhere, and so it’s really great because you can use it on your wrist, you can use it on your arm, shoulders, knees, and everything like that, so it’s really cool. This one you can see here has three different plates and so that makes it so it can mold around everything really nicely. When you’re having wrist pain in general, getting some heat on it to reduce that inflammation, increase the circulation of the area, really really helps out and it works for anything up to arthritis, muscle spasms, just achy pains, if you have a sprained wrist or strained wrist, you can use this as well, just make sure you don’t use it in that first 24 to 48 hours, that’s usually when you wanna do ice, and then you can do the heating after that, but what’s really nice is you can just place your hand all the way up to your elbow in there, and just come around kind of squeeze it together and then strap it in.

So you can see here it’s really loose you don’t have to have it very tight because of how far it goes it really is going to get that whole area. If you want to do it tighter just for comfort or if you’re going to be moving around a little bit, you can, but you don’t have to, it can be nice and loose, and so if you’re interested in finding out more about the platinum you can check out my full review of the platinum by clicking the box up on the right top corner, and you can also check out the link down below in the description. If you’re looking for something specifically for your wrist, they also have a wrist one and this is really cool too because you can put it directly around almost it looks almost like a brace, but it’s not a brace, it’s the nice heating system, and so they do come and right and left this one’s a right, but you can actually use it for both sides, and I’ll show you how to do it both ways, and then I’ll show you the left one as well, but the plate is underneath here.

So on your right side, you’d kind of place it here where this strap is going to go above your thumb to kind of hook it in right there, so what I like to do first is sometimes I just kind of get the velcro on it, again it doesn’t have to be very tight but once you get it in place if you don’t have somebody to help you out, then you can do it a little bit tighter if you want to.

So you can do that way and then tighten that up and come down like that, so you can see that this covers that whole area and again since it goes 2.36 inches, that’s pretty much all the way through, so even if it was something on top, you could still have it on the bottom and that would be fine, but you can also let’s say maybe both sides were bothering me so if I go to my left side, I just turn it over because again it goes so far it doesn’t really have to be on the top or the bottom. So again you just kind of get it on so it holds it in place, and then strap that top one down and then you can kind of readjust these how you want to, and then the plates on the top going down but it still could get either side, so I really like that as well, and let me show you really quickly the left one which is very similar except as you can see here, then the thumb spot goes on the left side right there, so that works really nicely where you can just have, whoa, those on and then tightening them up if you want to, but again you don’t have to, but if you want to move around just a little bit then you can tighten it up just a little bit more so these really cool, the platinum very awesome, if you’re interested in learning more about the product you can go to Thermotex.com.

If you’re interested in purchasing the product you can go down to the link in the description. Number three, wrist flexion and extension. For wrist flexion and extension, if you want to prop up your hand on something like a table a countertop, you can just, make sure this about this much is hanging off. If your arm itself is not really bothering you, you can just hold it with your hand this way or you can just hold it in the air, but make a fist with your hand and this one’s just going to be some active movement now, so you’re just going to go down and then come back up. So you don’t really have to pause for too long, it’s a little bit of a stretch, but it’s more of a movement just to get everything moving in there, so I would do about ten each way just nice and gentle back and forth. Number four, supination and pronation.

For wrists supination and pronation, keep your elbow by your side. If you do it far out you’ll end up moving your shoulder as well, and you’re not really going to get that supination and pronation movement, so keep that elbow bent kind of close to your side. You can keep your hand open or you can close it, I like keeping it open and then just turn over as far as you can and then come back this way, so same thing where you’re just doing a smooth controlled movement little push each way, but not really a stretch more of just getting that motion in there to kind of loosen everything up, so same thing I just do about 10 each way.

Number five, radial deviation and ulnar deviation. For radial and ulnar deviation, you’re going to turn your fist upwards, now so the thumbs kind of going up top, same thing if you want to prop it up on a table or a counter top you can, if you want to hold your elbow with your hand you can, or if it’s feeling pretty good you can just hold it right here, then you’re just going to go up into a radial deviation and down into ulnar deviation, and a lot of times people feel a little stretch through the top of their thumb right there when they’re going down that way. So same thing again just doing that nice smooth motion you can do a little pause at the end if you want to to get a little bit of a stretch, but just doing about ten each way, so getting those nice stretches in there.

Whew! So there you have it, those are your top five ways to relieve wrist pain. If you have any questions, leave them in the comments section, if you’d like to purchase any of these products, click up here, and don’t forget to subscribe by clicking down here. And remember, be safe, have fun, and I hope you feel better soon..

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