Bing! Bing! Hey everybody it's Doctor Jo,
and today I'm going to show you some
stretches and exercises for gamers. Let's get started.
So gaming can be a very intense sport.
You can get a lot of tight muscles and
you can even get injuries in your hands,
wrists, shoulders, and even in your neck
area. So I'm going to start off with just
the wrist area because a lot of times
the thumb, the thumbs get used a lot, and
then so there's a lot of tightness in
the thumb area and the wrist. So just to
get those moving a little bit, you're
going to start off by making a fist. If
your arms are tired, you can prop it up
on something but I'm just going to show
you a holding up in the air. And you're
just going to pull it back and then go
forward, so a nice continuous motion, so
not super fast, but just enough to get
that stretch going up and down, and that
will get those muscles all up in your
forearm, too, which you get worked a lot
when you're gaming. So just start off
with about 10 of these, 10 each way just
to get everything nice and loosened up.
Then you're going to turn your hand over
so the thumb is up on top, and you're
going to go down and up. So same thing,
nice slow continuous motion just up and
down to get the stretch through those
areas, and this one going down you might
feel a lot with the thumb because that
thumb might be irritated, so make sure
you get a nice stretch there going up
and down. So again just start off with 10
each way just to get it nice and
loosened up. So now you're going to get a
big stretch through the forearms here. So
this time, put your arms straight out.
You're going to keep your fingers
straight out as well and bring them up
almost into a stop sign position, then
you're going to take your other hand if
you need more of a stretch, and just pull
it upwards this way. You should feel that
stretch underneath right there. So with
this one, you're going to hold that
stretch for about 30 seconds, if that's a
lot of a stretch you can make a fist and
pull back and it won't stretch it quite
as much, but if you really want that big
stretch open
up that hand, straighten out those
fingers, and get that stretch. So 30
seconds, relax, and do that three times.
Then you're going to stretch it the
other way, so this time it's the opposite.
You want to make a fist and then pull
down for a big stretch and that's going
to give you a big stretch up on the top
here. If that's too much, then put your
fingers out straight and stretch and
that's not going to be quite as much of
a stretch, but if you want that big
stretch, make that fist and give a little
bit of pressure over on the top there.
And so again holding that for 30 seconds,
relaxing, and doing that three times. So
also a lot of times when you're gaming,
you get that forward head posture, so a
lot of times you get closer and closer
to the TV because you're paying
attention to what's going on, and you're
not really concerned about your posture.
So the next one that really really helps
with that is the chin tucks, but not
tucking down towards your chest, you're
going to take that chin and bring it
back. So I like to use a finger as a
target because it just gives you a good
idea of how much you're moving. So that
the head itself stays straight in that
up right neutral position, and then you
just pull back to where you get lots of
little chins right there, and hold that
for about five seconds, and then come
back, and you can see that there's some
space now because the muscles were a
little bit tight and you're working them
out. So do that about five times, tucking
it in, holding it for about five seconds,
and then relaxing. So that will really
help loosen up those neck muscles as
well. And then the last stretch is going
to be for your chest muscles those pec
muscles here because a lot of times,
again when you're gaming, you're coming
forward, and you have that forward roll
of those shoulders and that tightens up
those pec muscles. So a nice stretch for
that is taking your hands and clasp them
behind your back, and what you're going
to do is you're going to push down and
out, and then really push your chest out.
And you should feel that stretch right
through there. So down and out, and then
again hold that stretch for about 30
seconds, and then do that three times. So
then coming back up, take a little break,
and then pushing it back out.
What? The princess is in another castle?
Wooh, wah. So there were your stretches
and exercises for gamers. And remember, if
you'd like to help us keep on making
awesome videos, you can click in the box
up here. If you have any questions leave them
in the comments section. And remember, be
safe, have fun, and I hope you feel better
soon.