♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Together we're the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Today we're gonna show you how to fix wrist pain,
wrist decompression plus three stretches
that we're gonna try.
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- Did you get that Liz? (laughs)
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Brad, take it away sir.
- Bob, wrist, now this video is if you've got a stiff wrist,
a painful wrist, often times I maybe associate it with
over use, repetitive motion, arthritic,
you get up in the morning--
- There could be some arthritis.
- And it's stiff and painful,
and these are some that I use personally,
and I work with patients as well,
so we're sharing them to our guests, and our viewers, so--
- All right, sounds good let's go.
- Oh, already, okay.
Number one is,
simple one, just arms out,
now I'll go this direction,
keep your fingers straight and flex,
and then up and extend,
okay, do that three to five times.
So, you go up as far as you can,
down as far as you can,
and then you're gonna do it with your fingers flexed,
and pull them up this way,
it works different muscles, particularly when you flex.
Do it again, five to ten repetitions,
okay?
Now we're gonna add,
you have to do one hand at a time
because one hand is gonna work and do some extension,
passive range of motion.
One, you're gonna go,
not on you fingertips,
but over your fingers and the base knuckles,
and stretch like that, and hold,
stretch and hold, and relax,
hold and relax.
Now if you've got a painful wrist and you're doing this
and any of these create sharp pain in the wrist,
then either, don't do it so hard so it's not painful,
or don't do that particular stretch.
- That's a red light exercise then, you--
- Yeah, the red flag-- - Red light, red flag--
- You don't wanna get into that.
Now you can also do it down,
palm on palm and stretch
and then you have your fingers out of the picture,
you see my fingers are wiggling,
that isolates more of the wrist,
and then you can do it down as well,
same thing here, palm on the top of the back of the hand,
stretch like this,
and if you wanna get more aggressive,
fingers over the fingers,
over the palm so it's back to back,
roll it all the way around and bend the fingers.
That you'll feel up in--
a different location. - All the way throughout there
- Yep, so do that three to five times
and again, I like just to hold and relax,
hold and relax, three to five times is good.
Okay, do that to both hands,
I'm gonna skip one of my hands just for time sake.
The next one, now this is distraction or traction,
you're gonna actually, you're gonna zoom in on this Liz,
and this is the one of them that helps me,
are you right in on my wrist?
So, I'm gonna take my hand,
my thumbs going,
my thumbs are there,
and the other fingers here,
you can do it this way or this way.
Now, this is the wrist that's getting distracted,
this arm, you have to really learn
to relax completely on this side,
hold your elbow still, relax the forearm,
and I'm just gonna pull out,
can you show where that sulcus line is?
- Yeah, it's right through here,
as he pulls out you'll see there's a little indentation,
and that shows you that you're getting some traction.
I think they can see that Brad, I can see it.
- Can you see that?
So, the joint is actually distracted or pulling away
from each other, it's not very far,
but it's all you need to get some synovial fluid
in where it needs to go, and stretch those tissues,
and now this next one is a really acute one,
focus right in here where the ulnas and the radius are,
and I'm gonna gently distract,
gonna stabilize the hand with this hand,
and do a little rotation.
So, my hand is stable but the wrist
is getting that rotation.
Is that pretty clear?
Good, and you do that five to ten times, okay?
Bob, do you wanna show them, this is a bonus one,
- Yeah sure, this is one, it's a little complicated,
but lets say I'm gonna stretch this wrist,
you're having pain,
the idea is you wanna be able to move without pain,
let's say it hurts when I move it,
so you're gonna take,
you're gonna grab your wrist with the four fingers,
these four fingers grab the wrist--
- So both palms are up.
- And you're gonna use the thumb to push the hand this way.
- Okay
- So I'm pushing the hand this way,
and while I'm pushing it now I got my hand here,
a counterforce here, I'm pushing like this,
and now move it up and down, does it feel better?
If it does, go ahead and do five reps,
and you can repeat that throughout the day then.
- And if it doesn't?
- If it doesn't, don't do it
- Okay
- I'll do it on the other side,
grab four fingers around the wrist, thumbs pushing.
- And he's right below the pinky
on that padded part of your thumb, or your palm.
- I'm pushing, and I'm gonna go like this,
I got a little Dupuytren's contraction on here
but that's why I'm not gonna go--
- So for here, the thumb is here, push.
That one might take a little practice, you know,
that's a therapy one but we think it's something
that people can do.
- It's worked well for me, when I have a little,
feel like my wrist needs to be cracked,
it seems like it works well for that.
- And these are the ones that I do when I feel,
I know I got that, is it a Lunate or the Hamate that--
- Sure
- It has issue
- Hook of the Hamate (laughs)
- There's a lot of little bones there,
sometimes it's harder to remember it at our age (laughs).
- Now you always want to finish with doing a few circles
and shaking it out
- Yep,
just kind of work it out-- - Shake it out, shake it out.
- Shake it out,
not real aggressive like you're trying to get egg yolk
off your fingers, you know, it's just a nice general shake.
Take a deep breath-- - All right, jazz hands,
jazz hands
- I never do jazz hands
- (laughs) all right
- All right, remember we can fix just about anything.
- Except for
- A broken heart
- Yeah, there it is
- Yep, can't even lift it.
- Maybe we can do that, gotta lift,
you think that he could edit that in?
- No, it'll float up.
(Brad laughs)
Thanks for watching.