In this video, I'm going to show you how to relieve hand
pain in seconds. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
various hand pain relief exercises that may give quick
relief even in as little as thirty seconds. All of these
exercises are going to hit the fingers, hands, and wrist just
a little bit differently. So, go through all of them and take
what is most effective at getting rid of your hand pain.
So, let's get started. A major cause of hand pain is because
of soft tissue, tightness, and irritation. So, here is a great
way to really knock a lot of that out very quickly. This
might end up becoming your new favorite treatment. It's known
as gua sha or muscle scraping. We need two things. The first
being a large metal spoon. I like one with a little bit more
thickness to it. You'll get better results. The next is a
form of lubrication. I'm going to be using coconut oil but you
can use any massage lotions or over-the-counter pain creams
such as Biofreeze or Icy Hot. Start off by putting
lubrication pretty much from the fingertips to the wrist all
the way up to the elbow on both sides. We're going to focus on
everything. From there, what we want to do is take our spoon
and it doesn't matter what part of the spoon you use. You can
use the tip right here. You can use the rounded portion.
Actually, experiment with it and go with what helps you out
the most but here's how we're going to do this simple motion.
I'm gonna start off right at the top of the hand right here
and from there, I'm just going to, let me use this part of the
spoon right here. Put enough pressure in there. I like to
put the uh spoon at about a 45° angle. And then do a slow
stroke downwards. When you do this, focus on a nice self
massage. You want to release tension into that soft tissue
but not causing any discomfort. So, again, only to your comfort
level. Do this for about ten slow repetitions towards your
fingertips. From there, just move over to a different spot.
You want to do this over the complete top part of the hand.
Also, when you do this, you might find a spot that just
feels very gritty, almost like sandpaper. That's gel a spot of
adhesion and you want to make note of that. You'll also
notice over that spot, you'll find pockets of redness coming
up to the surface. That's blood flow. That's a good thing. That
promotes healing right there but you want to throw more
repetitions in there to loosen it up and hopefully just break
up any adhesions that might be causing hand pain but explore
the area. Pretty much do the top part, go over the fingers,
try to avoid the knuckles or any bony spots right here
because that can cause irritation. So, just work
around them. Use different parts of the spoon. Just dig
in, explore the area, any spot that you feel needs a little
bit more tension, spend some more time just working that
tension out of the soft tissue. From there, you're going to
flip the hand over and do the same thing on the palm. I
really like to dig in more towards the pad right here of
the thumb and when you do this, you can also start to
experiment with finger motions. So, bring the thumb in and do
the same thing. Bring it out. Do a twirling motion with it. I
like to do what is called piano hands that is just kind of like
acting like I have a fake piano in front of me, almost like a
virtual piano and then doing the same thing because it's
going to activate those muscles just a little bit differently
and you might find that it becomes a little bit more
efficient. Also, do a finger lift similar to this right
here. You can do them all one at a time. You can lift two
fingers up at a time and just really dig in there and explore
it. You wanna go through different motions. You can
close and open the fingers right here because it's going
to target those muscles just a little bit better. From there,
we want to focus a lot on the forearm also because this can
cause things like carpal tunnel going in and it could just
cause a lot of issues going to the wrist going towards the
hand. So, I'll pretty much just start at the elbow right here
and work my way down. Doing the same thing for about ten slow
repetitions. Over one area and then just moving over towards
another and then focusing on any spot that feels like it
needs more tension. Let's throw some more wrist uh sorry more
wrist motions in also while we do this. So, what I'm going to
do is take the wrist in, out. I'm gonna lift up with it. I'm
going to do this and then I'm going to do it on both sides.
You want to focus on doing this on all of the motions of the
wrist too because it's only going to help identify spots
and muscles that might need a little bit more tension. This
is one of my personal favorite ways to not only stretch and
strengthen everything from the fingertips all the way to the
forearm but it's pretty fun too. I call it the rice method.
I'm going to be using a large pot. You want one large enough
that your hand is going to fit in there and still have some
space around there. That way, you're going to be able to do
all these exercises and I'm going to use Fia pounds. It's
roughly five pounds of uncooked rice. Rice is pretty cheap. You
can usually get it for less than a dollar a pound. It's the
cheapest food on the planet outside of American fast food.
What I'm going to do to start off with is just clamp down on
the rice with my palm right here and just squeeze. And you
wanna do this as hard as you can. Really activate those
muscles into the wrist, into the hands, into the fingers.
Really do some nice knuckle bending too and just clamp down
on that rice. Really squeeze it. You want to do this nice
and slow to your comfort level only for about fifteen times.
From there, what we're going to do is then target more
individual finger movements. So, I'm going to then just
squeeze down with my thumb only. You're going to notice
that this hits the muscles just a little bit differently. So,
do this nice and slowly for about ten repetitions. From
there, go to the pointer finger, do the same thing, and
work your way down all the way down to the pinky finger. You
can also do two fingers at the same time. So, let's say that
I'm going to use my pointer and middle finger and just
experiment with different fingers. You can use these ones
right here and just throw more repetitions on any of the
movements that you feel is causing some achiness or just
feels like it's weak. You really want to just keep
everything in balance so this just helps do that with
strengthening certain movements. When you're done
with that, what I tend to do is then make a fist like this and
I'm going to drive it down all the way to the bottom of the
pod. The movement is going to be lifting the up like this and
then I'm going to take my fingers, fan them out, and then
lift up on the rice like this. So, I tend to throw a little
bit more rice over to the side. I'm gonna press down, lift up
on the wrist, and then fan the fingers out through the rice
and this can become very challenging. You're gonna feel
it all the way through the forearm, through the wrist,
through the hand and fingers but you want to do this one
just nice and slow for about ten repetitions. Afterwards,
notice how much hand pain you're having and see hopefully
that you have more range of mow going on and just feel better
overall. So, here is a great stretching and strengthening
exercise that you can pretty much do anywhere even at work.
I'm going to be using a large rubber band. You want one large
enough that it's going to fit around the hand comfortably and
it's large enough that you'll be able to do this motion right
here. Let's start off by placing the rubber band right
at the bottom of the fingers. The first motion, very easy.
I'm just going to open my hand up very slowly just like this
and I'm going to fight the resistance the rubber band
while I open it but also while I close it, you'll notice that
the rubber band will fight you both times. So, you wanna do
this nice and slow against resistance on both motions and
do this for about fifteen repetitions. To make this
harder, you just move the rubber band up towards the
fingertips. The more that you go up towards the fingertips,
the more resistance that you're going to get from the rubber
bands, the more challenging. So, with each repetition,
notice that. If you feel like you can go a little bit more,
do it because it's only going to help stretch and strengthen
those muscles that might be causing that hand pain. If this
becomes too easy, like, let's say that I can go all the way
up. What you want to do from there is just add another
rubber band. Keep adding them until you finally feel like,
hey, that feels like a lot of good muscle activation and I'm
really going to just keep it right there. But you can also
experiment with just single motions. So, what I'll do is
I'll just move my thumb out very, very slowly like this.
You can go up with it. You can go down with it. You can do
circular motions but just experiment with different
motions, try to do two fingers at the same time or just even a
single finger, it just helps build coordination in there but
if you do feel that one motion like let's say that when I put
the rubber band right here and I move my pointer finger up, I
just feel like that's really hitting the spot that I'm
getting pain. I want to work through that motion to my
comfort level. Try to loosen it up and at that point, it might
just help decrease that hand pain because it's just
stretching everything out but it's just a great way to target
air and strengthen the whole hand and fingers very very
easily pretty much anywhere. So, here is a more challenging
way to not only help reduce hand pain but also build
coordination and hand strength at the same time. We need a
ball that will bounce. I'm going to be using an everyday
tennis ball but you can also use a golf ball, a hand ball,
racket ball, they all work. The movement is very easy. What
we're going to do is just drop the ball in front of us and
bounce it and catch it but we're going to take our thumb
and then other finger. So, I'm going to clamp down on it with
my pointer finger just like this and if you drop the ball,
trust me, it takes a while to be able to do this one and
build coordination. Do this a couple times like three to five
repetitions and then move over to the next finger and what
you're going to notice is this becomes quite challenging
because you're trying to focus on coordination of movements
while also strengthening the fingers. Work your way all the
way down to the pinky. Let's see if I can get this one. So,
once I get all the way down to the pinky, what I'll start to
do is work my way up. Again, three to five repetitions on
each finger. If you do notice that one finger, like let's say
my middle finger right here, just doesn't feel like it has
the same amount of strength. Maybe it feels stiff and achy
with that movement. I'm going to throw more repetitions in
there, build into the movement because it's only going to help
stretch everything out and hopefully get rid of hand pain.
To take this one to the next level, what you can do is
alternate between hands. And you can see, I'm kinda
struggling with this one but it's just a good way to really
not only have a little bit of fun but get rid of that hand
pain and build some more coordination at the same time.
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