♪ 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 are the most famous physical therapists
on the internet.
- And our opinion, of course Bob.
- Pay attention.
Today we're gonna talk about wrist pain.
We're going to show you a fast fix with two stretches and
decompression techniques.
And we got a little excitement here.
We actually have a new maneuver called the Heineck maneuver.
Not Heimlich, Heineck.
- Ah, yes.
- Still both probably Germans, right?
- Well, yeah. (laughs)
I don't know, Bob, we'll do a little homework on that.
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- Should we get to the wrist Bob?
- Yeah, let's get to it - Right.
So Bob, we've got a couple other videos on wrist fixes
- yes we do.
- And a lot of comments, a lot of success.
And this actually updates or gives another option that isn't
on there and, this won't take long.
It's not a long battle.
- I must say, I'm very impressed Brad, with these,
these techniques you come up with in the past, I mean.
- Maybe I should have been an OT.
- Yeah, - Anyway,
- Maybe you should've been.
- Let's look at the wrist.
Can you zoom in on this Tanner?
Thank you.
The wrist is an amazing joint in my mind.
You know, - Kinda turn it like that.
- Therapists are always amazed at certain parts of the body
and the wrist is one of them because it's got all these
little joints in here, bones, I'm sorry.
Which there is joints between each bone and there's eight
little carpals, - Carpals, yup.
- Yup, and then there's these bones up here
that connect to them.
There's five of those and those are the metacarpals.
- Metacarpals
- And then we have the all are,
all they're here and the radius here.
- Yup.
- So all together you got 15 bones at are making contact and
we call it articulating
- Very complex joint. - It is.
- Yup. - And the reason it is,
look at the wrist, you can extend it, flex it.
It goes sideways, rotate it.
And it's used extensively with a lot of force.
Pushing, pulling - Yes.
- think of boxers when they punch.
And the wrist is able to hold up to that repeated abuse.
And that, I would say that's pretty abusive.
So anyways, - Right.
- We need to figure out a way to,
and it gets painful, particularly maybe when you're older,
but everyone get wrist pain
- You think about it, just one joint there
Brad, goes bad - Yup.
- and you're gonna have pain. - Yup, yup.
So here we go.
If you're getting joint pain and you notice particularly if
some of the range of motion is gone or it hurts with a
certain range of motion, this is what I'd like
you to do very quickly and easily.
Just, and you can, you can do it both hands,
which other hand is hurting, but
let's say they're the right hand.
I'm going to go up and down.
Okay.
- These are the simple ones.
You're going to see some ones that are going to work
- better than this, - Yup, but I
like to do this just to kind of warm it up,
- To warm it up, sure.
- Up and down, and then you can make a
loose fist and make circles.
One direction, and then the other direction.
And you're probably going to find one of these or maybe all
of them is a little painful, particularly at one point.
They're going to repeat these after the next stretches.
And you'll find out - Sure, if it works.
- Exactly.
- So this is kind of your baseline basically,
- Yeah, sometimes doing this will loosen it up.
- Sure. - Yep.
But if not, then we're going to go
to these decompression techniques,
which is like another form of traction.
The first thing we'd like to do is,
you need to just relax the hand completely.
If you don't completely relax the wrist,
as a matter of fact, where is that pillow?
- Yeah, that's going to help.
- Yeah, this really makes a difference.
I don't use a pillow 'cause I'm pretty good at it.
I've been doing it for years but,
this'll help you if you're a rookie at it.
Relax things, okay.
And then what I'm going to do is take this hand and go
around that wrist joint with all those carpal and all those
joints, and this is completely relaxed
and I'm going to just squeeze
and I'm going to squeeze and as hard,
it's going to be hard to see on the camera.
But what we're doing is, sometimes one of those joints or
those bones will kind of get out of place and you can
actually feel a little pop.
Not always.
If that doesn't - So you're trying
in different ways.
You're moving your hands around.
- Yes.
If I had a big hand that I could wrap around completely,
- Sure.
- I probably wouldn't need to do that.
- Sure.
- They could probably make something for that.
And a lot of times that will relieve things.
The next one, I need to Sam, to show you this.
- Sure.
This would be the,
Heineck maneuver that we were talking about.
If you go like this with your finger,
your middle finger and your hitting finger
make a circle, like that.
We're going to put that around the joint line,
- the circle around the joint.
- Yep.
And a lot of people you can do that.
I can touch finger, the thumb.
- The joint line begins right below
the meaty part of your palm.
- Yeah.
So we'll look at on Sam, so here's the joint line.
It's right here.
And you'll see it's where the bone of the ulna and radius
- Radius. - Yep.
And we want to squeeze that and try to get
- Right in the joint itself.
- Yep, we're going to try that.
Imagine squeezing right through,
- into the gap - yep.
- Into the gap.
And that's going to make the gap sliding apart.
Yep, so here we go, let's try it.
the old Heineck maneuver around here like this,
completely relaxed, use a pillow if you need and squeeze.
I just felt my, joint cavitate or crack when it did that.
And you can do it with both hands.
- It actually makes my hand go up.
- Yep, yeah. - Go like that.
- Yeah, it actually does a little alignment there.
It's rather interesting.
So you could work that and again,
relaxation is absolute must.
Then, if that's not working or
you want to go to the next one, this is the other one.
I liked to, as you take this hand,
the one you want to decompress is here.
Completely relaxed, grab around the back side
- This, the painful wrist
- Yep, the right, good. - Yeah.
- Around the backside of the hand.
Squeeze gently.
And then can you zoom right in here Tanner?
We see if we can see,
- Oh I see that pulling apart.
- Yep, point it out Bob, use the
- Yep, - use the pointer.
Now you'll see the skin actually
- Yeah, - sink in
- You can see it stretch - Yep.
- Right through this area here, stretching.
- Right there Bobby, You see that?
- Oh yeah. - There.
- It's lengthening. - Yep.
- You've got loose joints.
- Yeah.
That's cause I stretch it
and I do a lot of work with my hands.
- Sure.
- I don't have problems.
And then if that's not working,
the ultimate is to do this and then rotate.
Maintaining the hand stationary.
- I think that should be the Heineck.
- Well,
- Maneuver number one,
- I can.. - And Heineck two,
- Yeah, well, whatever.
We'll call A and B. - Because I love this one
and I had never seen this before.
Maybe it's been done by some other.
I'm sure maybe has, but I've never seen it before.
- Well yeah, I don't, I'm not sure either Bob,
I just know I've had great success and we've had other
people comment, a lot of other people.
So, - some occupational therapist
- I'll go through the whole thing.
- Yeah,
- I'm going to go up and down like this,
- Yup. - Circles this way,
circle this way, okay.
Squeeze here, squeeze there - Squeeze
- and do my - gap squeeze
- Gap squeeze, - Yup.
- The Heineck maneuver. - The Heineck
- Okay, and then I'm going to relax and rotate and I'm done.
What did it take, about 30 seconds?
- Yeah.
- You know, you got to practice on your wrist.
Give it a little time and you may find out some people,
you might just go right to this one because it works.
- Right, If you find one of the tools
works for you better and just do that one.
- Exactly.
- That's what we're always trying to find.
- Yeah.
- Tools for you to help yourself.
- Right, and you got to learn your body, learn your wrist.
And you're going to find out that things are going much
better, you can control your pain.
I don't know Bob, but - It's not a comment.
Like you're, he's a real tool?
- Tool, - Yeah.
- Like tool time Tim? - No, no.
- Did you ever hear that show?
Yes, of course. - Oh God.
- But Tanner is, you know, nodding and saying he's heard it.
He's a real tool.
That's like, not a compliment Brad.
- I got a tool.
- Don't talk about it,
its a family show - its a family show
Lets cut it, cut it.
- Thanks, thanks.