- All right, Bob,
we have had some really outstanding success
with our videos for wrist pain and strengthening.
- Good feedback.
- Now this video is gonna combine everything together
into the ultimate,
loosen up your wrist and strengthen it,
And well, anyways, you'll see, just a few seconds.
- We'll get to it.
(intro music)
♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet. ♪
- All right.
So we're gonna start out with
just stretching and some mobilization of the wrist.
- Gotcha.
- Which in alone, can make the risk feel better.
- Right.
- And actually, I got a short little story.
I don't wanna babble on.
- Right.
But a friend contacted me,
I showed him these stretches and strengthening exercises,
wrist pain, could not play golf.
You know what that means?
- Right.
- He was ornery.
- Big problem.
- He sent me a text just the other day.
He said these exercises changed his whole golf routine
this year compared to last year.
- Wow.
- Pain, free, better scores, blah, blah, blah.
So here we go to loosen up your wrist hands like this.
Yeah, you go straight on.
And simply up and down.
You don't have to keep your hands
out in front of you like this,
but just for viewer's sake.
Do 10 of those, okay.
Then like this,
and then up and down again, work the other direction.
And then without making a tight fist, a loose fist, circle.
Five or 10 repetitions one way,
five or 10 repetitions the other way.
That would be counterclockwise and clockwise.
- Right, clockwise
- For you scientific people.
Okay, now this is the key one.
I think, Bob, and I think you like this one too.
- My favorite.
- Yeah.
So you're gonna take, we're gonna stretch one wrist
is all you're gonna do.
One at a time.
Take this hand, relax, relax, relax.
Grab it like this
so the wrist joint is here and that's exposed.
Now this hand is gonna stay strong
but you wanna relax the muscles in the forearm.
That can take a little practice.
It might be the hardest thing.
Now I'm going to simply pull or distract decompression.
- Right.
- And I don't know if you can see that, zoom in
You can see that joint.
- Actually separation.
- Yep. Right there.
And I can feel it.
- [Bob] I see it.
- Feels good.
Now watch this, I'm gonna maintain this hand stable
and I'm gonna rotate the wrist.
Is that clear, Bob?
- Yeah, genius.
- Yeah.
You can see that?
And you're really distracting
and really stretching that wrist joint.
And boy, you're ready to golf except for,
one problem people have
is their wrist is tight and weak.
- Right.
- So if you have weak wrist
we're gonna show you a good routine
on how to strengthen it right at home.
Some good options.
- All right.
We're gonna start with a dumbbell, Brad.
This is only three pounds.
- Sure.
- So you're gonna start with wrist flexion.
- Yep.
- So Palm up and you're going to grasp onto the weight
and you're just going to do little reps like that.
- Now, if you don't have a dumbbell
but you have a hammer you can use a hammer too.
- Sure.
- And we're gonna use this for other ones too.
You can use a, I like using just the armrest of a chair.
- Or your thigh.
- Yep, or your thigh.
- And you flip over
palm down and work your wrist going up.
- Yep.
So we're doing wrist flexors 10 to 15 reps.
- [Bob] Extensors
- Wrist extensors.
- [Bob] And then we got pronation supination.
- Oh yes.
- So you can actually rock it back and forth like this.
- Now this is where a hammer really comes in handy.
- Works well, yes.
- It does work better than a dumbbell
because you can adjust the resistance
by how far up you hang onto the handle.
And this motion, most people do not strengthen there.
- [Bob] What a crime, right.
- They think of flexion and extension
and they forget this, which is really important.
So I'm gonna go over to here and over to here.
- [Bob] Now, you could use a sledge hammer, right?
- Yeah.
Well the bigger, the head of the hammer,
obviously the more difficult.
- [Bob] Right.
- But if this is the only thing you have for a hammer
and this is too easy,
you can simply take like a stick, like a broom.
We use the booyah stick,
but any longer stick and a broom actually works fairly well.
If you got it up there, if it's not too heavy.
You can start here, and it balances.
This counterweights that.
To get it stronger, you simply go up.
Now, this is a big difference.
- [Bob] Lots of work.
- Yep.
So it's really nice.
You could hold here to stabilize.
- Not for beginners on that.
- Yep.
But this is for beginners,
- Right.
- Move one foot down, big difference.
So you go anywhere in between
- Right.
- And work that.
So that's a really nice way to..
I'm already feeling some fatigue.
- I believe it.
- No, I am gonna show you one thing that I personally use.
And I like it not only for strengthening,
but just for getting my wrist
and meh, I think I've got
a little of that morning stiffness.
- Right
- Some people might call it arthritis,
but I'm not gonna say that yet.
This is a unique,
this is invented by a rock climber, mountain climber,
for strengthening.
Certainly not needed,
but if you want to do something that works well
this is what I use on a regular basis.
And the resistance of the bands are like this.
And the reason there's so many bands is loops down there-
- [Bob] Might start with one.
- Yeah, I'm gonna start with one like Bob said,
as it gets easier,
you're gonna go to two and all the way up to four.
So I can do this,
I can put palms down and I can do palms or thumbs-
- [Bob] Sideways, yeah.
- Yep. Yep.
So this is the grip strengthener by Bob and Brad.
It works well,
but the other things work very well as well.
- [Bob] Right.
- That's a lot of well, Bob.
- Yes, I concur.
- Yeah.
So stretch the wrists, loosen 'em up.
Strengthen the wrists
and you will be strong like bull.
- And the golfer,
the only thing I question on your story, Brad, a friend?
You have a friend?
- Well, not really.
He's only a friend when he wants information about this.
No, I'm just kidding.
Actually, he was getting pain right here very consistently.
- Oh, sure.
- You know, he used a golf club, I use one of these.
And it was a very,
it's problem not only with him, but some of his friends.
- Oh, yeah.
- So maybe it is a consistent golfing thing.
- Well, that traction one is a great one to do.
- I have a feeling you're gonna notice this
even like, Tiger Woods.
They're gonna be doing this
- Yeah.
- Before that big swing.
- You'll see on TV.
- Yeah. Yeah.
We'll then we won't get the credit, of course.
Have a good day.