♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion.
- Today, we're gonna just show you
some basic stretches for the wrist.
- Sure. - Very simple to do.
Let's start off, Brad.
- You bet. - Let's not wast any time
(Brad laughs)
Wrist extensions.
So that means you're lifting the hand up.
So, what's good to do with this
is actually take the other hand.
Now do you grab the whole hand or do you grab just a finger?
- I go just above,
where the knuckles are. - Sure.
- But not at the tips of the fingers.
And you can,
but you know they say
that puts more stress on these smaller joints.
- Oh, sure.
- But you know,
if you want it's not gonna be
the end of the world - You a little over pressure.
Keeping the wrist
bent, but the elbow straight.
- Yep.
- All right, wrist flexion.
and I like, Brad does this,
he does a twist.
Down and then twist out. - Yeah.
- It really puts a-
- That gets a little more
of these extensors. - Yep, yep.
- You know Bob, for the extension I do like
to actually do this.
- Oh, sure.
- And that is a little more aggressive for me.
I feel more- - We're going back
to the first one again.
- Yeah, just a little,
a pearl. - Yeah.
- I don't like that name pearl.
Just a little trick
of the trade. - Pearl of wisdom.
- Pearl of wisdom, yeah okay.
- All right. - I'm pearl-less.
- And like we'll do the wrist flexion again to twist.
- Sure.
- Now supination,
believe it or not,
that's something the wrist does.
And that means you actually take your palm down
and go palm up.
- You know how I remember that?
- Soup.
- Yeah, because you have a bowl of soup-
- Yeah. - You hold it like this.
- That's how I remember too.
- Yeah, musta had the same teacher.
(Brad laughs)
So then we're going to-
- You can give a little over pressure with that too.
- Yeah.
So I put my fingers right around the base
of the thumb. - Yeah.
- And then my thumb I put right at this knuckle.
That's the (foreign language). - Tsh.
- It's a Japanese term.
- He's not just making this up.
- I'm not, it is.
- He used to be a martial arts instructor.
- Yeah.
- And-
- This is a wrist lock
and it's a nice stretch too,
so you don't have to hurt yourself.
It stretches.
- Yeah, both sides.
And then that was supination, palm up,
but pronation is palm down.
- Okay.
- so you start palm up and go palm down.
- Yeah.
- So what is that called?
- You know there's, it's (foreign language).
Oh, we're gonna have some people
that know Japanese or are taking Aikido
and they all know that stuff, foreign.
I'm a little rusty on-
- (foreign language)
- Yeah, and I think it actually means
one, two, three and four,
but-
- All right. - Been too long.
- And the wrist does a few more things.
It does ulnar deviation- - Oh yeah.
- Which you actually deviate the hand
towards the pinky.
- My wrists are so inflexible.
That's why I need to have the-
- Yeah, that's true. - Yeah.
- You should be doing this.
- Yeah, well whatever. (Brad chuckles)
- Well, we're gonna be doing some mobs on the next video.
- If I stretch every joint
that's tight in my body
I'll be stretching 24/7.
- I know, that's the thing.
(Brad chuckles)
- This is, it's not a functional thing for me
so I don't worry about it.
- Right, and then we're gonna go
to the other deviation,
which is radial deviation.
And that's moving towards the big thumb.
The thumb I should say,
not the big thumb.
- And this one,
I like to do this.
- Well, we're gonna show that on the next one.
- When are we gonna show decompression?
- On the next video!
- Oh, the next one.
Just, we got some good ones coming up.
- Yeah. - More fun, little advanced.
- Advanced ones, yes.
- All right.
- That's good.
And give a little shake out. - You'll be able to do this.
- The granny wave.
- Yeah.
- Yeah, dating ourselves.
Okay, be careful and have fun. - All right.
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