Wrist Pain? 5-Min Daily Rehab Exercises
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Do you have wrist pain from doing yoga, push-ups, or gym workouts? If so, this video is for you.
Your wrist is an incredibly sophisticated joint, but since many of us go from very little use to overuse in a hurry, injuries are common especially in a region called the triangular fibrocartilage complex (TFCC) where the ulna meets the carpal bones on the lateral side of your wrist.
The five-minute rehab exercises presented in this video are designed to progressively load the soft tissues of your wrists. Just as calluses form on your hands from manual labor, the connective tissues of your TFCC will similarly strengthen and stabilize if you carefully train them.
VIDEO CONTENTS
00:00 Wrist Pain
00:13 Lateral Wrist Pain Test
01:03 Safety Disclaimer
01:13 Wrist Anatomy
03:00 Injury Risk + Healing Protocol
05:12 Corrective Exercises
05:18 Fist Press
07:00 Decompression Hang
09:15 Gorilla Hands
10:30 Reverse Dog
11:49 Soup Can Tops
13:14 Soup Can Bottoms
ANATOMY - Your forearm has two bones, the radius and ulna, which articulate with the carpal bones in your wrist. Unlike where the radius meets the carpal bones, there is a notable, triangular gap between your ulna and wrist bones.
This gap is filled with tendons, ligaments, and cartilage, referred to collectively as the triangular fibrocartilage complex (TFCC). When overused, inflamed, or damaged from stress or impact, pain and instability can be so severe that weight bearing might not be possible in the short term.
In the first week or two after injury, bracing, wrapping, and reducing movement can be helpful, but as soon as you're past that acute phase it's important that you rehabilitate the joint through progressive strengthening. The best way to heal strong is with isometric loading.
DISCLAIMER – this video is for educational purposes only. If you have a major wrist problem, please see a doctor.
EXERCISES WE'LL LEARN
1) Push / Pull Exercises
2) Loaded Range of Motion Exercises
BEST PRACTICE - These exercises are split into two separate routines designed to be practiced on alternate days. The routine should only take about five minutes and can be done before or after exercise.
WANT MORE?
Science of Stretching 5-Day program: https://www.yogabody.com/stretching/
My podcast: http://www.LucasRockwoodShow.com
Main site: http://www.yogabody.com/
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