Recently, after long stretches of GISing like a beast and then sailing and assailing on Assassin’s Creed IV: Black Flag for a few hours each night, it really started taking a toll on my wrists. Wrist pain happens to us all from time to time, but if you don’t take care of them, it could take you out of the game for good.
(Un)Fortunately, my wife has been dealing with wrist pain for much of her life and she offered me a battery of exercises her physical therapist gave her. These always help alleviate the occasional pain I have.
Obligatory owl gif:
Okay, so he’s not an owl, but don’t tell him that.
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(Un)Fortunately, my wife has been dealing with wrist pain for much of her life and she offered me a battery of exercises her physical therapist gave her. These always help alleviate the occasional pain I have.
PT Exercises for Wrist, Arm, and Neck Pain
WITH ALL EXERCISES, START WITH THE NUMBER OF REPETITIONS YOU CAN DO WITHOUT FEELING FATIGUE. WORK UP TO TEN REPETITIONS. NARROW THE RANGE OF MOTION IF YOU EXPERIENCE CRACKING, CLICKING, POPPING, OR YOU CAN FEEL TENDONS SHIFTING OR SLIPPING AGAINST JOINTS. START BY DOING THE EXERCISES WITHOUT WEIGHTS, THEN ADD THREE POUND WEIGHTS (OR WORK UP TO HEAVIER WEIGHTS) AS YOU FEEL READY.
- Side arm lifts: In a steady and controlled motion, lift the arms straight out to the sides, ending at shoulder height, and lower them again.
- Forward arm lifts: In a steady and controlled motion, lift the arms straight out front, ending at shoulder height, and lower them again.
- Bicep turns: From a position with the arms lowered, bend the elbows so your hands are straight out in front of you. Move both hands all the way to one side, then all the way to the other.
- Hand stretches:
** o Put both arms straight out in front of you, palms turned toward the floor. Lower your hands with fists clenched, then raise the hands while spreading the fingers, ending with them as raised and as spread as comfortably possible.
** o Put both arms straight out in front of you, palms turned toward the floor. Spread the fingers and bend the wrist, first as though trying to touch the wrist with your pinky, then as though trying to touch the wrist with your thumb.
- Forearm turns: Put both arms straight out in front of you, palms turned toward the floor. Turn the hands over so the palm is facing the ceiling, using only the forearm muscles. Do not move your shoulders or elbows.
- Shoulder press: Press your shoulder blades together and also press your head back for a count of ten.
I know it feels conspicuous doing these if you’re at the office, but honestly, you’ll thank yourself. And you’ll be back to your maps in no time.WITH ALL EXERCISES, START WITH THE NUMBER OF REPETITIONS YOU CAN DO WITHOUT FEELING FATIGUE. WORK UP TO TEN REPETITIONS. NARROW THE RANGE OF MOTION IF YOU EXPERIENCE CRACKING, CLICKING, POPPING, OR YOU CAN FEEL TENDONS SHIFTING OR SLIPPING AGAINST JOINTS. START BY DOING THE EXERCISES WITHOUT WEIGHTS, THEN ADD THREE POUND WEIGHTS (OR WORK UP TO HEAVIER WEIGHTS) AS YOU FEEL READY.
- Side arm lifts: In a steady and controlled motion, lift the arms straight out to the sides, ending at shoulder height, and lower them again.
- Forward arm lifts: In a steady and controlled motion, lift the arms straight out front, ending at shoulder height, and lower them again.
- Bicep turns: From a position with the arms lowered, bend the elbows so your hands are straight out in front of you. Move both hands all the way to one side, then all the way to the other.
- Hand stretches:
** o Put both arms straight out in front of you, palms turned toward the floor. Lower your hands with fists clenched, then raise the hands while spreading the fingers, ending with them as raised and as spread as comfortably possible.
** o Put both arms straight out in front of you, palms turned toward the floor. Spread the fingers and bend the wrist, first as though trying to touch the wrist with your pinky, then as though trying to touch the wrist with your thumb.
- Forearm turns: Put both arms straight out in front of you, palms turned toward the floor. Turn the hands over so the palm is facing the ceiling, using only the forearm muscles. Do not move your shoulders or elbows.
- Shoulder press: Press your shoulder blades together and also press your head back for a count of ten.
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