If you Work at a Computer, YOU NEED TO DO THIS.
In today's professional culture, our forearms, wrists, and hands take a beating. Constant typing and writing in addition to our everyday actions (like carrying, lifting, etc.) can be a recipe for fatigued or injured forearms and hands. Carpal tunnel syndrome is a pretty popular self-diagnosis; while I don't wish to spend a lot of time on the specifics (also, I can't diagnose nor prescribe and neither can anyone without a medical degree), I will say that carpal tunnel syndrome is actually a pretty precise diagnosis and requires confirmation from a medical professional. There are several issues - outside of carpal tunnel syndrome - that can cause pain in your forearms, wrists, and hands. The protocol I am going to recommend has shown benefit for many of my clients, but as usual, if you suspect that you need further diagnosis or an elevated level of care, please seek out more formal advice.
A brief excursion into forearm anatomy:
As you can see in this photo, there's a LOT going on in the lower arm. And this is just ONE side (the anterior side) of the forearm and only represents the musculature (and some of the bones). There are also nerves, cartilage, ligaments, veins, and arteries that work in harmony with everything else you see here. Pretty cool, right? One thing that I'd like to point out is that many of the muscles of the forearm cross more than one joint. What does this mean for us? It means that there are lots of different fun ways to stabilize and mobilize the muscles and joints in this region.
Let's review a few.
First: if you have 10 minutes to spare, you can watch this video where I'll take you through several different exercises to stabilize and mobilize your forearms, wrists, and hands.
Don't have 10 minutes to watch a video? Here are some quick exercises you can do strengthen and stretch right now.
In order of picture:
1) Wrists rolls - 30-60 seconds
2) Anterior forearm/elbow/wrist stretch - 30-60 seconds
3) Posterior forearm/elbow/wrist stretch - 30-60 seconds
Questions about YOUR forearms, wrists, or hands? Shoot me a message or follow me on social media for more tips (@coachmariahpainfreefitness).
Have a Pain-Free Day!