3 Unique Exercises for Wrist Pain & Injuries (i.e. FOOSH)

Do you have pain when you extend your wrist, or from typing a lot, carpal tunnel or falling and bracing yourself?
Then this video will help you out showing 3 exercises, techniques, stretches, mobilizations, or whatever you want to call them.
Additional Resources:
Exercises to restore wrist mobility: • Exercises to Restore F...
Check out my Upper Limb Control course to learn more about how to fix wrist & elbow problems like tennis elbow, stiff wrists, weak grip and more: www.precisionmovement.coach/u...
How to Treat a Sprained Wrist: www.precisionmovement.coach/h...
How to Strengthen Your Wrists: www.precisionmovement.coach/h...
How to Lengthen Your Wrist Extensors:
www.precisionmovement.coach/w...
How to Lengthen Your Wrist Flexors:
www.precisionmovement.coach/w...
For more training tips, connect with me on Facebook: / precisionmovement.coach

[@gangqinmaster]

Just want to say thank you to Coach Eric for this. I had this injury for almost 6 months before I found this video. I went to two physios and it didn't fix it. However, I did these exercises for 3 months almost every day and could begin to do pushups again. Over a year later, I am working towards doing freestanding handstands. Can't recommend this enough. Thanks so much Coach!!

[@PrecisionMovementCoach]

Nice work!

[@priscillamorales3130]

I have to admit my wrist feel so much better, this gives me hope that I can build up to a handstand again! Thanks a million

[@PrecisionMovementCoach]

I’m glad that it was helpful!

[@varinyampandey7111]

Hey can you tell me how long did it take to heal and you could do a handstand again?

[@andresferrer9175]

thanks, I'm able to do push ups again

[@PrecisionMovementCoach]

Great job!

[@sakshampoudel8770]

@@PrecisionMovementCoach in how many days I could be back on field?😪

[@andylongboards]

@@sakshampoudel8770 27 😪

[@adarshh_shivam]

How

[@AnkitSingh-hz6qd]

It worked immediately...thanks a lot, i was suffering from wrist pain since 2years by doing push-up....thanks a lot again

[@amarjeetgrewal8902]

Thanks Eric your videos are always informative.God bless you

[@vigneshmj1306]

Thanks. I did this and one other mainly from your channel and it really helped deal with the pain in the wrist. Now I do it once a while just to keep the flexibility and wrist strength.

[@PrecisionMovementCoach]

Great job!

[@aliyanali8509]

Woahhhhhh i tried so many yter instructions.urs worked instantly for me🙌

[@afb7553]

Incredible!!... The third one is amazing, almost instant pain relief...

[@PrecisionMovementCoach]

Perfect!

[@stevenoc5933]

Big thumbs up. Suffered FOOSH about four months ago and have been very slowly healing but still difficult to use as before. As a martial arts person and getting on in age I have a daily routine of hand and wrist exercises that take about 15 minutes. Even though I have been doing that, it hasn't proved as effective as it has just doing those three in helping to release the forearm fascia tightness and regain my previous wrist flexibility. HUUUGE amount of gratitude to you for sharing these quick and easy stretches. Even doing them just once has allowed a greater freedom of movement without pain or stiffness. Amazing. I will include these in my dailys from now on.

[@PrecisionMovementCoach]

It's awesome to read about your progress! Keep up the good work and thanks for sharing :) - Coach Joshua, Team PM

[@MsEfellini]

Dear Mr. Wong, thank you so much for sharing this. I've been kickboxing again after about 4 months lockdown and was so enthusiastic (and also angry because of the whole situation) the first time and used the wrong boxing gloves at the gym and for 10 days haven't been able to workout or even do a downward facing dog during yoga. After doing the exercises within the other video and these ones already feel less pain and stiffness. I thought I just had to take time and wait for it to heal. I am very grateful :-) with these wonderful exercises! Kindest regards, Evelien from the Netherlands

[@PrecisionMovementCoach]

Awesome!

[@bellapatel222]

Thank you so much for this very effective video! I have just started incorporating your three technique in my daily routine and I have this feeling that it's going to do wonders to my wrist 😊

[@PrecisionMovementCoach]

Thanks for trying it out!

[@lynemm5451]

I injured my wrist two months ago in a bicycle accident. After a few days of doing the moves you explained, my wrist is now almost back to perfection. Thank you so much!

[@lynemm5451]

After a week of doing those moves, my wrist got worst. I was probably to enthousiast.

[@dalbirkaur3510]

I

[@SMINEM666]

@@lynemm5451 UPDATE??

[@PrecisionMovementCoach]

Amazing! How are you now? - Coach Joshua, Team PM

[@marthecollin3405]

This you very much , I try immediately

[@PrecisionMovementCoach]

How did it go?

[@dathrakki4892]

I have to give credit where credits due! This videos has helped and the exercises are effective! Years ago I had chronic wrist issues for about 2 years and when I started these exercises my wrists improved. Again, 10 months ago I started having ulnar side pain (outside wrist). Progressively became worse with weight lifting and boxing. I was given some exercises via my physio, which helped some what. However, after doing these exercises twice a day because my wrists were flared up again. My wrists feel much better and I have noticed a significant difference. Thank you so much for posting this video.

[@PrecisionMovementCoach]

You're welcome!

[@davevencatasamy7689]

Thank you

[@viktorkokoruza4788]

Thanks, helped immediately same as your another exercises for the wrist injuries!

[@PrecisionMovementCoach]

Awesome, you are welcome!

[@Shanklin_the_Painter]

Dude thank you. I've had a nagging wrist pain in a push up position for a while now, but the third one sorted me out!

[@walker8252]

did it stay fine?

[@PrecisionMovementCoach]

Hi and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@VR5DADDY]

I'm gonna start these today. Thanks a lot.

[@PrecisionMovementCoach]

Thanks for trying and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@Nono-lr1ry]

I'll start doing this daily. Thank you for this video!

[@PrecisionMovementCoach]

Wonderful!

[@AjitTheUndefeatable]

Awesome. Really helped my right wrist pain. Thank you!

[@PrecisionMovementCoach]

That's great! You are welcome :)

[@Nono-lr1ry]

Just an update, it did work!!! The lump on my wrist and pain are now gone. If I could post the videos of its before & after I would. I worried I had to undergo operation for this but glad it worked. Thank you very much!

[@PrecisionMovementCoach]

Great job!

[@plantherain]

tumbled off my bike onto wrist 3 months ago and its severely affected my Budokonyoga movements. Aabout to rent a chiropractor but going to try this....Thky Eric.

[@PrecisionMovementCoach]

You are welcome and thanks for trying it out. How are you now? - Coach Joshua, Team PM

[@whiteraven5939]

Thank you Eric I'm going to try these

[@PrecisionMovementCoach]

You are welcome! How did it go? How are you now? - Coach Joshua, Team PM

[@robinmentch1351]

Wow!!! MY wrist feels so much better !! I had the same injury and I do transcription and so my wrist is a mess. This helped immediately!! Thank you so much!

[@PrecisionMovementCoach]

Brilliant! Thanks so much for trying it out and commenting. We are here if you ever need more support :) - Coach Joshua, Team PM

[@maxmcgannon4961]

Ive had wrist pain on and off for over a year, and 2 months ago a shoulder injury on top of my damaged wrists prevented me from working out to this day. This video gives me hope to finally rid myself of this ailment. Thank you Eric.

[@PrecisionMovementCoach]

How did it go?

[@maxmcgannon4961]

@@PrecisionMovementCoach i did some of the motions for a while and they probably did help, but what has been helping me was initially taking a 2 month hiatus from weights and i've recently come back to working out doing pull ups. This was an effective way to lightly train the tendons above and below the insides of my wrists

[@ramaroanammuri5220]

Thanks man it works well

[@PrecisionMovementCoach]

So happy to read that :)

[@danieltrujillo5449]

balance rest and activity, Reduce effort, avoid positions of deformity, use the larger joints, distribute pressure or just an adaptive equipment

[@blissfulbaboon]

Amazingly effective 👌. I could not do the bird dog before this truly great instruction.Thank you so much 🙏 ❤

[@PrecisionMovementCoach]

Glad it helped!

[@moragmcgill]

Thanks. Really helpful tweaks.

[@PrecisionMovementCoach]

Happy to help!

[@Grunt-fz4js]

Thank you Sir!!! Couldn't do push-ups or Dips for months after doing these exercises I feel Great Thank you Much 👍

[@PrecisionMovementCoach]

Happy to help :)

[@tommccahill1325]

Absolutely spot on! Perfect for my FOOSH injury. Thank you! I went over the top of a bike (brakes locked) and went straight down to the pavement like Superman. If I hadn’t already been in decent shape, my front teeth would be gone. I felt my lip touch the road. Anyway, great advice. It works very well.

[@PrecisionMovementCoach]

Happy to help!

[@akrammohammedalshabibi1360]

Thanks Man . You're awesome

[@PrecisionMovementCoach]

You're welcome!

[@mireksowinski941]

I have wrist problem. I fell once from the bar. Thanks :)

[@vedanshchn]

Thanks a lot!

[@PrecisionMovementCoach]

You're welcome!

[@moab4091]

Thank you, very good explanation. I am subscribes!

[@PrecisionMovementCoach]

Awesome, thank you!

[@mackenroll6914]

Thanks man! There's still issues, but it's feeling better.

[@PrecisionMovementCoach]

You are welcome and keep working on it.

[@sr32qawrq]

Thanks for the help

[@PrecisionMovementCoach]

No problem!

[@feherbalazsmusic]

thank you!

[@PrecisionMovementCoach]

You are welcome!

[@sarojsen6628]

Thank a lot your replied link helped me alot

[@PrecisionMovementCoach]

You are welcome!

[@mr.berries4060]

thanks eric

[@PrecisionMovementCoach]

Anytime!

[@joecornejo944]

Thanks

[@PrecisionMovementCoach]

Welcome!

[@arielmadlangsakay8430]

thanks for the info i feel better now 🙂🙂🙂

[@PrecisionMovementCoach]

No problem 😊

[@ifradfardin2713]

Dude thanks.. i suffered the pain almost a week it was terrible feeling all the time when ever I was using my hand even just a little move it was painful but your exercise help me to recover thanks again.

[@knightf8648]

How much time it took to recover?

[@paulikopman477]

So I've had stiffnes and pain on my right wrist for a like 5 months now. When I noticed the pain on my wrist, I asked a doctor about it and they said I had a ganglio. I tried popping it but nothing happened. I still have a little bump on the back of my wrist, that looks just like a ganglio but it's harder and very small. After like a month with a wrist support thing on my arm, my wrist got better. couple of months went by and recently I injured it while I was biking and I fell on my wrist. I'm not able to move it as much as I used to and it hurts a lot. I'm going to try these exersices and i will update this comment if my wrist gets any better. Wish me luck. My wrist is officially back to normal.

[@sms8707]

Did the bump disappear I have the exact same thing and it’s super anoying

[@paulikopman477]

@@sms8707 It did thankfully. I just kept moving it and the bump and the pain dissapeared.

[@sms8707]

pökäle you had a ganglion right , I have it in my right wrist it’s hard and small but it causes small pain when doing things that require the wrist to be in motion , hopefully it goes away for me I’ve had it for nearly 6 years

[@paulikopman477]

@@sms8707 It went away after moving and doing exercises with the hand.

[@gamerdad5174]

@@sms8707 it doesnt go away i had it for 20 years if it gets big u can have doc pop it with small surgery he will numb. It but if it doesnt get bigger u be ok i still have my but if pain occurred i will get doc to pop it but its nothing bad unless it gets bigger

[@smokk1y786]

Thnx a lot i never thought this would help but wow (my injury i got it from football fall and it made unable to do any kind of push up and something like this )

[@PrecisionMovementCoach]

You are welcome!

[@patrickokeeffe4787]

I've had two motorcycle falls years ago with outstretched arms. Nothing was broken, but I made a bad mistake in not getting proper physio to recover. So everytime I overdo it or use exercises especially ones that push into the palm of the hand like push ups, standard curls, band or cable tricep extensions with palms pushing away....the wrist flare up and I suffer. I've decided to start working on my wrists as I would do any other body part. I have seen two of the main exercises that you do here done elsewhere too, but yours are better fine tuned. Most people teaches it doing two hands together....yours are better by doing them one at a time. The first one I like the way that you hold down the wrist too with the free hand and I like the cue about the elbow not being flared out and turned in to engage the lats on both exercises. The second exercise on the back of the hand is a game changer. The way its mostly thought is again to the front and with both hands. This left me in pain just trying to get into position. So I like the way you come behind the body to have an easier starting point...that's real smart. This is important even if you didn't have wrist pain. A lot of people like me in their 60s won't have that range of motion or flexibility to do that exercise in front. Thanks....I picked up a nugget of gold there in your video.

[@PrecisionMovementCoach]

Thanks for following along and glad that you found the content useful :)

[@jordanrbl26]

Awesome video man! Day 1 of trying these exercises. I will report back in a month 😎

[@PrecisionMovementCoach]

We look forward to your progress report :)

[@engenir]

Thats a long month lol

[@sumanmagar4262]

This is awesome tnks for u video really it's work I have wrist pain from 1 weak and I tried this execrise it's help me lots tnk u once again..

[@PrecisionMovementCoach]

Glad to hear it worked on you! Do you still have pain now?

[@sumanmagar4262]

@@PrecisionMovementCoach no I am perfectly fine now I Don't have any pain thanks for you advice.

[@doughughes257]

Thanks!

[@doughughes257]

This helped my “mouse” wrist immediately. ❤

[@PrecisionMovementCoach]

You are welcome and thanks for the support :)

[@creativedistrution6084]

Thanks because I fell yesterday and fell on wrist but I hurt the bottom also of wrist but it is only pain

[@PrecisionMovementCoach]

You're welcome...let your wrist rest a few days to a week before doing any of these exercises.

[@harrysingh7978]

1) wrist Extension mobi 1:35 2) wrist Flexion mobi 3:55 3) wrist Flexion + Shoulder Rotations 5:22

[@PrecisionMovementCoach]

Thanks!

[@techstacker5361]

The 3rd one is unique to anything else I've seen, and it feels like it helped almost immediately. Normally I would never nternally rotate my shoulder like that, but it definitely appears to work on both my wrist and elbows. Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@foluobidare957]

Went to a doctor and the doctor told me to apply pain relief cream, massage my wrist and bandage it. These exercises are great for the massage part. P.S bandaging my wrist for a few minutes or hours was a great boost along with these exercises

[@PrecisionMovementCoach]

Nice strategies :)

[@joelhernandez6484]

These felt good as fuck thank you man

[@evanwallman]

Awesome exercises man, keep up the great work.

[@PrecisionMovementCoach]

Will do!

[@PhilipNicholasLeeds]

I'll try these, for sure. A dog changed direction and tripped me up while I was running and I hit the ground with both hands outstretched. Now I have two very sore wrists. That was 5 weeks ago and it still hurts too much to do push ups.

[@PrecisionMovementCoach]

Good luck!

[@varinyampandey7111]

Hey can you tell me how long did it take to heal?

[@PhilipNicholasLeeds]

@@varinyampandey7111 I can't recall now, but it wasn't quick. At a guess, I would say up to 6 months.

[@mahsardar7848]

Thanks for such video.. i have also wrist extension pain dropped from bike. And i have pain insid suff box and have problem for moving wrist back and feel pain .. any suggestion whats the problem

[@PrecisionMovementCoach]

You may have sprained your wrist. Check out this article and the exercises that it describes: www.precisionmovement.coach/how-to-treat-a-sprained-wrist/

[@vincent435]

Thanks a lot Eric. Great video once again. You have another video about a sprained wrist not sure whether to do the exercises in this video or that one. I basically can’t do push ups it hurts the wrist as you explained. Just want to get back into it to be honest! And also do you recommend compression or is that counter intuitive?

[@PrecisionMovementCoach]

Try out the material in both videos and avoid compression.

[@vincent435]

@@PrecisionMovementCoach Ok thank you Eric

[@vincent435]

@@PrecisionMovementCoach Hi Eric, update so my wrist has improved slightly but I also noticed besides my wrist when I get in a push up position I have pain just below the index knuckle and between the thumb, the fleshy part. Any idea why that could be?

[@stevelynch254]

Really grateful for this video, I hurt my wrist years ago playing rugby, never really had any pain issues then but it suddenly came back, not sure what I did to trigger it but I'm hoping trying these will make it better. Thank you so much

[@PrecisionMovementCoach]

You are welcome! Good luck with your recovery.

[@ikerthepapi718]

Hey Eric, hope you see this. Hurt my left wrist a month back (I presume it was FOOSH from clapping push ups). I gave it a 2 weeks rest and most of the pain subsided but still get dorsal pain from wrist extension, especially when palm is flat on the ground. I tried the exercises today and it gave me some relief. I got a few questions: Can I carry on training knuckle push ups, pull ups and exercises where my wrist is neutral as long as they don’t hurt? Should I do these exercises daily and will they help my condition? Thank you and I would appreciate a reply

[@PrecisionMovementCoach]

You can definitely do push-ups on your fists as long as it doesn't hurt. Keep doing the exercises and you should notice improvements in a matter of weeks.

[@rahulgurung3583]

Thanks a lot I can do pushups again and become fit because of you . You are a life saver❤

[@PrecisionMovementCoach]

Happy to hear that!

[@JustMusicStuffxD]

As soon as you put your hand flat on ground. I felt the pain xD I will try this tomorrow. It been years with my hand messedup

[@bgizze01]

Sorry man. I had similar pain only for a few months though.. Good luck. He had another vid that i have tried and the pain is nearly gone

[@JustMusicStuffxD]

@@bgizze01 it's ok its slowly getting better in time. That's awesome!! Good for you!!!^^ I gotta find tht video u talking about!

[@bgizze01]

@@JustMusicStuffxD Thats good to head. It takes time. I have been looking for the video. I will send it to you once i find it... Keep stretching and exercising it. It will get better

[@JustMusicStuffxD]

@@bgizze01 okay thanks bro! I appreciate!

[@PrecisionMovementCoach]

Sorry for the late reply. How are you doing now? - Coach Joshua, Team PM

[@SACHINSHARMA-je1xk]

hi sir what is the best way to build fight stamina sprints or long distance thank u

[@fireballfitness170]

I just happened to see your post, but my first thought would be interval training. You get the benefits of both, yet your cardiovascular strength is improved as well. Note: cardiovascular strengthening (not endurance) can thicken the heart muscle. It is not recommended for people at risk for a ruptured vessel in the heart.

[@ssss6303]

Hello Eric I have pain in my wristbi guess it's carpel tunnel it aches when I write and when I exercise also I have tendinitis in my right alarm shoulder.I guess it's due to wrong workout .con you advise please on what exercises should I do to recover thank you

[@PrecisionMovementCoach]

Ouch! Let's start here for your wrist: www.precisionmovement.coach/de-quervains-tenosynovitis/ and here for your shoulder: www.precisionmovement.coach/shoulder-impingement-test/

[@ALPHASTATE]

4 years later I find myself have wrist pain from calisthenics, nothing I ever felt, doing these exercises it was an immediate relief I can now rotate and clench my fist with no pain, IL definitely start doing these daily, thank you!

[@PrecisionMovementCoach]

Great job!

[@deedee-vl4lu]

I had an injury in my ulnar collateral ligament which inserts into the ring finger ,middle phalanx.as result of which and some faulty immobilization my ring finger distal phalynx does not flex completely. Plz guide.

[@PrecisionMovementCoach]

Sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@saralzuhairi9362]

I injured my wrists from a high fall about over 6 months ago im 16 years old and i still havent recovered. No fractures no broken bones. Today the doctor told me that i can never do boxing again. For me boxing is everything. He said that even if my wrists heal then i do boxing they will get worse and the pain will come back and worsen.

[@PrecisionMovementCoach]

Did you try out the exercises in the video?

[@Carlosbimba1111]

Hello. 8 months ago he suffered a perilunar lesion. Currently in flexion and extension I have recovered all mobility. The physical therapist told me that he will wait a year for me to do stretching exercises. Do you think it's a good idea to do the stretching? I have a lot of elasticity in my good hand. Now in my bad hand I have lost that elasticity (especially in flexion). I would like to know if it is worth the years that this works. All the best.

[@PrecisionMovementCoach]

Please follow the advice of your therapist :) - Coach Joshua, Team PM

[@yorluis_cma00yc61]

i injured like 3-4 moths ago do you think is still possible to get better ?

[@PrecisionMovementCoach]

Fore sure. Tell me what happened exactly and what you are experiencing.

[@d.lowrey1506]

I injured my wrist 1 month ago and I still got a little pain in my wrist I can’t even do diamond pushups no more cause it starts hurting a lot☹️

[@PrecisionMovementCoach]

Ouch. Did you try out the material in the video?

[@AmanSharma-un9mk]

I did and hey it work out for me.🙏 Thanks to you brother💯✔️

[@saralzuhairi9362]

I injured my wrists from a high fall about over 6 months ago im 16 years old and i still havent recovered. No fractures no broken bones. Today the doctor told me that i can never do boxing again. For me boxing is everything. He said that even if my wrists heal then i do boxing they will get worse and the pain will come back and worsen.

[@frwningfriends]

Sar Alzuhairi how bad was the fall?

[@delepv]

Hello, thank you for the video! i have a question, 5 days ago i fall with extended hand on the ground and after 2 days i started to do exercices for my wrist, like streches etc.. now i feel a little pain sometimes, when do you think i can do pushups again? PS:Sorry for my bad English :(

[@PrecisionMovementCoach]

I'm not sure when you will recover completely because everyone is a little different. Keep working on the material and you should notice improvements in 1 - 2 weeks.

[@delepv]

@@PrecisionMovementCoach thank you! i dont feel pain anymore, i can use my hand very well but i cant do pushups etc.. i will try in 2 weeks

[@anandpanday4341]

Same problem bro how u treated?

[@delepv]

@@anandpanday4341 just do simple exercices just like stretches, and the time will solve all

[@victor4753able]

thanks you so much.. i had been try your technic,,, these x3 motion and exercises seem help a lot

[@PrecisionMovementCoach]

Great!

[@xplaygames797]

I can't do the first one it's two pain full i can't lift it up or turn it around and sides help

[@PrecisionMovementCoach]

What about if you try this: www.precisionmovement.coach/wrist-extensors/ or this: www.precisionmovement.coach/wrist-flexors/

[@bellguts2766]

Your grammar hurts me.

[@allos434]

Do you have any treatment for TFCC wrist pain please?

[@PrecisionMovementCoach]

This is the best article that I have on recovering from acute wrist injuries. Did you try out the exercises? This program can help you address chronic issues: www.precisionmovement.coach/upper-limb-control/

[@name-lv2tl]

Uhm 6 years later and this seemingly simplistic tutorial has made a drastic improvement to my pain in the wrist. Wow. Thanks

[@PrecisionMovementCoach]

Awesome!

[@silverdmrdao4459]

Eric is it ok if I feel tightness or stretched muscles under the elbow after this video

[@PrecisionMovementCoach]

That is definitely ok and is a sign that you have used them.

[@ShelleyFromCanada]

Hi. I had a recent injury. Still hurts to open doorknobs or jar lids. Been told not to brace it, just "don't use". But that isn't helping either. At what stage are these stretches safe to start? Thanks

[@PrecisionMovementCoach]

You can start these exercises immediately because you need to move to heal. Just make sure that you stay in a pain-free range of motion and stop if it causes pain. - Coach Joshua, Team PM

[@renji.i7198]

Mr. Wong, my right wrist has ulnar wrist pain and becomes very achey after use of a mouse. It also clicks/ snaps when I supinate or rotate. If I grip something it also gives off pain. My parents don’t wanna take me to the doctor cuz they say it’ll go away but I could really use your advice.

[@PrecisionMovementCoach]

Did you try the exercises in the video? Have you tried using your other hand to mouse? Have you tried taking breaks from mousing? Does your hand rest on the mouse when you are not actively mousing? It could be an overuse injury that you can resolve by taking breaks. Get back to me with more info and we can go from there.

[@renji.i7198]

Precision Movement by Eric Wong thanks for the reply! Yes I have tried these exercises but don’t really get relief. I’ve taken 2 weeks off but as soon as I use the mouse again it becomes achey. I try to take frequent breaks. Every hour or so to do some wrist stretches. Also forgot to mention my triceps are very tender to the touch.

[@PrecisionMovementCoach]

Did you try repositioning your mouse or rearranging your work space to make it more ergonomic to you?

[@nicholasbarone4903]

Did you have a bit of anatomical snuffbox pain, discomfort and bit of swelling? Get lots of cracking, clicking where the scaphoid bone is and tendon snapping/subluxing in the forearm near the wrist. Had 3 X-rays all negative, was told mild druj joint subluxation been going on 11 weeks now. What could be possible to fix this? Thanks

[@PrecisionMovementCoach]

These exercises are a good start as are these: kzbin.info/www/bejne/fHrah2B8q5VnbbM - Coach Joshua, Team PM

[@nicholasbarone4903]

Thanks a lot!!

[@Bodysense369]

🙏🙏🙏❤️

[@PrecisionMovementCoach]

:)

[@harrysingh7978]

Can you please tell how many sets of 10 do i have to do of each excercise. I really need your help

[@PrecisionMovementCoach]

One set is sufficient :) - Coach Joshua, Team PM

[@harrysingh7978]

@@PrecisionMovementCoach thank you

[@harrysingh7978]

@@PrecisionMovementCoach hello . I've been doing your excercise for a time and i tought about starting about weight training but my left wrist( which was injured) feels like it cannot exert same amount of force as my right hand. Please suggest me that is it too early for weight training or what should i do now to regain my strength on left wrist. i don't feel much now btw. thankss

[@PrecisionMovementCoach]

@@harrysingh7978 Check out this video next: kzbin.info/www/bejne/aaaWaaJ3bZtgiJY and consider starting this program: www.precisionmovement.coach/upper-limb-live - Coach Joshua, Team PM

[@harrysingh7978]

thank you sir

[@mark23431]

I hurt mine doing front squats holding the bar with me using wrist extension. I am pretty sure this is what done it. Will this work?

[@PrecisionMovementCoach]

It's worth a try :) - Coach Joshua, Team PM

[@mark23431]

Thanks for a quick reply how many times a day do you recommend? Also any strengthening you recommend?

[@PrecisionMovementCoach]

@@mark23431 Once every other day should be sufficient. Start with that and keep us posted on your progress :) - Coach Joshua, Team PM

[@Inty6]

At which point to recommend doing the first one? I tried doing a similar thing in a quadrecep stance without the bracing and ended up feeling worse the next day. Not sure if i'm ready for it. Can't afford a physio right now.

[@PrecisionMovementCoach]

We recommend that you attempt them all and make sure to stay pain-free. Make necessary modifications in order to stay-pain free. Otherwise, stop doing it. - Coach Joshua, Team PM

[@Inty6]

@@PrecisionMovementCoach Thank you. I am trying my best. What are your thoughts on braces, should I wear one even one month since the injury if it helps during the day?

[@PrecisionMovementCoach]

@@Inty6 we recommend that you use a brace only if you are performing an unavoidable task that you cannot modify in order to do it pain-free. I hope that helps :) - Coach Joshua, Team PM

[@silverdmrdao4459]

I sprained my hand 4 month ago and I put a cast for two weeks and took it off and after a while my wrist would get a lot of pain I will try this and hopefully it works just one last question do u think my hand will go back to its same level or can I not do things like boxing or Kung fu

[@PrecisionMovementCoach]

Good luck!

[@silverdmrdao4459]

So Eric yes or no

[@PrecisionMovementCoach]

Sorry...I missed your question. It's hard to say how you will respond to the material because everyone is a little different. However, I think that there is a good chance that you can recover fully.

[@silverdmrdao4459]

Precision Movement by Eric Wong thank u for the information

[@Eagle2894]

Hello, one year ago, I had exactly the fall you describe in your video. Since the accident I got wrist popping on the ulnar side of my wrist when I rotate my hand. Do you think it will go away with your exercises?

[@PrecisionMovementCoach]

It's worth a try :)

[@Eagle2894]

@@PrecisionMovementCoach Did you also make a video about distal biceps tendonitis? I have been struggling with it for a couple of months now (probably has something to do with the wrist injury and its plaster cast treatment). I have seen that you uploaded a video about proximal biceps tendonitis.

[@PrecisionMovementCoach]

@@Eagle2894 that is the only biceps video that we have at the moment. I'm thinking that these may help: kzbin.info/www/bejne/fHrah2B8q5VnbbM - Coach Joshua, Team PM

[@Eagle2894]

@@PrecisionMovementCoach Thank you, these exercises could help in my case, will try them out! :)

[@PrecisionMovementCoach]

Also, check this out: kzbin.info/www/bejne/bGSxkGOor6lmgas - Coach Joshua, Team PM

[@manojgautam2984]

thanks

[@PrecisionMovementCoach]

:)

[@tommyxie9851]

Today I sprained my wrist because I was riding my scooter very fast and I slipped on water I don’t know if I fractured it or sprained it it hurts a lot and when I saw this video I tapped on it it still hurts I don’t know how or win I will heal but I have I got I had a similar one to my left wrist and it was before COVID-19 so now I don’t know what to do because I don’t want to go to the doctors and risk of getting COVID-19. edit:hi

[@PrecisionMovementCoach]

I'm really sorry to read about your accident. Did you try the exercises in the video?

[@tommyxie9851]

yes

[@ibrahimhammoudeh7760]

I’ve been doing this for a week now and my wrist still hurts, do you have any extra tips I can do?

[@PrecisionMovementCoach]

Has the pain diminished at all? Does it hurt when you do the exercises? Did you sustain an injury and when?

[@ibrahimhammoudeh7760]

Precision Movement by Eric Wong The has diminished only a little. I feel more mobile on right after the exercises but after a little it goes back to before. When I do the exercise it hurts, but I push through it and actually feels a little good. I sustained the injury about 5 months ago snowboarding. I fell with my hand outstretched. I’m going to see a doctor soon though.

[@ibrahimhammoudeh7760]

The pain*

[@PrecisionMovementCoach]

Try out this material next: www.precisionmovement.coach/how-to-treat-a-sprained-wrist/

[@topkilaayt2197]

I did it an a cramping pain is beginning help me

[@PrecisionMovementCoach]

Where exactly is the cramping?

[@YulRun]

Is it normal when doing the first exercise to still feel pain when you're doing it? obviously you go til you start to feel pain and stop. Not sure what happened to my right wrist but basically have had all the issues described in the video, assuming it must of been from FOOSH during sports, but never put two and two together and been consistent for a few months. Gonna give the stretches a try

[@PrecisionMovementCoach]

Try to stay away from pain. Does it hurt the entire time? Can you find a range-of-motion that is not provocative?

[@YulRun]

@@PrecisionMovementCoach Honestly as soon as I get even close to a full 90 degree bend, the wrist join will hurt. It's only on the bend, does not hurt all the time, can do knuckle pushups without any pain, just pressure when bending hurts.

[@PrecisionMovementCoach]

Keep doing the exercises but stay away from the painful range-of-motion.

[@ikerthepapi718]

Matt Janes hey Matt, going through exact same problem right now... how did you do in the end? Did the exercises help with the pain? Did you continue training?

[@YulRun]

@@ikerthepapi718 honestly nothing has really helped much, I bought a wrist brace from the pharmacy to use when working which I found helped over all but not back to 100%. I also find when doing push-ups now I use dumbbells so that my wrist stays straight and causes no paint or can alternatively do knuckle push-ups. I do find the extended arm exercise in this video and twisting your arm back does do a good stretch though, however the floor ones just cause more pain than good in my situation. Hope that helps!

[@jonasbertilbellander]

I have fallen 5 weeks ago, hard into street with hand, palm. I did your first exercise... Next day very painful in the palm when touching......too much pressure on arm, hand, bones there... 🤔

[@PrecisionMovementCoach]

You can modify the exercises by putting your hand on something soft or without putting as much pressure on it.

[@jonasbertilbellander]

@@PrecisionMovementCoach thanks will do

[@shivasaibonala]

does this work for ligament injury in wrist

[@PrecisionMovementCoach]

It could. Tell me more about the injury and when it occurred.

[@shivasaibonala]

@@PrecisionMovementCoach i was working out in the gym .while working with dumbbells maybe because of exhaustion there was pressure on my wrist. From that day whenever i try to lift something it hurts. It was 2 months before

[@PrecisionMovementCoach]

Try out the exercises and let me know how they go.

[@beautifulmotherlove]

are they good for de qurvaine?

[@PrecisionMovementCoach]

Not really but this is: kzbin.info/www/bejne/rnPMpYibbr5narc

[@bussinbussin6755]

You know how you crack your knuckles? About a year ago I cracked my wrist is such a way. Is that reversible? It's not deformed, it just feels more normal to relax my hand almost like a retarc

[@PrecisionMovementCoach]

I'm not exactly sure what you have done to your wrist but check out the first 5 articles here for ideas on how to make sure you restore full mobility and control to that area: www.precisionmovement.coach/?s=wrist - Coach Joshua, Team PM

[@bussinbussin6755]

@@PrecisionMovementCoach it works all normal. There's a small bump on top on my forearm that looks like a vein but I think it's misplaced muscle

[@PrecisionMovementCoach]

@@bussinbussin6755 better get that checked out. - Coach Joshua, Team PM

[@weclutch]

actually i fractured my right hand on a foosh from a slip on a wet stair set. The doctor said it was really small and not that impactful to do surgery on but after 2 years my wrist feels worse. How do u overcome these injuries that effect day to day activities

[@PrecisionMovementCoach]

Did you try out these exercises?

[@weclutch]

@@PrecisionMovementCoach they improve but i can never put direct weight on my right hand on a push up or lift heavier weights over 15pds. It's impactful early in my 20s. I heard that some stretches & specific exercises realign small bones in you hands and wrists.

[@PrecisionMovementCoach]

When did you start doing my material?

[@weclutch]

@@PrecisionMovementCoach everyday since July 4

[@PrecisionMovementCoach]

Have you noticed any improvement?

[@dathrakki4892]

Can this help ulnar side pain?

[@PrecisionMovementCoach]

It's worth a try :) - Coach Joshua, Team PM

[@dathrakki4892]

Thanks for your prompt reply. Wrist pain has been lingering on for quite some time and hindering my training progression in the gym.

[@dathrakki4892]

This video helped my wrist issues a longtime ago. Luckily, I was able to find it again.

[@PrecisionMovementCoach]

@@dathrakki4892 You are in the right place :) - Coach Joshua, Team PM

[@therealinformation23]

Dude my wrist sprain in my right hand is not really hurt, just a little hurt only if i do this my little hurt in my right hand will gone?

[@PrecisionMovementCoach]

It's worth a try!

[@soheal3674]

does this work for wrist RSI and tendinitis?

[@PrecisionMovementCoach]

Potentially...where is the pain?

[@soheal3674]

@@PrecisionMovementCoach direct under my wrist, thanks for the response Eric I will try it out

[@PrecisionMovementCoach]

Can you be more specific...use an anatomy atlas if possible. Also, do any movements provoke pain more than others?

[@soheal3674]

​@@PrecisionMovementCoach It happens when I use a mouse surfing the web. It's definitely the wrist bridge on the palm side and time from time some tingling pain in my fingers

[@PrecisionMovementCoach]

Ok, try to reposition your mousepad so that you find a more comfortable angle of wrist extension. It might also be helpful to put padding under your wrist. When you are not actively clicking or mousing does your hand remain stationary on the mouse? If so, try to remove your hand from the mouse and let your arm dangle by your side until you need to actively click or use the cursor. This will give you a micro break from the position.

[@ronio9247]

Im a plumber by trade and a amature boxer.... boxing/work fucked my wrist... its been 8 months and its only just 70% healed. I tried these stretches in month 2 and 3 and it just made it worse.

[@PrecisionMovementCoach]

Did you continue your normal job tasks during your recovery?

[@rosendoperez6677]

Sup man, I hurt my wrist 2 years ago hitting the heavy bag and it hasn't healed 100%, did yours get better

[@kontrolledkhaos4853]

I’m been in so much pain for three months thanks to all the stupid Covid-19 set backs I have an appointment for it on December 14th can’t wait I tried but failed your technic I cant move my had that much I have a bulging bone in my wrist

[@PrecisionMovementCoach]

Ouch! Attempt the technique as best as you can and make sure to stay in a pain-free range-of-motion. This material may also help: www.precisionmovement.coach/how-to-treat-a-sprained-wrist/