5 Wrist Stretches for Pain-Free Wrists

[@PandemicalShade]

It's nice to see that you actually use the ground and gravity, rather than pulling your own hands and fingers as resistance. There are so many practitioners who have no idea how to properly use and care for their wrists, which is quite sad and possibly debilitating in the long run.

[@gmbfit]

Yes, we see a lot of "just turn here and yank this way, and..." - it's really sad. One of our founders is a physical therapist, and we've all had our own experiences with pain and injuries, so we're very focused on practicing in a healthy manner.

[@terria1254]

Thank-you! Perfect! I was looking for a routine to increase wrist flexibility for playing fiddle!😃

[@chiara.75]

Shaking hands in Polaroid style is a nice memory for me 🥰 thanks for the video Ryan 🙏

[@TititoDeBologay]

This is brilliant for people working in hospitality.

[@gmbfit]

A lot of repetitive motions? I hand't thought about that, but it makes sense!

[@TititoDeBologay]

@@gmbfit Yes, carrying trays and or plates is enough to mess with Your upper body, especially when one overdoes It(heavy loads) with bad bio-mechanics: wrist, bicep, shoulders, rotator cuff, upper back. I had the pleasure(not 😢) of a few tendinitis and cuff issues. My osteopath, back in Australia, who recommended Your method a few years back, never looked back 😎.

[@gmbfit]

Oh, well cheers to your osteo :) Great points. Thanks for telling me about it.

[@NoReplyNZ]

As a drummer who is also doing more body weight exercise now, I’ve found these very helpful

[@Jules_Juliani]

I really appreciate and enjoy gmb. Thanks to gmb I'm close to achieving my dream "Spider-Man" physique as well as "Black Panther" movment

[@gmbfit]

Ha! That's a good combo :)

[@Briaaanz]

I've been doing similar, plus when palms are on floor, I've been twisting/rotating my forearms/elbows one way and then the other and it has helped my elbow pains

[@gmbfit]

That's great. Glad it's been helping you :)

[@savoryoatmeal]

if I can't get into position for the backwards facing wrist stretch, even with my hands close to my knees, should I just elevate the surface that I'm placing my palms down on?

[@gmbfit]

You can try that. Or maybe try it on a lower surface, like a table.

[@tapraltis]

Hey! I type alot on my computer, and have trouble doing pushups, how long will it usually take to see results from this routine? Thanks!

[@gmbfit]

if you're gentle and consistent, a few days

[@Guestz0r]

hey, thanks for the video! how does this routine differ from the one you did 8 years ago? is this a streamlined version or just a quicker one?

[@gmbfit]

If you've watched them both, I'm guessing you can see the differences pretty easily without a list.

[@Guestz0r]

@@gmbfit what I meant was the purpose between one versus another : )

[@gmbfit]

@@Guestz0r a little simple, better video

[@colonelsanders4006]

Will this help recovery for wrist tendonitis/tenosynovitis?

[@gmbfit]

It may, if yo are gentle and otherwise addressing the causes of the issue.

[@vertical5044]

Personal note: Warm-up start - 0:25

[@georgiewbg6687]

Is there any chance of injuries doing this workout?

[@gmbfit]

This isn't a workout. There is always a chance of injury with any physical activity.

[@truestory_4]

How do I decrease pain and increase range of motion if I have a severely sprained flexor tendon at MCP joint? I am a year in recovery and still hardly ANY healing has taken place. There's so many things I can't do because I can't flex my finger like how you were showing in these exercises. Anything that requires hyperextension of my fingers at all is out of the question, or weight bearing. These wrist exercises with palms down or fingers down, palms up I cannot do due to extreme pain. I can't grip or pinch without pain. It's my middle finger MCP joint that has the sprain. 😞 How LONG is it going to take before it begins to heal? Is there anything I can do? It's so hard to do any exercises that involves using my hands for support. It sucks!

[@gmbfit]

If you have a severe injury, please, please, work with an actual healthcare provider in person. I happen to be a nice person with a bit of experience, but I cannot heal injuries via KZbin. Tendon injuries take a long time, and only a doctor or physical therapist can really say how badly you're hurt or what you should do.

[@truestory_4]

@@gmbfit I appreciate your feedback. I've seen my GP and Ortho, several times. Had an x-ray and MRI. Once the ortho reviewed the MRI and diagnosed the injury (nine months after the initial injury) all he did was give me a stupid waste of my time shot of cortisone (which I am against, to be honest, but I trusted his "treatment") that did NOTHING, not even dull the pain in the least for the least, at all. And then he told me ny injury was tricky. Nothing I could do. It could take up to a year to heal. That's it. End of story. Mind you I was already nine months into it.) It's been a year now. I don't know what else to do other than try to work on it myself. That's all. Just looking for suggestions on what I can do, at home. Not for someone to try and "heal" me through KZbin. Thanks anyway, though.

[@gmbfit]

Yeah, I'd really suggest finding someone who specializes in that sort of thing and getting a fresh eval and a second opinion.

[@raed9152]

How many times should I repeat this routine or should I do it once?

[@gmbfit]

As many times as it feels good.

[@amandaball7116]

Thank you would you consider one fir feet but for people with v limited range of movement

[@gmbfit]

We already made it :) kzbin.info/www/bejne/l6GmepulhdJ7jZo

[@sarros5762]

Is it normal for my wrists to be constantly clicking when I'm doing the wrist rotation?

[@gmbfit]

Yeah, pretty normal

[@Slo_Cooka]

Who does the funky little guitar ditties?

[@gmbfit]

That's Nito Ichika - check his channel here on YT. He's phenomenal.

[@Slo_Cooka]

@@gmbfit cheers!

[@drchancer1098]

What if you have dupuytren's contracture?

[@gmbfit]

Whoever diagnosed you should have suggested some corrective exercises at least. Hard to make a guess at specific cases without knowing severity, etc. I'd suggest working specifically on that if possible. For these exercise, you can gently try them and see which ones feel like they help without pain.

[@drchancer1098]

@@gmbfit Here in the UK they don't seem to know much about it and don't like to discuss it. It takes months to see a specialist who just says they'll operate when it gets to bad..... alternatives and physio is non existent!

[@nutthrower4415]

My wrist are even stiff, I’m a wreck, save me! 😄

[@gmbfit]

Well, I showed you what to do... what comes next is up to you