Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists - Ask Doctor Jo

Pain or stiffness in your neck, shoulders, wrists, and fingers is pretty common when you work with your hands as your profession or hobby. These stretches and exercises should help relieve the pain and stiffness. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/artists-st...
We will start with a trap stretch. Place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.
Next, you will stretch your forearm muscles for you wrists and arms. These will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.
Now you will stretch your thumb extensor muscles. Keep your arm straight out in front of you, and with your thumb facing toward the ceiling, tuck it down into your palm with your fingers over your thumb. Then push your fist downward into radial deviation until you feel a stretch on the top of your thumb. Hold that stretch for 30 seconds and do it three times, or you can do a continuous motion 15 times. You can stretch the thumb flexors by sticking your thumb up, and pulling back gently with your other hand.
Then you can stretch the webbing of your fingers by spreading your fingers apart with your other hand. You don’t have to hold these for very long because there are so many spaces to stretch.
Take a rubber band and put it around all of your fingers. You can push just your thumb outwards or all of your fingers outwards. Start with 10 and then work your way up.
The next exercise might take some creative work. Get a stick or broom handle, and tie a small weight around the stick with about 1-2 feet of rope hanging. Then put the stick out in front of you, and use your hands to rotated the stick to bring the weight up, and the rotate it the opposite way to bring the weight back down. Start off with only two roll ups each way.
The last stretches are called pendulums. Use a chair or counter top, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Add a small weight in your hand to open up the joint space while doing these stretches.
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• Hand Arthritis Stretch...
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Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Buy a worksheet with these Stretches & Exercises for Artists at: www.askdoctorjo.com/artist-stertches-exercises-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@carlosroo5460]

Do I need to do all this stretches and exercise every time? Also, should I do it before or after drawing?

[@ST-iu9ku]

Hi Jo, I have Erbs Palsy in my left arm, please could you post a video for some strectes for this. Thank you in advance

[@mariamgee3107]

Hello doctor I have so pain in my foot and knee am arthritis patient please tell about medicine or treatment please

[@mayson8616]

Forget "professional ware" I've never trusted anyone faster than this cat-Gandalf wearing doctor

[@AskDoctorJo]

😎🐱

[@Premus101]

I didn’t notice till you mentioned it!

[@parkinglotpickle6798]

found this video about 4 days ago and since then I've started using these stretches before I draw and I've been able to work way longer without being in pain afterward, thank you for sharing. I'll try to draw something pretty for you!

[@AskDoctorJo]

You're welcome, and thanks.

[@FloatingSunfish]

I'm a programmer and I'm gonna share this to everyone I know!

[@AskDoctorJo]

Thanks!

[@nomen4787]

My hobbies are drawing, gaming, and knitting so the wrist and hand exercises are a godsend for me 😂

[@gremlinchet]

thank you my wrists have been really tight and pained. this really helps.

[@AskDoctorJo]

You're welcome. I'm glad it's helping.

[@KitiaVicious]

I’ve been watching your videos for at least 9 months now and I only just discovered this one- a lot of my nerve issues come from weak stabiliser muscles AND being an artist- you’re a gift to humanity, truly 🖤🖤

[@valeried5641]

Love this! No bs! Thank you for helping people without any pretense! You’re a living saint and really helping me!

[@AskDoctorJo]

You're welcome!

[@SweetWillowDsgn]

Thanks Doctor Jo, this was perfect. Sharing with my artist friends. I know they'll appreciate this! Thank you.

[@AskDoctorJo]

You're welcome, and thanks for sharing! I hope they help.

[@kreazea]

this video has been really helpful to me. I didn't realize how tight my nerves/muscles were till i did the wrist stretches. i really felt the pain when i first did them. i hardly feel them now because now i do these stretches everytime i'm ready to draw.

[@SoftDistorsions]

I am a film animation student, and will be doing this for the rest of my life hopefully, so ... tons of drawing. For hours a day. Very useful video. Thank you! :)

[@AskDoctorJo]

You're welcome!

[@kirinfire9960]

okay so i'll admit it, the first time i watched this i cheated and only did the first stretch once. this time, i did each side three times and honestly i feel like i have a brand new neck lol I've never felt such instant relief from a stretch before😭😭!! thank you doctor jo!

[@AskDoctorJo]

You're welcome!

[@lollolovic2422]

Relief in the neck?

[@ghxstsenju]

This is actually pretty amazing. A lot of relief from the first few

[@violetdanka1181]

I can't believe I didn't search for this sooner! Thank you, you are my savior! 😍

[@AskDoctorJo]

You're welcome!

[@tartanplz]

I draw a lot as well as crochet, the crochet especially made my hands and arms hurt after so long to the point I'd need to wait a few days before I could continue. This is really helping relieve the muscles! Thank you ♥

[@AskDoctorJo]

You're welcome! I'm glad they are helping.

[@nickmccarthy8892]

Great video and btw that is the greatest shirt ever!

[@AskDoctorJo]

Thanks!!! LOL!! I do love that shirt :-)

[@jizo619619]

I can say these stretches are really good after boxing the heavy bag. I felt a good relief

[@ohno4930]

I'm an artist and spend pretty much all of my time drawing or doing other things on the computer, and I developed chronic hand/wrist/arm pain and tendonitis at 15 (I'm honestly not sure if it was overuse, an underlying connective tissue disease, or both- my doctor suspects a CTD, but I haven't been able to get properly tested yet) and I wish I'd known about your channel then :) it was incredibly hard to manage and I think this would've brought me a lot of comfort! It definitely does now! Thank you for what you do!

[@AskDoctorJo]

You're welcome!

[@oceansonthemoon9036]

Thank you! Ive been getting cramps in my hands and bc of school i just need to keep going, this helped a lot!

[@AskDoctorJo]

You're welcome!

[@anigerrodz2730]

I WAS SO SCARED MY WRIST STARED HURTING A LITTLW AND I THOUGH I COULDNT DRAW FOR THE REST OF MY LIFE AGAIN THANK YOU THIS MADE ME FEEL SO MUCH BETTER 💖💖💖

[@AskDoctorJo]

You're welcome.

[@kevinalexandervillanueva2292]

Dr. Jo you are THE best.

[@AskDoctorJo]

Thanks!

[@slowspectre9612]

i will do this everyday!

[@diegomedeiros4671]

Oh theses are good!!!!i can feel the difference while drawing

[@mskitten1203]

Thank you, I have been hurting for months and using ice. This series is helping a lot :-)

[@AskDoctorJo]

You're welcome.

[@JOshua_custodJO]

30 seconds in and i already love you. This is a great video and it will help me a lot thanks!!

[@AskDoctorJo]

You're welcome!

[@bevdittmer6977]

Good morning. I'm so glad I found your videos. I'm a fiber artist, and now that I'm in my sixties my body is telling me I need to take better care of it...I should have been taking better care of my hands all along. So, I've been searching for videos for hand, thumb and wrist exercises. It was a eureka moment when I found you. Thank you! (I subscribed.)

[@AskDoctorJo]

You're welcome, and thanks for subscribing!

[@racketroller]

Maria Clark thank you for sharing.

[@nankins53]

Sweet Willow Designs sharedthis with me as I also work with polymer clay. I have been experiencing lots of aches and pains lately in my hands, forearms , neck and shoulders , especially after a few hours with the clay, so these should be just the thing for me. I'll be starting tomorrow!! Thanks so much for doing this, Doctor Jo.

[@AskDoctorJo]

You're welcome! I hope they help!

[@herasean5720]

Thanks! I am a digital illustrator, and my wrist and fingers now are easily getting so painful.... I really need this

[@briannathomas8460]

This was helpful

[@somncrazy]

Thank you for making this video! I already feel better :)

[@AskDoctorJo]

You're welcome!

[@zarazaki]

thank you for posting this video

[@AskDoctorJo]

You're welcome.

[@steveszejna989]

I know you have 700+ videos, but I would love a PDF list of these exercises. Very helpful information.

[@AskDoctorJo]

I will add this one to my list.

[@leedouglass4106]

thank you so much doctor jo!!!

[@AskDoctorJo]

You're welcome!

[@sunshinecommentswoop4902]

Bless you Dr.Jo!!!

[@saranyaisraliyasaranya728]

Thank you so much for the advice Dr. Jo 👍👍

[@AskDoctorJo]

You're welcome.

[@ranisarkargupta5938]

I am an indian.I did your exercises one day and I got a lot of benefits from that. You are a good Dr.

[@LindaMcRae42]

These stretches are excellent. I’m a musician and these are really helping me a lot. Thank you so much.

[@AskDoctorJo]

Thanks, and you're welcome. I'm glad they are helping.

[@TammyLML]

Exact what I needed, thank you so much! I just spent hours painting and just briefly going through the motions as you demonstrated made my pain less. I’m definitely adding this to my daily routine! ❤

[@AskDoctorJo]

You're welcome!

[@jinx6589]

Thank you for this!

[@AskDoctorJo]

You're welcome!

[@SexyTortoise1]

Great video!

[@AskDoctorJo]

Thanks!

[@indirahalder7873]

These will helpful to me.

[@SCruz-wi3wd]

thank you for the captions💚

[@AskDoctorJo]

You're welcome.

[@antharding]

Thank you so much! This is a huge help!

[@AskDoctorJo]

You're welcome!

[@wayneosman8971]

I suffered with pain in my left pointer and index fingers with knuckle going into those fingers for 5 years. Every time I went to a doctor they either took an X-ray or shrugged their shoulder or said I don't know or try a pain reliever (many doctors) Within minutes of you exercise I finally felt relief. Thank you

[@AskDoctorJo]

You're welcome.

[@MeowCake2]

Art fight is taking everything for my art right now!!!!! but with this stretches drawing feels even better!! thank you so much!

[@AskDoctorJo]

You're welcome!

[@ranisarkargupta5938]

Dr.Thank you

[@AskDoctorJo]

You're welcome.

[@MysticHeather]

Thank you!!!! 💖💖💖

[@AskDoctorJo]

You're welcome!

[@beccadotelpy]

All of these are gonna help but that rubber band stretch is a godsend. Instant relief! Thanks so much!

[@AskDoctorJo]

You're welcome!

[@zephyr55]

Thank you for the captions

[@AskDoctorJo]

You're welcome.

[@TheT0me]

Thanks!

[@AskDoctorJo]

You're welcome, and thanks for your support!

[@negaroliaei6048]

Thank you so much Doctor Jo, it was very helpful 😍😊

[@AskDoctorJo]

You're welcome!

[@amandamcfaul10]

Thank you! As a knitter, these are great!!

[@AskDoctorJo]

You're welcome!

[@avisualdevice8803]

thank you so much

[@AskDoctorJo]

You're welcome.

[@alinaderi9269]

so good tnx dr jo

[@AskDoctorJo]

You're welcome.

[@pepsi12748]

Really helps, Thank you sooooo much

[@AskDoctorJo]

You're welcome!

[@soydan5057]

thank you so much im not no artist but working as a cook and disher washer gets my hands fingers sore and this helped me relax thank you

[@AskDoctorJo]

You’re welcome.

[@michaelwhite8619]

thins worked wonders for this mechanic also, thank you!

[@AskDoctorJo]

You're welcome!

[@Roensmusic]

wow that first stretch with my right arm under already did an amazing thing lol havent been massaged for years and always working with computer xD

[@AlastairGames]

nice, do your hands feel good now?

[@imjinaah]

Thanks Doctor Jo! Love the shirt btw 😄

[@AskDoctorJo]

You're welcome, and thanks!

[@Jordan-nu3hu]

So helpful.. Thank u so much❤❤

[@AskDoctorJo]

You're welcome.

[@terrihagger]

Thanks

[@AskDoctorJo]

You're welcome.

[@dwone23]

Thank you

[@AskDoctorJo]

You're welcome.

[@rositareyes9359]

thank you doc

[@AskDoctorJo]

You're welcome.

[@sil3ntang3l53]

I did not realize how tense my thumb was until after i did the technique for that... thanks! this'll be really helpful

[@AskDoctorJo]

You’re welcome!

[@Jetbytes]

I'm so bad at following routines but hopefully I can follow this :") I've been having such bad arm and neck pains recently that I never used to, guess my awful posture is catching up to me..!

[@yesimdilmac6748]

I am a guitar player and my wrist and elbow muscles are always tight. This video is helpful. Thank you!

[@AskDoctorJo]

You're welcome!

[@inkling00]

This is also great for office jobs! Thank you!

[@AskDoctorJo]

You're welcome!

[@elainealvin6170]

I am teaching an arthritis class in the water and these are very helpful except the ones lying down Thanks

[@AskDoctorJo]

You're welcome.

[@polahajduga]

thank u so much!!!

[@AskDoctorJo]

You're welcome!

[@esraajassir8694]

You are amazing thank u that was very helpful for me Esraa from Egypt

[@AskDoctorJo]

Thanks, and you're welcome!

[@nathalymateo]

Thank you so much. Im an animation student and my body has been hurting so much. This really helped

[@AskDoctorJo]

You're welcome.

[@csoniah4432]

Gonna do this every day I draw for many hours and even though I take breaks my hands still hurt thank you this is so helpful

[@AskDoctorJo]

You're welcome.

[@kamlabenyani1511]

Very affective exercise😍😍

[@AskDoctorJo]

Thanks.

[@dominicnichilo4275]

Are these stretches good for piano players ? I'm having a hard time finding stretches particularly for pianists and our issues,..like wrists , forearms , fingers, etc. Thank you so much for all of your videos. They've really helped me !

[@AskDoctorJo]

You're welcome. I think they are definitely worth trying. Good luck!

[@partingmist8550]

After a long day of drawing please consider icing down your shoulders/elbows/wrist/hands as well. Most of my arm movement originates from my shoulder or my elbow. I sometimes forget to ice down but I am going to be better about it.

[@ariansans]

Doctor Jo! I've been watching your vids and the exercises sure does give relief. But I have a problem concerning with the pain I have with the vein in my right neck that is somehow connected to my right wrist. It's been bothering with me for years now I wish you could help me. Thank you so much!

[@AskDoctorJo]

Do you have a specific diagnosis from your doctor? Unfortunately, I don't know what that could be since I can't evaluate you.

[@kirajourdy3853]

tysm

[@AskDoctorJo]

You're welcome.

[@trixiecox6433]

2023 and this is saving my life 💖

[@AlastairGames]

that's great it's helping you, were your hands sore?

[@trixiecox6433]

@@AlastairGames they were very sore. I' d taken a 15yr hiatus from art and recently dove back in full time. Didn't realize how stiff my hands had gotten from lack of practice and these exercises really really did help tremendously. You touched on a couple of motions I would never have thought of to try on my own and I have a rather thorough understanding of anatomy as a certified masseuse lol

[@dt6021]

Does this also help with forearm tendons? it always tends to hurt when I draw too much, but as art is my job and I have deadlines I can't take a day off...

[@elfegrise]

If you have tendon pain and art is your job.. If you're self-employed you absolutely should take a break before it gets any worse, better take a 6 weeks break now than having to take a 6 months break later. If you have an employer, depending on where you live, stuff like tendonitis can be considered a workplace injury, I recommend you look up the compensation laws of where you live, and see if it's possible to take a paid medical leave or something like that.

[@farzananasreen2439]

Good

[@AskDoctorJo]

Thanks.

[@why__8729]

Thank you!! My wrist doesn't hurt anymore, therefore I can continue drawing :D

[@AskDoctorJo]

You're welcome!

[@daxadave7123]

My job is overuse of my hand...this. Exercise realy help me.

[@AskDoctorJo]

Glad it helped.

[@sairabanu8172]

Thank you sis this is perfect exsersice for methis is workmy body i have RA arthritis thanks again and god bless you take it up

[@AskDoctorJo]

You're welcome. You too!

[@sumiakter5972]

Hi dear, can you share any video about elongate hand fingers and toes ?

[@simplyme922]

I'm not an artist but thank you! Very helpful.

[@AskDoctorJo]

You're welcome! Good luck.

[@JuzLykdat19]

Please make videos for dentists too. My neck, shoulder, and back muscles are compromised a lot due to constantly sitting in the same position

[@weldercamaro]

Great video! I have a trigger finger. is the wrist stretches the best thing for me ? Keep going with the great videos. just love the simplicity of them all!

[@AskDoctorJo]

Thanks! These might help with your trigger finger if you haven't tried them yet: www.askdoctorjo.com/content/hand-stretches-arthritis Good luck!

[@weldercamaro]

thanks for the video! between both i think i will have a plan. i keep hearing that stretching the forearms is a big part of alleviating trigger finger. is that true?

[@AskDoctorJo]

You're welcome! Depending on what actually is causing the trigger finger, forearm stretching might help, but it's usually an injury isolated to the finger. Having general good flexibility always helps :-)

[@durazmomo]

woke up a morning ago and I couldn't do the stretch at 4:15, should I be worried? :( my hands health is very important to me, I wanna know if I can still draw or I should wait and rest, which is what I’ve been doing

[@gladischristi7246]

Thanks for the video..I am an professional artist..I draw a lot..this gonna help me a lot..

[@AskDoctorJo]

You're welcome.

[@byrondw1456]

Wow damn this is so accurate

[@AskDoctorJo]

😎

[@_-classy-_8145]

man my bodys so cool, i do almost all of these unconsciously on the daily

[@PortgasDAce-wt2qu]

I wonder how often I should do these stretches (I work all day)... thanks for this helpful video :) !

[@AskDoctorJo]

You're welcome. Therapeutic exercises can be done 1-3 times a day.

[@PortgasDAce-wt2qu]

@@AskDoctorJo Woah I actually got a reponse O.O Thank you so much for your answer! This video actually lessened what felt very tight in my shoulders and neck. I really appreciate it :)

[@AskDoctorJo]

You're welcome!

[@theoverlander4579]

Dude my hands are in heaven

[@AlastairGames]

haha, that's a good way to put it!

[@lindseyfollansbee768]

This is a great selection of stretches! Also, your shirt is straight-up amazing, I didn't even notice its majesty until now. Haha.

[@AskDoctorJo]

Thanks 😎

[@eagefrien4142]

Does it mean anything if you can’t feel the stretch at all when you do particular stretches,

[@kuriojpn]

Hi, thank you for the info. My question is... I have wrist pain from damaging during bowling game, and made it worse white carrying my infant. Do I have to do all the shoulder stuff? Or I was wondering if I can only do hand exercise. Thank you.

[@AskDoctorJo]

You're welcome. Unfortunately, I don't know since I can't evaluate you, but I would do all of them just in case. Good luck.

[@kuriojpn]

I see, thank you anyway!

[@AskDoctorJo]

You're welcome.

[@Code-Redd]

Oh god I was doing so well until I got to the thumb extension and couldn’t even move my dominant hand in the downward direction. Ig I know where my thumb has been hurting now :’)

[@HUSSAINYOUSAF1498]

Mam what is knee exercise i have knee problem arthritis only knee

[@AprilPerkinson]

Hi.. just found these exercises.. working on keeping hands healthy etc. i discovered that I have a problem in the right hand.. meaty side of the lower hand on the outer edge. near my joint. that is achy? I can feel the bone in there.. near the underside of wrist.. Any hints on what to do for that? SUBSCRIBED for sure. Brilliant training !!

[@AskDoctorJo]

Thanks! It really depends on what your specific diagnosis is. That could be a few things. I have several other videos for the hands and wrists. You can find them on my channel: kzbin.info