How to Fix Wrist Pain | 9 Minute Routine (GAMERS & DESK WORKERS)

[@madcattv9675]

HEY! i had to come and comment this... i have tendinites for over 15 years and already tried everything possible!! massage, acupuncture, physiotherapy and nothing worked so far... im doing this routinte for about one week and i must say, it reduced my pain in 90%, i didnt feel my wrist like this in YEARS!! thank you so much man, i hope the whole world can watch this video. You work is amazing!! (greatings from Brazil!!)

[@Leon-zq4mv]

how are you now?

[@madcattv9675]

Hi! right now, about a month latter i can say that i almost have no pain! i kept practicing this routine for 5 days/week (i rest on the weekend) definitly will do this for the rest of my life!! if u have wrist pain or anything related, i strongly recommend this routine for u too!!@@Leon-zq4mv

[@El_Gappo]

These work really well. I’ve had dequervains for 4 years now and not much has helped. I’ve tried a physiotherapist and a cortisone injection, which helped reducing pain to an acceptable level. But doing these exercises for the past 4 weeks has helped like nothing else. I’m now confident the pain will soon be completely gone. Thanks!!

[@1HP]

Ahhh i'm so happy to hear that. Glad you've able to notice some progress. Please let me know if you have any other questions

[@majinsnake]

I will try your exercises. I have had tendinitis for almost 20 years. I have had physical therapy and cortisone shots in the wrist and the thumb. I did some research and thought I had De-Quervain's thumb pain. Doctor did x-rays and diagnosed it as Arthritis since i got no cartilage below my thumb. (Lots of retro-pie gaming on a controller which I now regret and surfing the internet on a mobile phone). Doctor hit me with cortisone shots in both thumbs which reduced pain. I did more research into trying new keyboards, mouses and such. Get a mouse that is ergonomic (evoluent) if you do much clicking / gaming as it reduces the strain on the wrist since it is not bent. I haven't found an ultimate keyboard for gaming, but i do find mechanical keyboards great for typing. Most important thing is to rest. Literally. Go one month without gaming or anything that triggers pain in your wrists and see if it helps. I still do my exercises i learned in phsyical therapy. Some wrist stretches with a thera-band and rubber-bands for finger-stretching. My degree is in IT (information technology) which worsened my pain in my wrists including a former help-desk job.

[@Zapirol]

Fantastic, thanks for a new routine! I'm not a gamer, but as an artist your videos have been my go to for managing and preventing pain from drawing/computer use. Best I've found so far.

[@habbasi2007]

has it worked?

[@Zapirol]

@@habbasi2007 Yep, although I've been doing the "9-minute write injury prevention" and the "6-minute wrist stretch" videos. When I do them 2-3x/week, I notice I can draw painfree for longer.

[@Doomdoer]

it's like you knew my wrist was starting to fatigue! always good info thank you!

[@JkennGG]

the goat back at it again, thank you so much!

[@do1609]

hi i love you so much for these videos man, like ive always been obsessed with my posture. after I had a slight back injury about 2 years back, ive never been able to sit comfy and its driving me insane. so thank you for these, I could not find any _real_ posture videos

[@1HP]

I have a few back and posture routines if you’ve found those in the playlist!

[@TRIIXTEH]

dude this is what i need as im a welder so i use my wrist a lot at work and then trying to improve aim i cant even do quadruped extension at all in my mouse arm thank you i will slowly work at this daily

[@peternguyen5915]

any updates?

[@LunaBH1]

Thank you for these videos lol, been dealing with wrist/arm pain for 8 months

[@painfullyaware5221]

Fantastic! Just thing for an older gamer with finger pain.

[@bentbenbenson]

Hi, I have a light dumbbell but I have limited space to get on the floor for the extensor stretches, could I do the wrist exercises where I place my arm on the armrest and curl the wrist with the dumbbell from the previous videos instead or is there another exercise you could recommend to target the same area?

[@1HP]

Yeah you can definitely use the dumbbell as an alternative!

[@Memotejimo]

Thanks ❤

[@Dostendite]

Y'all should do a collab with Healthy Gamer

[@TrashWeeaboo]

You mention recovery is important so should I be doing these daily? Maybe every other day? I workout 4 times a week as well so I'm not sure if that matters. Thank you!

[@El_Gappo]

Im not an expert, just trying to help out. What ive learned from my wrist injury is to go by feel. Everything you use your hands for costs power, some things more than others. Start small (eg 1 or 2x/week) and see if it still feels well. In my experience strength training generally helps me get rid of the injury and endurance things like a tennis match or gaming are a bit riskier, so be more careful.

[@TrashWeeaboo]

@@El_Gappo Strength training made the endurance things riskier? I did do this routine daily for about a week but one day I was just ko'd and felt better after a rest so I'll probably just play it by ear. Thank you!

[@zachartpriest7632]

during the quadruped extension strengthening, and the floor extensor stretch I felt a bit of pain and my wrist just popping alot during the exercise.

[@TheHoldDoor]

which video would you say is better? This one or the wrist warrior one?

[@El_Gappo]

Probably different for everybody, might as well try both

[@Sultanx_Suru]

Hey, I keep overthinking the exercises. For example, "Am I doing it right?", "Is it using the right muscles?". These types of questions make me feel I'm not making progress and I'm just making random moves. I feel like I should study each exercise to know exactly what is happening (that's what is keeping me from hitting the gym as well). Do you have any advice for that? Thanks a lot for the video and efforts!!

[@1HP]

Hey I wish it was a more easy answer but the reality is that what is right for one person may not be for the other and progress depends on the goal. I think generally the goal is improved function meaning more ability to ply with less pain so that should be your benchmark. I can do videos that breakdown more of these exercises if that helps? But if you want some more direct feedback you can always book something with us

[@Sultanx_Suru]

@@1HP Thanks for the answer, appreciated!!

[@AnuraagVenkat]

do you have exercises especially to start getting used to the claw position for mouse?

[@Sonicboltspeed]

Nice forearms

[@HanyuuHOLO]

Been quite destroyed lately from so many years of League, hopefully this will help.

[@habbasi2007]

do you play claw?

[@HanyuuHOLO]

@@habbasi2007 Yeah, it's weird though, because I click with my middle finger at the tip of my right mouse button (this way I'm able to click faster than with a more accentuated claw), but since I use a GPro (small mouse) and have big hands, even clicking at the tip of the mouse I'm still "clawing". My index finger though which I use for autoattacks is on a much more accentuated claw than the other, so it's like a dual style.

[@habbasi2007]

@@HanyuuHOLO has it helped?

[@Aspect_PwP]

Maybe you just need a bigger mouse?​@@HanyuuHOLO

[@matthewhrndz]

How are you doing now?

[@kl_Fernandez]

Bestie the cabinet didn't mover

[@smiechu47]

There are no free guides on their website, it's an ad for their $50 product

[@1HP]

It's an upsell actually after a free guide for a specific region you select that provides you with exercises targeting that region and some education on why that pain pattern occurs

[@smiechu47]

@@1HP I have seen 0 exercises on the website. I clicked on the painful area and there was only a video selling the product and a 6 page pdf that was basically an ad. I got banned on your discord when I mentioned it, good job guys!

[@felix-antoinecormier1928]

cest moi

[@justtamu]

i had very stiff right wrist and achy hands, few days of doing this and i already feel SO much better and i can properly bend my right wrist again without feeling like its being torn off 🥹 ty

[@1HP]

Yesssss i'm so glad :)