7 BEST Science-Based Wrist / Hand Exercises for Gamers | 1HP

[@racca_racca]

I'm glad I found this channel. It's been a 2 weeks since I've started doing these wrist/hand exercises and they've really helped me out. I used to experience pain in my hand after 2-3 hours of gaming but now I can play longer without the pain. Thanks!

[@1HP]

Hope this was helpful for everyone! It will really help me if you can all share this on social media or on reddit. I feel this can help so many gamers across different communities. Also as a reminder, we offer free consultations! 1-hp.org/game-without-pain/

[@ovipaw]

Be consistent guys with this, I had pain for a year once I started exercise it took 3-4 month to feel nearly pain free. I m expecting full recover soon

[@ared18t]

One time I lost feeling in my hands while gaming and all my hand strength. It came so suddenly I freaked out and stopped gaming for a month I even had entire days where I didn't use my hands. That whole month I used exercises by Dr Levi Harrison exercises like these are super important for gamers.

[@SideFlame]

Did you fully recover now?

[@ovipaw]

@@SideFlame yeah, i’d say fully, but sometimes my right hand would get tight after playings lots fps games, but nothing to concerning, as it goes away with rest.

[@iCamSkiEz]

I've been diagnosed with tendonopothy for a bit over a month now, seeing physio, doctors and doing exercises like this. Oddly enough its when I basically stopped intense gaming and moved more to productivity working in 3D. I can't use my pc or do any work now and my tendons are rock hard on both sides. Extremely uncomfortable and after seeing a hand specialist I've been instructed to do nothing but squeeze putty for a minute twice a day and massage as much as possible. Still not seeing improvement, insanely frustrating and absolute killer for motivation

[@1HP]

Hey I can understand how frustrating this must be and often times the largest gap here is understanding how to GRADUALLY increase load (work, exercise and any activity with the hands) without irritating the tendon. The other part is also understanding the nervous system which can be sensitized when dealing with pain for longer periods of time. I know it can be hard but the putty squeeze may be beneficial but not overall enough to provide the stimulus for appropriate increases in load capacity. If you want more specific guidance please check out our patreon or main website whwere we can meet directly to work out a plan that considers your schedule and all your individual factors Ultimately what I would look to do is work with a caring provider who will take the time to understand your schedule and ALL potential risks of loading and prescribe you an appropriate exercise program focusing on improving your load capacity over time. It takes 4-6 weeks of consistent work to improve strength and motor control. So there is alot of patience we need to have. Additionally there will be up and downs but a good provider should help you put those things into perspective

[@DrKevHo]

@@1HP Exactly this! Thanks for reaching out iCamskiez. Don't give up, there is a lot to be explored that might not have been touched on for your current presentation of symptoms!

[@SUPREMEBULLETXD]

Hey man, my wrist has slowly been healing thanks to your stretches/exercises (9minute wrist injury stretches are my favs). Another problem has arise since then and thats my forearm muscles seems to tighten up and gets hard to relax. Any tips or suggestions for this? Appreciate all the work you're doing in this field!

[@1HP]

I guess the first thing I should know is when your muscles tighten up. When its after activity it is typically due to fatigue and continuing to develop your endurance will help to gradually address this. You have to be patient though. I would look to perform more exercises (the ones in this video) on a consistent basis. Stretching more regularly between games or as a break can also be helpful to address this!

[@1HP]

Overall don't worry it is normal as you are improving your strength :)

[@GhostsQueen85]

Maybe try some stretching like he's mentioning and some deep tissue massaging as well ❤️

[@magnusbuskjohannesen]

Theese videos are so good quality, good job!

[@1HP]

Appreciate this :) Worked hard on this one

[@aishvetorah5704]

There will be many esports titles on mobile phones soon and a big one is coming (LoL:Wild Rift) I would like to kindly suggest an exercise menu for mobile gaming probably mostly thumb exercise.

[@1HP]

Excellent idea :) I will definitely put it on the docket

[@davidsprings8927]

Thank you for this. I've been searching high and low threw you tube videos. This is by far the best video and the most in depth. Some of these exercise are elsewhere, but not as in depth and informational. Cant wait to start these this evening. Are these exercises I should do if the injury's are current or should i wait till the pains left a bit? Thank you so much for making this available.

[@1HP]

With tendon rehabilitation it is normal to have some pain (achiness) with the exercises. As long as there is no sharpness or > 5/10 pain you should still be able to do it! Would seek out a local PT though for more specific guidance In the mean time it can be helpful to start and just be cognizant of how much you are using the same muscles while you are strengthening!

[@davidsprings8927]

@@1HP thank you. I appreciate you getting back to me. The pain was pretty bad, in the last 2 weeks it's been getting alot better. Just wasn't sure if I should continue with pain. Yes I do plan on getting together with a PT. I was trying on my own, since I just went in for my knee haha. Thanks again. Your videos are great!

[@Khremesi]

2:49 bruh of those 90 degrees I can only do to 20

[@aishvetorah5704]

Dr. Matt. I just want to say I really deeply appreciate your vid and your feedback comments. Thanks for making this

[@eisigerwurfel7164]

Is it a good idea to do these exercises after my gaming session? I play CSGO.

[@Kurai3227]

Hello, I'm noticing increasing pain in my wrist when playing certain video games. Should I start doing these exercises daily? And should I take a break from playing the games which hurt my wrist?

[@ChromaSnow]

What's the alternative if you can't do the lumbrical stretch? My fingers can't bend back like that when I curl them.

[@nokyap4638]

probably alot of gamers that should be doing this even if you are painfree

[@PirlKnighte]

This guy's arm is like jello. I can't even get close to getting my hand in the same position as him in these stretches.

[@areiosbleidd5139]

Same :D We need to fake it till we finally make it ;)

[@rytu3670]

New to the channel. I’m currently having pain in my ring and pinky knuckles (middleknuckles, and stiffness/tightness between the middle and top knuckles on both fingers) that seems to be stemming from gripping my mouse somewhat tightly due to the grip tape not being sticky enough to comfortably grip the mouse. It seems as though I am pressing laterally on the mouse with my ring and pinky finger to make up for that and for additional mouse control and precision which is causing pain in the knuckles. Is there any particular set of exercises you have on the channel that you would suggest for this issue in particular? The pain is only in my fingers, and does not extend to my palm or wrist.

[@Lvl4Pizza]

I started having the same issues in my mouse hand! No amount of PT or drugs helped. Did you by chance follow this guide and see any results? Or was there anything else that you did that helped ? Currently the only thing that helps is not using the computer. I've basically stepped away and planned on stepping away for at least 6-8 weeks. I work in IT so I can't 100% step away, but I'm at least trying to not use the computer at home. Hope to hear you had good results !!

[@HerculePoirot-q7f]

Nice thank you for the video. In the beginning I felt you went a bit click baity. Keep it up I believe a lot of people can benefit from this!

[@haroldssq3616]

Nadie: Absolutamente nadie: Jelty: Buscando como arreglar su muñeca en KZbin xd

[@willybrz6788]

Jajajaja, por eso aquí ando xdxd

[@saulgoodmanskin]

What does 3x20 mean? Is that 3 sets and 20 reps or the inverse?

[@AnteGamz]

Thx for making this video. I am definitely subscribing and liking.▶️👍😁

[@1HP]

Definitely - hope you were able to take something away from the video!

[@FortniteOG420]

2:15 I thought I'd loaded into a lobby i didn't know I was in with those sounds

[@Ilovejesuschrist012]

will this help me heal a little gaglion cyst that grew on my ulnar?

[@handsomeguy00]

Thanks for the great content!

[@1HP]

Thanks :)

[@nemo583]

so helpful, thank you very, very much!

[@VSlobFather]

great vid thanks brother

[@julyol119]

Those are really good, thanks!

[@atruenut]

The ultigrip seems to be discontinued (can only find the yellow one). Do you have another alternative that you'd suggest? Thanks for all the content!

[@nooootnooooot]

Im taking a break from gaming because I had a random issue with my keyboard hand when I was having a lot of pain it was a one off situation. I am starting these stretches today I am planning on doing them every day until I feel like I can game again! I am just nervous about permanent damage...

[@1HP]

Start doing the exercises on a consistent basis and remember it takes time to build it up (6 weeks for a change in strength) You do not have to worry at all about permanent damage. Very unlikely with repetitive motions will there be an issue that is permanent in nature as we can always rehabilitate tendon issues even in severe states (pain > 10+ years) The general approach I would take 1) Gradually increase gaming every week (pure rest is bad for tendons!) 2) Incorporate wrist endurance programming daily and make it consistent, gradually ramp up the repetitions every 2-3 weeks

[@guitarbytes]

Excellent, thanks.

[@mcdahn5709]

Humilde Jelty 👊

[@achilles7736]

Do these make sense when I have irrated tendons already?

[@1HP]

Yep pain is not a reflection of the state of the tissues and is always about protection. If you have some pain as long as it is not sharp or > 5-6/10 MOST of the time it is okay to continue to exercise. Provided you aren't intentionally overloading your wrist & hand. I would perform a lower volume to begin with to assess tolerance and see if the "irritation" or low level aching changes then progress. Its about doing gradually more each day / week

[@krmablessed]

gracias jelty

[@liquidrl5263]

is there anywhere you can still purchase an ultigrip?

[@aks9545]

Great, the same applies for students

[@Hound0teon]

you know youve made it as a gamer when you have to look up gamer exersises XD, however very good info and detail, thank you for this video, 2yrs later

[@areiosbleidd5139]

Did those will help with numbness? I have this problem, when i play handheld console even with special grips my hands go numb very fast. They never painfull, just loose feeling in them.

[@mightykonsti6471]

Hey! I tried your exercises today. At Ex Nr 5 there is a point where my wrists kind of dislocate when im moving the weight down and the same "pop" is happening at the same point when im moving the wrist back up. Its happening on both hands but more often on my left. What is causing the dislocationing and is it bad for my joints?

[@thestrappingentrepreneur2822]

do these help you control your muscles while aiming? i have terrible mouse jitters i am trying to work on my smoothness i believe it is from underdeveloped muscles that use that technique. revcently i have been playing with a muuuch higher sense to try to work the muscles out. they deffinetly gfeel fatiqued after playing but i am wondering if there is any actual excersize i can do to help increase that control and smoothness. or do i just have to keep grinding high sense

[@WhyDawgz]

so i’ve been finding it difficult to squeeze, it makes me like laugh to squeeze and it’s not fun, i feel shocks going up my top arm what should i do?

[@kokeyadiel8120]

Jeltyyyy

[@Axeloy]

it is relieving that it isnt carpal tunnel

[@liquidmustard9925]

Massaging my arm feels like popping a bubble is that normal? Im scared to massage it.

[@renji.i7198]

I saw an orthopedic specialist to diagnose my wrist pain but he found nothin wrong, my wrist pops and is always sore some of these stretches are unbearable

[@1HP]

Hey Renjiii, I wouldn't push any of the stretches to the point of sharp pain - only mild discomfort. I would focus on performing the strengthening exercises to address the pain. You have to realize initially it might be difficult or painful as you will have weakness. But if you stay consistent with daily exercise you will notice significant improvement in 2 weeks Pain will often be there as well - if it is < 3-4/10 it is okay. Don't do anything which causes sharp pain or anything more than that!

[@joe-t4]

What does 3x20-30" mean

[@1HP]

3 sets of 20-30 seconds

[@joe-t4]

@@1HP thank you

[@success9271]

Which resistance should we go for on the Ultigrip? I see you're using 7-pounds but just want to make sure ;)

[@1HP]

This is a good question - I would start with the green (5#), then work up to blue d:)

[@trz3killz291]

When this is helping

[@chromesabre]

PogU

[@angelo-hx4xq]

jelty gil

[@whitedogfn967]

How many pounds is your Ultigrip?

[@1HP]

I have a 5# and 8# - I would recommend starting with the green (5#)