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Wrist Health & Maintenance Program

First, a word about RSI (Repetitive Stress Injury). The main problem generally we encounter in RSI around joints is just in the name, repeating the same movements (often a “unnatural” movements) over and over. This ends up creating inflammation via tendons, ligaments and bones rubbing together, scraping, grinding, etc. The inflammation - which in an acute fashion is no problem at all (in fact is a beneficial reparative response by the body to bring nutrients and blood to the affected area / tissues) - over time becomes a chronic issue. The good news is it’s all addressable; the body is an incredible adaptation MACHINE.

So let’s get to it, here’s the plan to fix:

  1. Movement (mobilization)
  2. Stretching
  3. EVERY. SINGLE. DAY.

Mobilizing the joint is an effective way to help bring in new blood and nutrients to the injured area. You MUST give your wrist frequent breaks from mousing and mobilize it; at least once / 30 minutes for 2-5 minutes, or every 60 minutes for 10 minutes. So let’s start with by mobilizing the joint itself, the hand and the tendons specifically which run through the Carpal Tunnel in the wrist.

Exercise 1: Wrist Rolls

Exercise 2: Wrist Waves

Exercise 3: Lateral Wrist "Shakes"

Exercise 4: Trace the Fingers

Stretch 1: Individual Fingers

Stretch 2: Invidual Fingers Reversed

Stretch 3: Thumb Muscles

Stretch 4: Forearm Flexors

Stretch 5: Forearm Extensors